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Training Log Archive: tomtom

In the 7 days ending Mar 11, 2012:

activity # timemileskm+m
  Running6 3:20:28 20.47(9:47) 32.95(6:05) 292
  Orienteering2 2:03:50 14.64(8:28) 23.56(5:15) 374
  Strength and Conditioning1 40:00
  Total7 6:04:18 35.11 56.51 666

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Sunday Mar 11, 2012 #

12 PM

Running 25:00 [3] 3.5 km (7:09 / km) +115m 6:08 / km
shoes: Inov8 X-Talons (3)

Orienteering race 1:10:55 [4] 12.56 km (5:39 / km) +374m 4:55 / km
ahr:167 max:179 shoes: Inov8 X-Talons (3)

Midlands champs classic race.
Tough race, long, fair amount of climb, and a LOT of brambles!
Even with all that I still enjoyed it because of the gorgeous weather!
Made a 5 minute mistake about half way round but apart from that had a good run, chose good route choices and planned ahead. Just about pipped Lewis!

Saturday Mar 10, 2012 #

1 PM

Orienteering race 52:55 [4] 11.0 km (4:49 / km)
shoes: Asics Gel Fuji ES

Malvern urban race.
Enjoyed the first section, which was good technical orienteering, but then a massive climb folowwed by some long legs. Then the course seemed to go on forever and got a bit boring. Felt pretty tired but managed to hobble home! Think I came 2nd so really pleased with that!

Results http://www.harlequins.org.uk/results/Malvern/resul...

Running 20:00 [3] 2.0 km (10:00 / km)
shoes: Asics Gel Fuji ES

Lots of running around.

Friday Mar 9, 2012 #

5 PM

Running 25:00 [3] 4.7 km (5:19 / km)
shoes: Asics Gel Fuji ES

Easy with Lewis round the Hurdsfield loop.

Wednesday Mar 7, 2012 #

Note

Jackie invited Lewis and me to go along to the session at harriers which she runs for Manchester uni xc team. Enjoyed it a lot, hopefully will be able to go from now on.
4 PM

Running warm up/down 30:00 [3] 3.5 km (8:34 / km)
ahr:135 max:167 shoes: Nike Free Run+ 2

Warming up, drills, hurdle drills, strides, jogging to start of tempo circuit, jog back and a few laps to warm down after.

Running tempo 15:00 [5] 3.7 km (4:03 / km) +91m 3:37 / km
ahr:179 max:187 shoes: Asics Gel Fuji ES

3 laps of a circuits, which had a steep downhill, rough flat grass, steepish uphill and flat grass again - all pretty muddy! Felt good, tried to keep heart rate at 180bpm (85%). Struggled at the top of the hill onto the flat as the wind was against us.
Good session! (First time training with a Kenyan!!!!)

Running 15:28 [5] 3.35 km (4:37 / km)
ahr:163 max:181 shoes: Nike Free Run+ 2

8x300m, with 1min rest

This was tough after the tempo run! On the final bend the wind was against us and it was very difficult!

Times:
52, 53, 54, 53, 55, 52, 50, 52

Tuesday Mar 6, 2012 #

6 PM

Running 45:00 [3] 8.1 km (5:33 / km) +86m 5:17 / km
shoes: Nike Free Run+ 2

Ran from Stockport track over the bouncing bridge, to the main road, looped round and back again. Legs feeling asleep! Also the shoes have no bounce on trails.
7 PM

Strength and Conditioning 40:00 [2]

Monday Mar 5, 2012 #

6 PM

Running 25:00 [3] 4.1 km (6:06 / km)
shoes: Nike Free Run+ 2

Ran with Gem to the rec where we did a few laps, then some drills and sprints, then ran back.

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