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Training Log: sandrunner

In the last 7 days:

activity # timemileskm+m
  Running4 1:07:07 8.94(7:30) 14.39(4:40)
  Orienteering2 1:01:25 6.79(9:03) 10.92(5:37)
  Total6 2:08:32 15.73(8:10) 25.31(5:05)
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Saturday Apr 22 #

8 AM

Running warm up/down 4:57 [2] 1.04 km (4:46 / km)
ahr:133 max:148

9 AM

Running race 19:46 [5] 5.0 km (3:57 / km)
ahr:153 max:160

HPP. WU not long enough and didn't feel great. Race started controlled but was soon alone and found it hard going. One of those days as HRM came loose halfway so chucked it over hedge. Rest of second lap still a struggle as was most of third, much easier in a group. Got overtaken with 600m to go but couldn't match pace initially although did close near end. 13 secs slower than last week, 20 behind pb on this course. Not bad considering so much was solo. Time difference entirely due to poor second lap. Maybe 10-15 secs slower on opening lap would help but to be hitting sub-19 I need to be no slower on opening lap than today's and last week's times.

Junction 1:05.2 282.2m 3:37 per km
Junction 3:12.9 /4:18.1 859.3m/1141.5m 3:49 per km
Finish junction 1:28.1/5:46.2 375.8m/1517.3 3:53 per km
End of lap 1 2:12.5/7:58.7 558.4m/2075.7 3:58 per km/3:51 per km

Junction 1:07.9/9:06.6 282.2m/2357.9
Junction 3:28.2/12:34.8 859.3m/3217.2
Finish junction 1:36.9/14:11.7 375.8m/3493m
End of lap 2 2:20.4/16:32.1 558.4m/4151.4m /3:54 per km

Junction 1:11.5/17:43.6 282.2m/4433.6m
Finish junction 1:28.7/19:12.3 375.8m/4809.4m
Finish 0:34.3/19:46.6 200m/5009.4m

Friday Apr 21 #

4 PM

Running 28:16 [2] 5.65 km (5:00 / km)

Thursday Apr 20 #

7 PM

Orienteering 26:08 [1] 4.84 km (5:24 / km)
ahr:117 max:129

SL map checking

Wednesday Apr 19 #

9 PM

Running 14:08 [1] 2.7 km (5:14 / km)
ahr:120 max:130

With BPM on.

Tuesday Apr 18 #

Orienteering 35:17 [1] 6.08 km (5:48 / km)

SL map checking

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