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Training Log Archive: TimM

In the 7 days ending Dec 9, 2013:

activity # timemileskm+m
  Running8 5:00:20 37.13(8:05) 59.75(5:02) 554
  Orienteering2 2:07:44 12.7(10:03) 20.44(6:15) 205
  S&C / Core / Plyo / Flexi1 15:00
  Total9 7:23:04 49.83 80.19 759

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Monday Dec 9, 2013 #

5 PM

Running 46:48 [2] 8.76 km (5:20 / km) +46m 5:12 / km
shoes: Inov-8 Trailroc 255

Sunday Dec 8, 2013 #

Event: SCOA League New Forest
 
11 AM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov-8 X-Talons 212 (2)

Orienteering 59:47 [5] 11.0 km (5:26 / km) +41m 5:20 / km
shoes: Inov-8 X-Talons 212 (2)

Aim was to try and nail the direction for every leg. However this didn't happen on some of them and on a few i wandered off far too much. Hit some well though. Also lost time on route to two and 21 where i lost two minute by getting stuck in some horrible grot. Should have got closer to Dane's time, annoyed about the direction on 7 and 14 in particular, will probably go and run those legs again some time. Pushed quite hard from the beginning, but after just 20 minuted I was starting to tire quite dramatically, although after about 10 minutes i got some more energy.
http://www.soc.routegadget.co.uk/soc/reitti.cgi?ac... (garmin route so at the bottom)

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Inov-8 X-Talons 212 (2)

Saturday Dec 7, 2013 #

Event: Southern Night Championships
 
10 AM

Running warm up/down 13:32 [2] 2.58 km (5:14 / km) +4m 5:12 / km
shoes: Inov-8 Trailroc 255

Running hills 13:09 [5] 3.33 km (3:57 / km) +100m 3:26 / km
shoes: Inov-8 Trailroc 255

Session with southampton, didn't do it all as couple of races this weekend, next time i'll do it all. I did: 4 reps on sand dune, 2 x 4mins on Boltons Bench, 4 reps on sand dune

Running warm up/down 6:26 [2] 1.3 km (4:58 / km) +5m 4:52 / km
shoes: Inov-8 Trailroc 255

5 PM

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov-8 X-Talons 212 (2)

Orienteering 1:07:57 [4] 9.44 km (7:12 / km) +164m 6:38 / km
shoes: Inov-8 X-Talons 212 (2)

Southern Nights - for the first half I was all over the place and losing a lot of time quite regularly, then i decided to do what i had planned to do and avoid the grotty terrain and path it as much as possible and this worked. Lost some time on the light green area, mainly due to being distracted by others.
http://www.wim.routegadget.co.uk/wim/reitti.cgi?ac...

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Inov-8 X-Talons 212 (2)

Friday Dec 6, 2013 #

5 PM

Running 31:14 [2] 5.94 km (5:16 / km) +19m 5:11 / km
shoes: Inov-8 Trailroc 255

Easy on Matley.
6 PM

S&C / Core / Plyo / Flexi 15:00 [3]

Thursday Dec 5, 2013 #

6 PM

Running warm up/down 11:15 [2] 2.17 km (5:12 / km) +49m 4:40 / km
shoes: Inov-8 Road-X 255

Running hills 20:56 [5] 4.4 km (4:46 / km) +180m 3:57 / km
shoes: Inov-8 Road-X 255

20mins hills, tough work!

Running warm up/down 9:01 [2] 1.56 km (5:48 / km)
shoes: Inov-8 Road-X 255

Wednesday Dec 4, 2013 #

1 PM

Running 1:07:52 [3] 13.08 km (5:11 / km) +81m 5:02 / km
shoes: Inov-8 Trailroc 255

Longish run through denny lodge and then matley. Felt quite tired still.

Tuesday Dec 3, 2013 #

5 PM

Running 50:07 intensity: (34:35 @3) + (15:32 @4) 10.64 km (4:43 / km) +70m 4:34 / km
shoes: Inov-8 Trailroc 255

~7min warm up, 4 x 1km Threshold (~2min), the rest easy back home.
Felt quite tired. Some of the paths were quite wet and muddy.

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