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Training Log Archive: A damp otter

In the 7 days ending May 22, 2016:

activity	#	time	miles		km		+m
Running	6	4:08:58	34.14	(7:17)	54.95	(4:32)	613
Warm up/ Warm down	6	1:06:23	8.13	(8:10)	13.09	(5:04)	140
Orienteering	1	36:48	5.56	(6:37)	8.94	(4:07)	150
Strengh and conditioning	2	28:00
Total	14	6:20:09	47.83		76.98		903

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Sunday May 22, 2016 #

Running (Steady Portsmouth) 35:06 [3] 8.44 km (4:10 / km)
shoes: Inov8 f-lite (lime green)

steady run round the streets in Portsmouth.

Saturday May 21, 2016 #

6 PM

Running (Steady Portsmouth) 1:00:12 [2] 13.41 km (4:29 / km)
shoes: Inov8 f-lite (lime green)

With Emma for the first 6k then the rest by myself.

Friday May 20, 2016 #

12 PM

Running (Easy run) 30:52 [2] 7.02 km (4:24 / km)
shoes: Inov8 f-lite (lime green)

Easy run up Porter.

Thursday May 19, 2016 #

5 PM

Warm up/ Warm down (Warm up jog) 9:56 [2] 1.97 km (5:03 / km)
shoes: Inov8 X- talon 190 (3)

Warm up jog.

6 PM

Orienteering intervals (Sprintervals ) 36:48 [3] 8.94 km (4:07 / km) +150m 3:48 / km
shoes: Inov8 X- talon 190 (3)

Sprintervals round a big loop through various places, map was falling apart from the start, and this combined with the wrong shoe choice in the rain and just general not feeling like the session just meant I plodded round.

7 PM

Warm up/ Warm down warm up/down (Jog back home) 16:15 [2] 3.51 km (4:38 / km)
shoes: Inov8 X- talon 190 (3)

Warm down jog back home.

Wednesday May 18, 2016 #

7 AM

Warm up/ Warm down warm up/down (Warm up jog) 10:17 [2] 2.16 km (4:46 / km)
shoes: Inov8 X- talon 190 (3)

Jog to the gym.

8 AM

Strengh and conditioning 18:00 [2]

9 AM

Running (Easy run) 54:25 [2] 10.88 km (5:00 / km) +185m 4:37 / km
shoes: Inov8 X- talon 190 (3)

Easy 10k in the rain with Will and Matt.

Tuesday May 17, 2016 #

6 PM

Warm up/ Warm down warm up/down (Warm up jog ) 14:14 [2] 2.5 km (5:42 / km) +117m 4:37 / km
shoes: Inov8 X- talon 190 (3)

Warm up jog.

7 PM

Running race (Totley fell race) 34:51 [5] 8.64 km (4:02 / km) +319m 3:24 / km
shoes: Inov8 X- talon 190 (3)

Totley Fell race, set off easily with Matt and Will, but then the pace crept up when a couple of others tried to come with us, struggled on the second hill and Steve Franklin came passed. Held the gap at about 30m to him with a similar gap onto Matt and then Will, Felt a bit better after recovering a bit on the downhill and went for a last minute sprint on Steve at the top of the last climb to get to the stile first without him realising i was making a move. Then i managed to hold him off on the steep downhill which i handled a lot better than last year to sneak into 3rd.

C • Steep Downhill 2

8 PM

Warm up/ Warm down warm up/down (Warm down jog) 5:46 [2] 0.91 km (6:20 / km)
shoes: Inov8 X- talon 190 (3)

Easy warm down jog.

Monday May 16, 2016 #

5 PM

Running (Easy run pre circuits) 33:32 [2] 6.56 km (5:07 / km) +109m 4:43 / km
shoes: Inov8 X- talon 190 (3)

Easy run with Matt,Will and Nathan.

Strengh and conditioning 10:00 [2]

6 PM

Warm up/ Warm down warm up/down (Warm down jog) 9:55 [2] 2.04 km (4:52 / km) +23m 4:36 / km
shoes: Inov8 f-lite (lime green)

Jog back down the hill.

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