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Training Log: White Kenyan

In the last 7 days:

activity # timemileskm+m
  Running6 2:31:36 20.69(7:20) 33.3(4:33)
  Orienteering1 43:53 4.97(8:50) 8.0(5:29) 75
  Strength + Conditioning1 10:00
  Erg1 8:57
  Total7 3:34:26 25.66 41.3 75
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SuMoTuWeThFrSa

Tuesday Nov 21 #

7 PM

Running warm up/down 15:25 [1] 3.2 km (4:49 / km)
shoes: Nike Mileage Boots

WU

Running tempo 21:00 [5] 6.56 km (3:12 / km)
shoes: Nike Mileage Boots

6 min, 5 x 3 min
8 PM

Running warm up/down 14:32 [1] 2.91 km (5:00 / km)
shoes: Nike Mileage Boots

WD

Monday Nov 20 #

4 PM

Running 42:53 [2] 9.47 km (4:32 / km)
shoes: Nike Mileage Boots

To gym via industrial park Woods loop. Paid to run again??
5 PM

Strength + Conditioning 10:00 [1]

3x8 @ 40kg, 50kg and 60kg.

Erg 8:57 [3]

Hard after weights
6 PM

Running 18:38 [1] 3.72 km (5:01 / km)
shoes: Nike Mileage Boots

Legs had completely gone, felt like a zombie so stopped by at Grandma and Grandads. Ended up being there an hour.

Sunday Nov 19 #

10 AM

Running warm up/down 15:56 [1] 3.24 km (4:55 / km)

WU
11 AM

Orienteering race 43:53 [4] 8.0 km (5:29 / km) +75m 5:14 / km

DEE club champs @ Delamere - 1st

Ran it hard and it was very enjoyable. Pretty clean. Good to be back.

Week 8: 60.2 Miles.

Running 23:12 [1] 4.2 km (5:31 / km)
shoes: Nike Mileage Boots

WD

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