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Training Log Archive: 10T

In the 30 days ending Apr 30, 2018:

activity	#	time	miles		km		+m
Run	17	10:47:58	78.33	(8:16)	126.06	(5:08)	2690
Orienteering	2	1:51:21	11.62	(9:35)	18.7	(5:57)	464	37 /	37c	100%
Intervals	2	1:41:55	13.42	(7:36)	21.6	(4:43)	382
Strength & Conditioning	3	1:26:00
Sprintervals	1	26:28	3.13	(8:27)	5.04	(5:15)	138
Drills	1	20:00
Total	23	16:33:42	106.5		171.4		3674	37 /	37c	100%

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Monday Apr 30, 2018 #

7 AM

Run 32:07 [3] 6.1 km (5:16 / km) +100m 4:52 / km
shoes: New Balance Roads

Stretch of the legs post-BUCS with a few drills in Weston Park. Legs feel worn, so just an easy one

Drills 20:00 [1]

Drills in Weston park

Sunday Apr 29, 2018 #

12 AM

Run 6:29 [3] 1.6 km (4:03 / km)

Bannister's sub-4 track mile full of booze and food.

11 AM

Run warm up/down 5:56 [3] 1.0 km (5:56 / km) +55m 4:39 / km
shoes: Inov8 X-Talons 212

Rushed warm up for BUCS indiv

Orienteering race 1:05:20 [5] ***** 12.6 km (5:11 / km) +305m 4:38 / km
spiked:37/37c shoes: Inov8 X-Talons 212

Good start, running and orienteering really well... until the long cross-map leg, where I started to zigzag. That mistake got into my head and I messed up a few times after that, probably costing me 10-15 minutes total and a number of places. I was not a happy bunny that afternoon, but lessons learned, move forward.

One last competitive O-race left for ShUOC (as it stands): JUKOLA!

Saturday Apr 28, 2018 #

3 PM

Run warm up/down 13:08 [2] 2.4 km (5:28 / km) +35m 5:06 / km
shoes: Inov8 Mudclaws

BUCS relay warm up

Orienteering race 46:01 [5] **** 6.1 km (7:33 / km) +159m 6:40 / km
shoes: Inov8 Mudclaws

Slow. sloppy start to the race through difficult terrain. Took be until point 10 to get my head into the map, then my nav and route choice improved dramatically. Really happy with the last loop of the course.

14th from my leg, 17th overall. Could have knocked a few minutes off my time, but generally happy with the race

Friday Apr 27, 2018 #

7 AM

Run 33:06 [2] 6.0 km (5:31 / km) +91m 5:08 / km
shoes: New Balance Roads

Steady pre-BUCS jog

Wednesday Apr 25, 2018 #

3 PM

Run 52:56 [3] 10.4 km (5:05 / km) +248m 4:33 / km
shoes: Inov8 Trail-O

Steady porter with Max

RIP Trail-O shoes. You've been a cheap pair of trainers, the first of which I have run into the ground. A viking funeral will be arranged...

Tuesday Apr 24, 2018 #

7 AM

Intervals 43:55 [4] 10.1 km (4:21 / km) +199m 3:57 / km
shoes: Inov8 X-Talons 212

Pre-breakfast intervals on bone-dry Crookes teardrop park.

5 min, 30, 30, 3 min, 30, 30 (30//2 min rest) x2

Sunday Apr 22, 2018 #

Run 32:56 [3] 7.0 km (4:42 / km) +139m 4:17 / km
shoes: New Balance Roads

Riverdale - Endy P loop
Legs feeling lethargic, looking forward to taper week

Saturday Apr 21, 2018 #

Run race 18:59 [5] 5.0 km (3:48 / km) +60m 3:35 / km
shoes: New Balance Roads

Endy P parkrun, sub-19. Couldn't find top gear, I assume it's from doing sporadic exercise in Bangkok, followed by a 60 km/week regime in Sheffield.

8 AM

Run warm up/down 27:00 [3] 5.4 km (5:00 / km) +110m 4:32 / km
shoes: New Balance Roads

Endy P Parkrun WU + CD

Friday Apr 20, 2018 #

4 PM

Strength & Conditioning 42:00 [3]

ShUOC circuits

5 PM

Sprintervals 26:28 [3] 5.04 km (5:15 / km) +138m 4:37 / km
shoes: New Balance Roads

Bit of Urban Sprint training before BUCS next week

Thursday Apr 19, 2018 #

7 AM

Strength & Conditioning 22:00 [3]

Standard S&C

7 PM

Run 58:56 [3] 10.6 km (5:34 / km) +288m 4:54 / km
shoes: Inov8 X-Talons 212

A nice, chilled standard rivelin with Hoog and Paddy

Wednesday Apr 18, 2018 #

8 AM

Run 23:06 [3] 4.96 km (4:39 / km) +94m 4:15 / km
shoes: New Balance Roads

Recovery run with my mate Sam, his tendon gave again after 5k, so walked home from Broomhill.

5 PM

Run 1:20:47 [4] 15.5 km (5:13 / km) +343m 4:42 / km
shoes: Inov8 X-Talons 212

ShUOC social run at a leisurely pace around A Damp Otter's Porter

Tuesday Apr 17, 2018 #

7 AM

Strength & Conditioning 22:00 [3]

Morning S&C session... I can tell I've not done this in a few weeks

6 PM

Intervals 58:00 [4] 11.5 km (5:03 / km) +183m 4:40 / km
shoes: Inov8 X-Talons 212

ShUOC intervals, finding some decent pace on the grass!
5 mins (2 mins), 3x 3min,30,30 (30 - 2 mins)

Sunday Apr 15, 2018 #

9 AM

Run 1:18:12 [3] 16.1 km (4:51 / km) +295m 4:27 / km
shoes: New Balance Roads

Back in the UK for 12 hours... Let's go pub and Poppy Ts
Back in the UK for 24 hours... Let's go for a semi-hungover 10 miler

What jet-lag?

Saturday Apr 14, 2018 #

4 PM

Run 33:47 [3] 7.3 km (4:38 / km) +134m 4:14 / km
shoes: New Balance Roads

A loop of Endcliffe Park to get acclimatised to the cold UK weather

Saturday Apr 7, 2018 #

7 AM

Run 59:35 [3] 8.0 km (7:27 / km) +572m 5:29 / km
shoes: Inov8 Trail-O

Strong "energetic hike" up what is known as Cardiac Hill in Samui. Slow running on the gradual climb, 100 m hill intervals on the very steep bits (steeper than Conduit Rd!)

Tuesday Apr 3, 2018 #

Run warm up/down 29:00 [3] 5.9 km (4:55 / km)
shoes: Inov8 Trail-O

Running to Koh Samui track and back... Too hot for this shit! I can feel the sunburn...

Run 11:27 [5] 2.8 km (4:05 / km) +36m 3:51 / km
shoes: Inov8 Trail-O

First ever track speed session (even then it was more sand than track) in the blazing heat of Koh Samui.
Short session of 4x 400 m (30 sec), 4x 200 m (30 sec)

Monday Apr 2, 2018 #

7 AM

Run 50:31 [4] 10.0 km (5:03 / km) +90m 4:50 / km
shoes: Inov8 Trail-O

BEACH RUNNING WOOP! Samui is a dream! Sooo hot though

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