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Training Log Archive: Stevek

In the 7 days ending Mar 12, 2012:

activity # timemileskm+m
  Warm Up/Down4 1:29:20 8.5(10:31) 13.67(6:32) 246
  Orienteering1 1:21:51 6.33(12:56) 10.18(8:02) 35219 /21c90%
  Running road2 1:07:25 7.81(8:38) 12.56(5:22) 107
  Technique1 31:47 3.19(9:58) 5.14(6:11) 41
  Running Trail1 19:33 2.56(7:38) 4.12(4:45) 52
  Total6 4:49:56 28.38(10:13) 45.67(6:21) 79819 /21c90%
  [1-5]6 4:45:57
averages - weight:71.6kg

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TuWeThFrSaSuMo

Sunday Mar 11, 2012 #

Event: Midland Championships
 
11 AM

Warm Up/Down 26:46 intensity: (2:13 @0) + (3:54 @1) + (17:12 @2) + (3:27 @3) 3.21 km (8:21 / km) +104m 7:11 / km
ahr:112 max:129 shoes: Xtalon odd

Jog up to start

Orienteering 1:21:51 intensity: (16 @0) + (3 @1) + (21 @2) + (25:18 @3) + (52:40 @4) + (3:13 @5) ** 10.18 km (8:02 / km) +352m 6:51 / km
ahr:141 max:153 spiked:19/21c shoes: Xtalon odd

Relatively easy event even if Midland Champs
Plenty of path running and hills
Biggest mistake at 15 went too far left and did not realise it
Nominal 9.1km 355m climb and time of 81.42
Nick Evans 79.23

Saturday Mar 10, 2012 #

11 AM

Technique 31:47 intensity: (8 @0) + (19 @1) + (13:38 @2) + (13:12 @3) + (53 @4) + (3:37 @5) 5.14 km (6:11 / km) +41m 5:57 / km
ahr:128 max:175 shoes: inov8 road 255

Jog round next Saturdays course
3 PM

Running Trail 19:33 intensity: (2 @0) + (12 @3) + (4:33 @4) + (14:46 @5) 4.12 km (4:45 / km) +52m 4:28 / km
ahr:154 max:174 weight:71.6kg shoes: inov8 road 255

Peterdale Route Time test
I think about fastest time since about 2005 I have done on that course.
Checked back fastest was 17.18 in July 2003
Hard effort

Thursday Mar 8, 2012 #

Warm Up/Down 11:00 [3] 1.52 km (7:14 / km)
shoes: inov8 road 255

6 PM

Warm Up/Down 13:12 intensity: (23 @0) + (11 @1) + (37 @2) + (4:09 @3) + (1:09 @4) + (6:43 @5) 2.26 km (5:50 / km) +73m 5:02 / km
ahr:147 max:179 shoes: inov8 road 255

Warm up jog out

Running road 36:39 intensity: (2 @0) + (5 @1) + (1:32 @2) + (7:28 @3) + (20:39 @4) + (6:53 @5) 7.33 km (5:00 / km) +73m 4:46 / km
ahr:143 max:154 shoes: inov8 road 255

2 min hard 1 min off repeat 12 times. NDRC session

Tuesday Mar 6, 2012 #

6 PM

Warm Up/Down 19:04 intensity: (14 @0) + (9 @1) + (3:06 @2) + (11:06 @3) + (4:29 @4) 3.45 km (5:31 / km) +58m 5:05 / km
ahr:132 max:147 shoes: inov8 road 255

run out to NDRC training session

Running road 30:46 intensity: (40 @0) + (1:03 @1) + (5:02 @2) + (4:59 @3) + (7:22 @4) + (11:40 @5) 5.23 km (5:53 / km) +34m 5:42 / km
ahr:138 max:156 shoes: inov8 road 255

NDRC session 8 x 600m with 90 sec roughly recovery

Warm Up/Down 19:18 intensity: (1 @0) + (5 @1) + (3:43 @2) + (15:29 @3) 3.23 km (5:58 / km) +11m 5:52 / km
ahr:127 max:135 shoes: inov8 road 255

Jog back

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