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Training Log Archive: Rich

In the 7 days ending Sep 3, 2011:

activity # timemileskm+m
  Running9 6:48:13 53.1(7:41) 85.46(4:47) 952
  Orienteering2 1:59:58 12.97(9:15) 20.87(5:45) 28046 /49c93%
  Flexibility1 12:00
  Total10 9:00:11 66.07 106.33 123246 /49c93%
  [1-5]10 8:48:11
averages - sleep:7.8 weight:66.4kg

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SuMoTuWeThFrSa

Saturday Sep 3, 2011 #

Event: Sheffield City Race
 
11 AM

Running warm up/down 14:49 [2] 1.96 km (7:34 / km) +15m 7:18 / km
shoes: Nike Air Pegasus+ 28

Orienteering race 36:13 [5] ** 8.14 km (4:27 / km) +147m 4:05 / km
spiked:30/31c shoes: Nike Air Pegasus+ 28

Sheffield City Race @ Gleedless valley.

Decent run, though didn't feel I was quite at the top of my game running wise, finishing 1st 1:20 ahead of John. Only slight error was running past 8 while concentrating on planning ahead, realised 5s or so later I'd just seen the control and went back. Mainly happy with my routes but one or two not quite optimal, I think, at 4, 11 & 12 (didn't see the steps by 11 which would have been quicker for attack and exit of 11) and 19.

Running warm up/down 9:52 [2] 1.25 km (7:54 / km) +57m 6:26 / km
shoes: Nike Air Pegasus+ 28


A - Splits

Friday Sep 2, 2011 #

3 PM

Orienteering 1:23:45 [2] *** 12.73 km (6:35 / km) +133m 6:15 / km
spiked:16/18c slept:7.5 shoes: Inov8 X Talon 212 (2)

Early finish on site so opportunity to get into the forest. Decided to check out Sherwood Forest West as I'm planning the Midland Champs there in 2013. Bracken made it hard work and the map I had was very out of date.

Thursday Sep 1, 2011 #

7 AM

Running 19:14 [2] 3.87 km (4:58 / km) +67m 4:34 / km
shoes: Nike Air Pegasus+ 28

ITW
5 PM

Running 34:35 intensity: (24:00 @2) + (10:00 @3) + (35 @5) 7.94 km (4:21 / km) +54m 4:13 / km
shoes: Nike Air Pegasus+ 28

At the Pediatrists tonight so had a run from the gym before my appointment. Run along Nottingham Canal along the Trent and a loop of the Embankment Park. A few more conserted efforts and a few sprints towards the end.
7 PM

Note
slept:6.5

Now got orthotics to wear in my every day shoes and in my running shoes. Will see how this goes. Running has actually been much better in the last week or so anyway although my feet have still been tight and painful first thing in the morning.

Wednesday Aug 31, 2011 #

8 AM

Running 12:57 [2] 2.53 km (5:08 / km) +28m 4:51 / km
shoes: Nike Air Pegasus+ 28

ITW
5 PM

Running 56:54 [2] 11.94 km (4:46 / km) +99m 4:35 / km
shoes: Nike Air Pegasus+ 28

Easy one up coxmoor and around Kingmill res.

Tuesday Aug 30, 2011 #

7 AM

Running 22:43 [2] 4.33 km (5:15 / km) +69m 4:52 / km
shoes: Nike Air Pegasus+ 28

ITW
5 PM

Running intervals 1:09:55 intensity: (25:00 @1) + (29:55 @2) + (15:00 @5) 14.57 km (4:48 / km) +198m 4:30 / km
shoes: Nike Air Pegasus+ 28

Harriers short efforts session of ~200m did alternatives of all out sprints and 5km pace with jogs in between.

Flexibility 12:00 [0]

Monday Aug 29, 2011 #

10 AM

Running 1:03:48 [3] 14.5 km (4:24 / km) +62m 4:18 / km
slept:8.0 weight:66.4kg shoes: Nike Air Pegasus+ 28

Maun Valley, three laps of Kingsmill Res and home via Sutton Lawn.

Sunday Aug 28, 2011 #

11 AM

Running 1:43:26 [3] 22.58 km (4:35 / km) +303m 4:18 / km
slept:9.0 shoes: Nike Air Pegasus 27 Trail

Newstead Abbey and Thieves. Best I've felt in a while.

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