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Training Log Archive: Brooner

In the 7 days ending May 14, 2011:

	activity	#	time	miles		km		+m	load
	Orienteering	1	2:15:24	9.32	(14:32)	15.0	(9:02)	500	297.9
	Running (Mixed)	2	2:14:17	15.39	(8:44)	24.76	(5:25)	330	193.5
	Cycling	2	26:00	6.84	(15.8/h)	11.0	(25.4/h)	30	36.4
	Total	3	4:55:41	31.54	(9:22)	50.76	(5:50)	860	527.8
averages - sleep:7.8

2:15

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Saturday May 14, 2011 #

12 PM

Orienteering race 2:15:24 [5] 15.0 km (9:02 / km) +500m 7:44 / km
ahr:170 max:190 slept:7.0 shoes: Inov-8 Oroc 280 (old)

British Champs. A long, slow battle. Some good, some bad (mainly the controls at the far end on the slope, then cramping towards the end).

Course 1 - Splits

Thursday May 12, 2011 #

1 PM

Cycling warm up/down 10:00 [3] 4.5 km (27.0 kph)
slept:8.0

To/from park.

Running (Mixed) warm up/down 17:12 [3] 2.9 km (5:56 / km)
ahr:140 max:157 shoes: minimalist #2 - newfeel many

10 min warm up & stretches, slightly curtailed warm down as I had to get back to work.

Running (Mixed) 13:48 [4] 3.3 km (4:11 / km)
ahr:174 max:182 shoes: minimalist #2 - newfeel many

Then a lap of the park at about 85%, trying to focus on form rather than pushing it.

Wednesday May 11, 2011 #

Note
slept:8.0

Legs alright today (somewhat surprisingly), pretty knackered though.

Tuesday May 10, 2011 #

7 PM

Cycling warm up/down 16:00 [3] 6.5 km (24.4 kph) +30m
ahr:131 max:148 slept:8.0

Cycling to/from the heath.

Running (Mixed) 1:43:17 [3] 18.56 km (5:34 / km) +330m 5:07 / km
ahr:162 max:180 shoes: Salomon XA Pro 3D (old)

Steady running round the heath, plenty of hills, mainly in terrain aside from a few bits of track and a couple of road sections towards the end. Was feeling strong until the last couple of km which included a final ascent of Parliament Hill. Great evening to be out, and niggles had disappeared by the end (probably to be replaced by others!).

Monday May 9, 2011 #

Note
(rest day)

Legs still a bit niggly from football, will give it another rest day.

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