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Training Log: benmitchell

In the last 7 days:

activity # timemileskm+m
  Run6 4:59:14 36.44(8:13) 58.65(5:06) 826
  Orienteering1 54:50 5.78(9:29) 9.3(5:54) 400
  Total7 5:54:04 42.22(8:23) 67.95(5:13) 1226
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Tuesday Jan 15 #

7 PM

Run intervals (Road) 29:30 [4] 8.05 km (3:40 / km) +30m 3:36 / km
shoes: Nike Pegasus 35

Bristol & West Mike Down session at Aztec West.
Had been invited by Owain so thought it was worth giving it a go.
I found it hard unsurprisingly. Towards the back of the group but not last.

5 x 1 Mile (90s)

Not really sure where I’d be but around 4:57 seemed OK
Times were actually really consistent apart from the last one in 5:00 where the wind caught me out.

Run warm up/down (WD) 15:00 [2] 3.1 km (4:50 / km)
shoes: Nike Pegasus 35

Run warm up/down (WU) 18:42 [2] 3.6 km (5:12 / km)
shoes: Nike Pegasus 35

Monday Jan 14 #

Run 1:16:59 [3] 13.0 km (5:55 / km) +180m 5:32 / km
shoes: Salomon xa elevate

Leigh Woods with Meg, Mark and Keith

Sunday Jan 13 #

Run 48:42 [3] 9.2 km (5:18 / km) +170m 4:51 / km
shoes: Salomon xa elevate

Easy.
The niggle in my Soleus was back slightly.
Did plenty of stretching afterwards and rolling

Saturday Jan 12 #

Orienteering 54:50 [3] ** 9.3 km (5:54 / km) +400m 4:51 / km
shoes: Inov-8 oroc 280 V2

NGOC league - Woodchester
A very steep valley with some runnable woods. The course had lots of ups and downs and some cunning routechoices involving uncrossable fences.
Some good o, some scrappy o. A good hill session at least.

Friday Jan 11 #

Run 43:31 [3] 9.0 km (4:50 / km) +176m 4:24 / km
shoes: Salomon xa elevate

Standard. Seen lots of owls this week

Thursday Jan 10 #

12 PM

Run 21:12 [3] 4.2 km (5:03 / km) +105m 4:29 / km
shoes: Salomon xa elevate

6 PM

Run 45:38 [3] 8.5 km (5:22 / km) +165m 4:54 / km
shoes: Salomon xa elevate

Evening run with Meg

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