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Training Log: TortoiseTam

In the last 7 days:

activity # timemileskm+m
  Trail Running5 5:06:32 36.05(8:30) 58.01(5:17) 1044
  Road Running4 2:24:40 19.45(7:26) 31.31(4:37) 290
  Gym2 2:00:00
  Orienteering 2 1:25:14 9.49(8:59) 15.28(5:35) 260
  Flexability / Drills1 30:00
  Total9 11:26:26 64.99 104.6 1594
  [1-5]9 8:56:26
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Thursday Jan 18 #

7 AM

Road Running warm up/down 8:36 [2] 1.79 km (4:48 / km) +23m 4:31 / km
shoes: Mizuno Wave Riders 20

Gym 1:00:00 [0]

Road Running 16:27 [2] 3.52 km (4:40 / km) +44m 4:24 / km
shoes: Mizuno Wave Riders 20

6 PM

Road Running warm up/down 11:29 [2] 2.3 km (4:59 / km) +27m 4:43 / km
ahr:142 max:165 shoes: Mizuno Wave Riders 20

Orienteering 40:52 intensity: (20:52 @3) + (20:00 @4) 8.96 km (4:34 / km) +184m 4:08 / km
ahr:161 max:169 shoes: Mizuno Wave Riders 20

Pre-running some BW stuff. Very nice. May have even got caught out once or twice.

Road Running 2:26 [2] 0.48 km (5:05 / km)
ahr:135 max:142 shoes: Mizuno Wave Riders 20

Road Running intervals 8:30 intensity: (2:30 @1) + (6:00 @5) 2.33 km (3:39 / km) +6m 3:36 / km
ahr:165 max:178 shoes: Mizuno Wave Riders 20

6x 1min [30s] sluggishly on the Meadows. Busy tonight.

Road Running 14:00 [2] 2.88 km (4:51 / km) +15m 4:44 / km
ahr:142 max:158 shoes: Mizuno Wave Riders 20

Wednesday Jan 17 #

3 PM

Trail Running long 1:51:10 [3] 20.14 km (5:31 / km) +638m 4:46 / km
ahr:144 max:166 shoes: X-Talons 212 2

Tuesday Jan 16 #

7 AM

Road Running 26:04 [2] 5.89 km (4:25 / km) +52m 4:14 / km
shoes: Mizuno Wave Riders 20

Meadows Blizzard with Masson and Morgan.

Flexability / Drills 30:00 [0]

Road Running 17:21 [2] 3.57 km (4:52 / km) +43m 4:35 / km
shoes: Mizuno Wave Riders 20

Kings.
6 PM

Trail Running warm up/down 22:26 intensity: (6:00 @1) + (16:26 @2) 4.16 km (5:24 / km) +62m 5:01 / km
shoes: X-Talons 212 2

Trail Running hills 42:00 intensity: (32:00 @2) + (10:00 @5) 8.09 km (5:12 / km) +132m 4:48 / km
shoes: X-Talons 212 2

Snowy EUOC Power Hills - 4x30s [2mins], 6x1min [3mins], 4x30s [2mins]. Grim but enjoyable.

Trail Running 24:12 [2] 3.95 km (6:08 / km) +69m 5:38 / km
shoes: X-Talons 212 2

The bog looks nice in the snow.

Monday Jan 15 #

5 PM

Road Running 39:47 [2] 8.55 km (4:39 / km) +80m 4:27 / km
shoes: Mizuno Wave Riders 20

Gym 1:00:00 [0]

Sunday Jan 14 #

12 PM

Trail Running 31:17 [2] 6.56 km (4:46 / km) +37m 4:38 / km
ahr:152 max:171 shoes: X-Talons 212 2

Saturday Jan 13 #

11 AM

Trail Running warm up/down 8:07 [2] 1.63 km (4:58 / km) +21m 4:40 / km
ahr:145 max:156 shoes: VJ Bolds 3

Orienteering 44:22 [2] 6.32 km (7:01 / km) +76m 6:37 / km
ahr:160 max:169 shoes: VJ Bolds 3

Trail Running warm up/down 7:00 [2] 1.64 km (4:15 / km) +1m 4:15 / km
ahr:142 max:161 shoes: VJ Bolds 3

4 PM

Trail Running 1:00:20 intensity: (30:20 @2) + (30:00 @3) 11.84 km (5:06 / km) +84m 4:55 / km
ahr:145 max:159 shoes: VJ Bolds 3

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