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Training Log Archive: tomtom

In the 7 days ending Mar 4, 2012:

activity	#	time	miles		km		+m	load
Running	9	3:41:28	21.61	(10:15)	34.78	(6:22)	299	126.4
Orienteering	1	42:12	4.34	(9:43)	6.99	(6:02)	179	21.1
Strength and Conditioning	1	40:00						12.0
Total	10	5:03:40	25.95		41.77		478	159.5

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Sunday Mar 4, 2012 #

Event: (SROC, UK) Whitbarrow

11 AM

Running warm up/down 20:00 [3] 2.5 km (8:00 / km) +129m 6:22 / km
shoes: Inov8 X-Talons (3)

Orienteering 42:12 [3] 6.99 km (6:02 / km) +179m 5:21 / km
shoes: Inov8 X-Talons (3)

Whitbarrow event.
Aimed to have a clean race and focus on technique and pleased to say that I had great technical race, on a tough area. Caught Lewis to number 1 because he went to 11 first as they were close. Then ran together for the next few controls, but I focused on my own race and didn't get distracted. Then we went different ways on the long leg, which was the trickiest on the course. The rocky terrain made it difficult to run let alone fast.
Enjoyed it anyway!

Saturday Mar 3, 2012 #

8 AM

Running warm up/down 25:00 [3] 2.0 km (12:30 / km)
shoes: Nike Free Run+ 2

9 AM

Running race 18:00 [5] 5.0 km (3:36 / km) +37m 3:28 / km
ahr:189 max:195 shoes: Nike Free Run+ 2

Bramhall parkrun, best so far!!
Really enjoyed it, decided to push harder this time, and I think it paid off. Managed to run strong the whole way. Ran with Lewis for most of the first lap, then pushed on and ran by myself the rest of the race. Came 3rd!
Gutted to not have gone under 18..so close!

"Third this week was Tom Fellbaum in a new PB of 18.00, though judging by his groan as he crossed the line he was unhappy not to go under 18 minutes! I'm sure you'll get close next time Tom, who still managed to take a whopping 30 seconds off his previous best."

Thursday Mar 1, 2012 #

9 AM

Running 19:15 [3] 3.5 km (5:30 / km) +56m 5:06 / km
ahr:143 max:169 shoes: Adidas Adizero Adios 2

Easy down the hill, round barracks lane, along canal, up blakelow and home.

Wednesday Feb 29, 2012 #

4 PM

Running 1:00:00 [3] 6.3 km (9:31 / km)
ahr:140 shoes: Nike Free Run+ 2

Run down to station, 1.7km, 7.5mins
Run to track and warming up, 3km, 27 mins
Warming down, 1km, 10mins
Run back to station, 2.6km, 16mins

6 PM

Running race 10:13 [5] 3.0 km (3:24 / km)
ahr:184 max:192 shoes: Nike Free Run+ 2

3km time trial. Ran strong but messed up pacing by thinking I was running too fast after the first lap so slowed down, but slowed down too much. Was trying to run 80sec laps and then speed up at the end.
..still, it's a pb. (Although I haven't done one of these for a few years)
Definitely capable of taking 30secs of that time.

Lap times (approximate -taken off gps map):
77
86
84
84
85
80
80
37

C • Good Job!! 2

7 PM

Strength and Conditioning 40:00 [2]

Bench press, wrist raises, weighted squats, calf raises, pull ups, med ball raises, body weight squats, press ups, planks, clams.

- Splits

Tuesday Feb 28, 2012 #

5 PM

Running 19:00 [3] 3.14 km (6:03 / km) +31m 5:46 / km
ahr:135 max:160 shoes: Asics Gel Fuji ES

From home to the Canal with Tom, 5mins, 0.9km
End of canal to Kerridge where I left Tom and ran to Gemma's, 14mins, 2.24km

Running intervals 18:00 [4] 4.0 km (4:30 / km) +5m 4:28 / km
ahr:159 max:172 shoes: Asics Gel Fuji ES

Intervals on the canal with Tom. Fairly muddy in places.

6 x 2 min intervals (running over 500m every rep) with 1 minute recovery.

Nice quick session, felt strong and it didn't take much out of me.

6 PM

Running 22:00 [3] 3.54 km (6:13 / km) +41m 5:52 / km
ahr:126 max:140 shoes: Asics Gel Fuji ES

Gemma surpised me when I got to hers by saying I was going running with her! Ran to the end of the village and I was flagging for food so made her turn back!

Monday Feb 27, 2012 #

6 PM

Running 10:00 [2] 1.8 km (5:33 / km)
shoes: Adidas Adizero Adios 2

Round the block with Gemma to try out our new bad boy shoes!!!

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