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Training Log Archive: tomtom

In the 7 days ending Mar 18, 2012:

activity	#	time	miles		km		+m	load
Running	7	2:47:34	15.69	(10:41)	25.25	(6:38)	87	91.4
Orienteering	3	1:15:44	8.89	(8:31)	14.31	(5:18)	103	53.0
Road Biking	2	59:30	10.69	(10.8/h)	17.2	(17.3/h)	400	35.0
Strength and Conditioning	1	20:00						6.0
Total	10	5:22:48	35.27		56.76		590	185.4

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Sunday Mar 18, 2012 #

10 AM

Orienteering 33:22 [4] 5.87 km (5:41 / km)
shoes: Asics Gel Fuji ES

Had an ok run. Felt a bit slow and shins. Messed around on two controls where the map was confusing. Lewis had a good run!

Running warm up/down 20:00 [3] 1.5 km (13:20 / km)
shoes: Asics Gel Fuji ES

3 PM

Running 31:00 [2] 5.14 km (6:02 / km)
shoes: Inov8 X-Talons (3)

Jog with Gemma from my house to hers along the canal.

Saturday Mar 17, 2012 #

9 AM

Road Biking 20:00 [2] 4.0 km (12.0 kph)

Down to riverside and back home afterwards with Gemma

10 AM

Orienteering race 17:22 [4] 3.2 km (5:26 / km) +60m 4:58 / km
shoes: Asics Gel Fuji ES

Riverside chasing sprint part 1.
Just took it steady and flowed through the controls.
Tom H got me by about 15secs!

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

11 AM

Orienteering race 25:00 [4] 5.24 km (4:46 / km) +43m 4:35 / km
shoes: Asics Gel Fuji ES

Chasing sprint final. Ran harder for this race, caught Tom early and then waited for him to hesitate, then floored it! Lost concentration planning ahead a couple of times and ran past the junctions I wanted.

Friday Mar 16, 2012 #

10 AM

Road Biking 21:00 [3] 7.9 km (22.6 kph)

Road Biking intervals 18:30 [5] 5.3 km (17.2 kph) +400m
ahr:150 max:164

2 mins fast 1 minut easy, from from home up Buxton Road. Got to the turn off for wildbourclough then turned around. Quads felt it after not being on a bike for ages!

Wednesday Mar 14, 2012 #

2 PM

Running 35:00 [3] 6.2 km (5:39 / km)
shoes: Adidas Adizero Adios 2

Run down to station,run to track.
Back to station after.

3 PM

Running warm up/down 18:00 [3] 1.3 km (13:51 / km)
shoes: Adidas Adizero Adios 2

Drills, hurdles (sore hips!) and strides.

Running tempo 15:00 [5] 3.81 km (3:56 / km) +87m 3:32 / km
ahr:177 max:184 shoes: Adidas Adizero Adios 2

Threshold run on the same loop as last week. Felt easier this week but legs feeling tired and sore shins from the weekend still.

110m further than last week and a lower average heart rate.
Although the ground was a lot dryer this week.

C • Get that foam roller out! 2

4 PM

Running intervals 12:34 [5] 2.6 km (4:50 / km)
ahr:159 max:182 shoes: Adidas Adizero Adios 2

Good session on the track. Did 1x 200, 300, 400, 500, 600 with a minute rest. Aimed to run at the same pace for each distance. Ran the first 200 too slow though but then got the hang of it a bit more. Felt tired on the last 600.

Distance - time -average time per 100m
200 - 40 - 20
300 - 54 - 18
400 - 72 - 18
500 - 95 - 19
600 - 112 - 19

Monday Mar 12, 2012 #

6 PM

Running 16:00 [3] 2.7 km (5:56 / km)
shoes: Adidas Adizero Adios 2

Nice recovery run with Gemma. Good to loosen up.

C • Do you want to do any inter... 2

Strength and Conditioning 20:00 [2]

Just at home doing core, press ups, plank, squats, clams and lunges.

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