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Training Log Archive: A damp otter

In the 7 days ending Jan 28, 2013:

activity

time

miles

Cycling

4:00:00

56.05

(4:17)

90.2

(2:40)

Running

1:22:15

10.97

(7:30)

17.65

(4:40)

Orienteering

1:16:35

9.51

(8:03)

15.31

(5:00)

330

45 /

50c

90%

Warm up/ Warm down

26:14

1.95

(13:27)

3.14

(8:21)

Total

7:05:04

78.48

(5:25)

126.3

(3:22)

330

45 /

50c

90%

1:37

0:00

» now

Monday Jan 28, 2013 #

Note

http://www.bko.routegadget.co.uk/bko/reitti.cgi?ac...

8 AM

Cycling (into college) 30:00 [2] 11.4 km (2:38 / km)

into college, quite mild

4 PM

Cycling (home from college) 30:00 [2] 10.4 km (2:53 / km)

found a gap in the rain, really windy still though...

7 PM

Running (easy run) 32:33 [2] 7.13 km (4:34 / km)
shoes: Inov8 X talon 212 (old)

easy run out round the roads, from home up to uwe down through purdown and then back home along the frome valley walkway. felt pretty tired really, maybe should have just not done anything, ah well too late now.... pretty windy too...

8 PM

Warm up/ Warm down warm up/down (warm down ) 5:00 [2] 0.2 km (25:00 / km)
shoes: Inov8 X talon 212 (old)

Sunday Jan 27, 2013 #

Event: BKO Concorde Chase

10 AM

Warm up/ Warm down (warm up) 6:54 [2] 1.14 km (6:03 / km)
shoes: Inov8 X talon 212 (old)

jog to the start and then drills and light stretching

11 AM

Orienteering race (BKO concorde chase brown) 57:10 [4] *** 10.6 km (5:24 / km) +305m 4:43 / km
spiked:24/27c shoes: Inov8 X talon 212 (old)

bko concorde chase 2013 - brown course -9.6km 305m

had a decent run compared to how ive been running lately felt a bit tired at the beggining and i was a bit worried about how my achillies would fair up after running yesterday too but it went pretty well pretty smooth round most of them, lost annoyingly 90 secs on #8 because there were a few people standing around looking for it and this always puts me off so i decided to play bingo with them and look in the long grass, i did feel it was pretty bingo but maybe that was just me, then ok up to #22 where i lost some more time as it was also bingo. apart from that nice course,nice area. second 2.5 mins down on dane, which im pleased with, he just had the pace today.

C • i agree with them controls,... 4

12 PM

Warm up/ Warm down warm up/down (warm down ) 9:20 [2] 1.09 km (8:34 / km)
shoes: Inov8 X talon 212 (old)

jog back from the finish and stretching.

Saturday Jan 26, 2013 #

11 AM

Orienteering race (duncans downs race) 19:25 [4] ** 4.71 km (4:07 / km) +25m 4:01 / km
spiked:21/23c shoes: Inov8 X talon 212 (old)

had some time to kill so i went along to duncans downs madness at the downs, si course but si was only on 11 of thehe 23 controls, so you didnt know when they were coming up, really good race though and really good format, epecially as it was organised in under 24 hours! it was a mass start , keith just beat me to #1 as i went across the big depressions, got past him by #3 but then had to get past whipple as he had a shorter gaffle at the start, keith then had a shorter gaffle and got back ahead, got past him again going to #8 and then had a nice cruise round, slightly cocked up #9 but that wasnt to bad but lost about 20 secs on #15/19 by going to the wrong bush the first time. won by 3 mins got half a twix + pride.

good fun cheers Duncan

Warm up/ Warm down warm up/down (warm up + down) 5:00 [2] 0.71 km (7:03 / km)
shoes: Inov8 X talon 212 (old)

- Splits

Friday Jan 25, 2013 #

8 AM

Cycling (into college) 30:00 [2] 11.4 km (2:38 / km)

cold

2 PM

Cycling (home from college) 30:00 [2] 11.4 km (2:38 / km)

cold

Thursday Jan 24, 2013 #

10 AM

Cycling (into college) 30:00 [2] 11.2 km (2:41 / km)

into college quite mild

5 PM

Cycling (home from college) 30:00 [2] 11.6 km (2:35 / km)

freeezing, roads pretty clear though.

7 PM

Running (easy run) 32:19 [2] 6.82 km (4:44 / km)
shoes: Inov8 X talon 212 (old)

easy run out round oldbury court, to test out the achillies as it felt a lot better this morning, just an easy out round the top of the fields heel felt OK.

Wednesday Jan 23, 2013 #

Note
(rest day)

Tuesday Jan 22, 2013 #

8 AM

Cycling (into college) 30:00 [2] 11.6 km (2:35 / km)

pretty dodgy cycle into college, there had been a fair bit of slow overnight which my no-tred road bike tyres didnt like, espcially the sheet ice on the b+b cycle path, nearly fell off about 5 times, but i didn't so the journey was a success.

4 PM

Cycling (home from college) 30:00 [2] 11.2 km (2:41 / km)

back gome, luckily a lot more snow had melted by this point, still slippy in a lot of bits though, B+B cycle path thankfully mainly clear though, had a 5 min short blast up the cycle path.

8 PM

Running ( very short + very easy) 17:23 [2] 3.7 km (4:42 / km)
shoes: Inov8 oroc 280 (old)

short jog around the village in an attempt to try and loosen my achillies, it didnt really work that well though :L

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