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Training Log: Lexc

In the last 7 days:

activity # timemileskm+m
  Running5 2:37:33 21.45(7:21) 34.51(4:34) 323
  Orienteering3 1:56:03 10.45(11:06) 16.82(6:54) 357
  Total5 4:33:36 31.9(8:35) 51.33(5:20) 680
  [1-5]5 4:30:39
«
1:38
0:00
ThFrSaSuMoTuWe

Tuesday Feb 20 #

2 PM

Running 1:03:06 [3] 14.49 km (4:21 / km) +158m 4:08 / km
shoes: Nike Pegasus 33 #2

Sunny seat with Timmy, v nice.

Monday Feb 19 #

Note
(rest day)

Skiing glencoe x

Sunday Feb 18 #

10 AM

Running 5:34 intensity: (23 @0) + (54 @1) + (4:17 @3) 1.0 km (5:33 / km) +59m 4:17 / km
ahr:128 max:146

Orienteering 59:40 intensity: (17 @0) + (25:47 @1) + (10:31 @2) + (22:58 @3) + (7 @4) 7.54 km (7:55 / km) +252m 6:47 / km
ahr:141 max:181 shoes: VJ Bold #3

Nice long training. Some generated learning.

Saturday Feb 17 #

11 AM

Running 8:59 intensity: (1:44 @1) + (5:53 @2) + (1:22 @3) 1.95 km (4:37 / km) +28m 4:18 / km
ahr:155 max:172 shoes: VJ Bold #3

Orienteering 28:46 intensity: (8 @1) + (7:15 @2) + (7:54 @3) + (13:22 @4) + (7 @5) 5.37 km (5:21 / km) +94m 4:56 / km
ahr:175 max:195 shoes: VJ Bold #3

Nice darnaway course - enjoyed it and pretty clean. Few errors towards the end.

Running 12:20 intensity: (48 @1) + (9:26 @2) + (2:06 @3) 2.08 km (5:57 / km) +43m 5:23 / km
ahr:160 max:179 shoes: VJ Bold #3

2 PM

Running 11:24 intensity: (11 @0) + (1:22 @1) + (8:46 @2) + (1:05 @3) 2.02 km (5:39 / km) +5m 5:35 / km
ahr:153 max:172 shoes: VJ Bold #3

Orienteering 27:37 intensity: (12 @0) + (3:12 @1) + (20:07 @2) + (4:06 @3) 3.91 km (7:03 / km) +11m 6:57 / km
ahr:159 max:178 shoes: VJ Bold #3

Culbin, murked. Last week catching up with me. Bailed half way.

Running 9:43 intensity: (10 @0) + (46 @1) + (8:21 @2) + (24 @3) + (2 @4) 1.81 km (5:22 / km) +20m 5:05 / km
ahr:158 max:181 shoes: VJ Bold #3

Friday Feb 16 #

Note
(rest day)

Hectic plus a 4am wake up for the plane. Rest day won't hurt.

Thursday Feb 15 #

7 PM

Running 15:21 intensity: (1:03 @0) + (10:29 @1) + (1:19 @2) + (2:30 @3) 2.95 km (5:12 / km) +3m 5:10 / km
ahr:138 max:159 shoes: Nike Pegasus 33 #2

WUP n drills n skills

Running race 15:27 intensity: (20 @0) + (12:17 @1) + (2:50 @3) 5.02 km (3:05 / km) +4m 3:04 / km
ahr:137 max:145 shoes: Nike Flyknit Racer

Armagh 5k - 15:27 chip time - mental.

Been below par the last couple of weeks being ill and all so went into it with no expectations. Pretty happy with the outcome! Long way off anyone I knew or shoulda been around but considering I thought I was gonna hit 17mins buzzed!! Back on the way upppppp!

Started at a reasonable pace but trying to go off feeling rather than lap times - bonked for km 3/4 then stabilised for the last one.

Positive :)

Running 15:39 intensity: (21 @0) + (11:11 @1) + (1:21 @2) + (2:46 @3) 3.19 km (4:55 / km) +3m 4:53 / km
ahr:140 max:163 shoes: Nike Pegasus 33 #2

WDN with the mandem

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