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Training Log Archive: jonnyq

In the 7 days ending Nov 7, 2010:

activity	#	time	miles		km		+m
Running	7	3:06:50	21.62	(8:38)	34.8	(5:22)	200
Orienteering	1	1:13:40	5.28	(13:57)	8.5	(8:40)	280	16c
Cycling	1	15:00	3.43	(4:22)	5.52	(2:43)
warm up/down	1	10:00
Total	8	4:45:30	30.34		48.82		480	16c

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Sunday Nov 7, 2010 #

12 PM

Orienteering 1:13:40 [4] *** 8.5 km (8:40 / km) +280m 7:26 / km
16c shoes: VJ orienteering shoes

League at Three Rock.Won the Blue and fairly happy with race apart from the mistakes.Most costly was 5mins at no.5.Just couldnt find it but I think I was standing on the boulders.
Won the Blue by 12secs from Laurence.

Running 10:00 [2] 1.0 km (10:00 / km) +70m 7:24 / km
shoes: VJ orienteering shoes

Warm up and cool down

Saturday Nov 6, 2010 #

warm up/down warm up/down 10:00 [1]
shoes: VJ orienteering shoes

Before and after.Short warm up because it was lashing.

Running 21:11 [4] 3.9 km (5:26 / km) +110m 4:46 / km
shoes: VJ orienteering shoes

Extremely wet time trial course so extremely slow times.Slipped about 50million times which was annoying and legs just wouldnt push.Dissapointed.

C • strange 4

Friday Nov 5, 2010 #

5 PM

Running 32:02 [1] 5.0 km (6:24 / km)
shoes: Asics Gel-1150

Very easy run.

Thursday Nov 4, 2010 #

6 PM

Running 16:00 [4] 4.0 km (4:00 / km) +20m 3:54 / km
shoes: Asics Gel-1150

Not sure of distance but around this.
4x4mins.

7 PM

Running 9:30 [2] 1.4 km (6:47 / km)
shoes: Asics Gel-1150

Warm up and cool down

Wednesday Nov 3, 2010 #

4 PM

Running 49:13 [2] 9.5 km (5:11 / km)
shoes: Asics Gel-1150

The start was a mudbath on the old dirt track but afterwards pace got steady.Achilles started to hurt but was fine after a while.Nice to have a long fast run at easy intesity.

Tuesday Nov 2, 2010 #

Cycling 15:00 [2] 5.52 km (2:43 / km)
(rest day)

Miserable weather so will run on Friday instead.This was just to kepp the legs rolling over.

Monday Nov 1, 2010 #

1 PM

Running warm up/down 12:30 [2] 2.0 km (6:15 / km)
shoes: Asics Gel-1150

To the track

Running intervals 22:54 [5] 6.0 km (3:49 / km)
shoes: Asics Gel-1150

3x2km intervals on the track.
1.7:32
2.7:32
3.7:50

Was completely wiped after 2nd one and had a huge stitch for the whole of that one but forced my self to continue.Not too fast but i'm happy with the pace.

Running warm up/down 13:30 [2] 2.0 km (6:45 / km)
shoes: Asics Gel-1150

Back home.Legs were dead.

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