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Training Log Archive: Ifor

In the 7 days ending Nov 15, 2009:

activity # timemileskm+mload
  Cycling1 3:58:31 57.17(14.4/h) 92.0(23.1/h) 1050477.0
  Running3 1:51:00 11.18(9:55) 18.0(6:10) 390320.0
  Orienteering2 1:44:07 7.33(14:12) 11.8(8:49) 345520.6
  Total6 7:33:38 75.68(6:00) 121.8(3:43) 17851317.6

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Sunday Nov 15, 2009 #

Orienteering race 1:16:35 [5] 8.3 km (9:14 / km) +210m 8:11 / km

VHI at Eyam Moor. fairly good technicaly apart from no 5 where I was way off to the right, can't say I know wht I was looking at my compass going out. was exactly the same mistake as Graham Ackland my 3 min man but I did not see him as I was making the error only as I was trying to recover from it. Anoying because I should of caught him there....
Strugeling running wise I just was not coping with the heather and slipery slopes and I just am not fit enough. 7th scorer so oly beat one Irish runner was 30 seconds back on Colm O'Halloran. Andy Dale caught me for 12 minutes... Quickest 60.

Saturday Nov 14, 2009 #

Orienteering race (relay) 27:32 [5] 3.5 km (7:52 / km) +135m 6:36 / km

VHI relay on second leg a middle which I apreciated. Realy nice little area ran well but a bit slow on rocky bits. 20 seconds at 2 and the last one 15. Team came in 2nd Welsh team. The star team did the pob and won the a number of scotts all the welsh then the next 3 Welsh very close.

Note

ARWC are over and British team Helly Hanson Prunesco are world Champions. So Bok has a word champion with Tom Gibbs. I havbe had a good entertaining week following progress and the last two days as it became aparent they were realy in with a chance has been very exciting.

Thursday Nov 12, 2009 #

Running (road) 26:00 intensity: (20:00 @2) + (5:00 @4) + (1:00 @5) 4.0 km (6:30 / km) +150m 5:28 / km

Westbury training. Wendys group. Short loop off falkendale road bottom and up at freshold then realy hard off the top for 20 seconds recover back down. 5 of these then they were going to do the long loop and repeat it all after regrouping. wendy always dose hard sessions. I just felt my left buttock twinge going up for the long loop so stoped straight away and just joged back. Should all be OK stretched out for a good 15 minutes once back so not too worried.

Back to the ARWC watching Toms Team is well up there as of course is Stuarts and also Nike but there are still 36 hours to go...

Wednesday Nov 11, 2009 #

Cycling (road) 3:58:31 [2] 92.0 km (23.1 kph) +1050m
shoes: Scott RC1

Out with Paul. Damp and chilly but eventualy britened up. Across bridge, some twisty back lanes Pult took to ShireNewton. I tried to cut across to wentwood but eventualy cam out by the bus stop at the high point on the Usk road.... across to Devauden and towards Trelch wanted to come down second valley into Tintern but again meesed up and ended up in the first one... back across bridge reverse the start of the ten course. It's quite a tough hill the other way. back via the tytherington quarry road.

92.073 03:58:31 23.1 04:03:05 22.7 1053 -1049 2.2

From Bike_Graphs

Tuesday Nov 10, 2009 #

Running (mixed) 55:00 [3] 9.0 km (6:07 / km) +150m 5:38 / km

Bok training. Only Phill and me out we need to do somthing about the atendance at Bok official training nights. Still twice that many in the pub... From Inn on the Green down and around Filton Golf club. Realy nice going around golf club in the dark and a good route as Phill could keep cuting the corners so we could both go at our own sort of pace. going OK ankle a bit sore back up the hill on the road at the end though.

Monday Nov 9, 2009 #

Running (road) 30:00 intensity: (15:00 @2) + (15:00 @4) 5.0 km (6:00 / km) +90m 5:30 / km

Westbury. Started with mikes group (no mike though) They went out fairly quick for me but I was well streched and went OK. Twisty route up to roundabout below beehive where after 15 mins I decided to turn back as my ankels were begining to hurt. I had meant to take a painkiller but forgot. Just jogged back slowly though westbury and cemertry. Fairly happy as I have not run that quick on a Monday for a while. Stoping was realy just to preserve ankle for tomorrow with Bok training will remember pain killers. Then hopfully a good interval session on Thursday to get legs realy used to a bit of speed. Then give it my best shot for Wales at the weekend.

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