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Training Log Archive: KingTim

In the 7 days ending May 27, 2013:

activity	#	time	miles		km		+m
Bike on road	2	1:55:00	24.23	(12.6/h)	39.0	(20.3/h)
Orienteering	1	1:26:31	7.21	(12:00)	11.6	(7:28)	290
Run - Off road	3	1:06:00	8.39	(7:52)	13.5	(4:53)
Core Strength	1	1:00:00
Run - Road	2	22:30	2.86	(7:52)	4.6	(4:53)
Total	7	5:50:01	42.69		68.7		290

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Monday May 27, 2013 #

12 PM

Orienteering race (SinS Day3) 1:26:31 [4] 11.6 km (7:27 / km) +290m 6:38 / km
shoes: Inov-8 Oroc 340

Brown Clee. Course 1. 10km 325m

I last ran here in March 2000, 3 months after my first ever O event. I ran M21S 8.5km 355m in 90 minutes. 13 years on and I wouldn't say there's much improvement going by today's performance.

Shocker. Just wasn't feeling it today, physically or mentally, and I don't even have the excuse of a 10 mile fell race 2 days ago.

Just couldn't get into the map and spent a lot of time stopping and wandering around in circles trying to figure out where exactly I'd just run to since I last looked at the map. Garmin says 6:30 standing still.

Finally felt like I was flowing by #13, but still wasn't especially smooth.

http://www.sins.org.uk/Routegadget_090716/route%20...

C • Chesse Rolling? 1

Day 3 - Brown Clee Course 1 - Splits

Sunday May 26, 2013 #

Note

It's been two years since I began my exploration into barefoot / natural running.

If anyone's interested I've just written a blog post about the last two years

http://bloggingjogging.wordpress.com/2013/05/25/tw...

Saturday May 25, 2013 #

Bike on road 1:00:00 [3] 17.0 km (17.0 kph)
shoes: Giant XTC MTB

Towing the kiddie trailer to AC to not do the parkrun. Then back again.

Friday May 24, 2013 #

7 AM

Bike on road (BTW) 55:00 [3] 22.0 km (24.0 kph)
shoes: Mongoose Maurice Singlespeed

Took the Avonmouth Bridge route.

Thursday May 23, 2013 #

6 PM

Run - Off road 13:00 [3] 3.0 km (4:20 / km)
shoes: inov-8 Trailroc 235

Jog up to the Downs for BMF

Core Strength (British Military Fitness) 1:00:00 [4]
shoes: inov-8 Trailroc 235

Ouch. No running at all this week. Purely core, uppers, and lowers. No respite for the weakling runner.

Instructor Tom told me at the start that he wants to see me in a green bib next time. I told him to tell me that again when he's watched me try to do all the upper body stuff. He didn't say it again at the end. Funny, that.

7 PM

Run - Off road 13:00 [3] 3.0 km (4:20 / km)
shoes: inov-8 Trailroc 235

And the jog back home.

Have a sharp little niggle in my right hip flexor region. Came on yesterday morning presumably following the B&W session on Tue night. Going to rest the running for a few days.

Tuesday May 21, 2013 #

6 PM

Run - Road warm up/down 12:00 [3] 2.4 km (5:00 / km)
shoes: Inov-8 Road-X 233

Jog down to Coombe Dingle for B&W training

7 PM

Run - Off road intervals (B&W training) 40:00 [4] 7.5 km (5:20 / km)
shoes: Inov-8 Road-X 233

Went along to B&W.

Reverse pyramid around one of the fields.

4:00 then 2:30 recovery
2:00 - 1:30 rec
2:00 in reverse - 1:30 rec
1:00 - 1:00
1:00 in reverse - 1:00
0:45 - 1:00
0:45 in reverse - 1:00
then all the way back up to 4:00 again.

Proper tough session. Took it a bit conservatively for the first half, not really sure who to pace against. Second half I managed to break away from the group I was with and settled into a gap on my own.

Happy to see my splits for the second half were similar to the first, and the final 4:00 was the same as the first.

http://connect.garmin.com/activity/316215100

Run - Road warm up/down 10:30 [3] 2.2 km (4:46 / km)
shoes: Inov-8 Road-X 233

And the jog back home.

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