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Training Log: Daniel Spencer

In the last 7 days:

activity # timemileskm+mload
  Running4 2:52:07 21.84(7:53) 35.15(4:54) 765617.4
  Orienteering1 31:46 3.22(9:51) 5.19(6:08) 277152.4
  Total4 3:23:53 25.07(8:08) 40.34(5:03) 1041769.8
  [1-5]4 3:19:17
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0:54
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MoTuWeThFrSaSu

Saturday Jul 21 #

4 PM

Running 54:32 intensity: (11 @0) + (27 @1) + (11:51 @2) + (36:32 @3) + (5:31 @4) 12.01 km (4:32 / km) +321m 4:00 / km
ahr:159 max:178 shoes: X Talon 225 Green 8.5

Cruise out round Setmurthy. Feeling good which is unusual.

Thursday Jul 19 #

5 PM

Running 10:30 intensity: (4:01 @0) + (37 @1) + (1:46 @2) + (4:06 @3) 2.09 km (5:01 / km) +82m 4:12 / km
ahr:126 max:169 shoes: Inov8 X-Talon 225

Orienteering 31:46 intensity: (2 @0) + (11 @1) + (51 @2) + (4:06 @3) + (26:36 @4) 5.19 km (6:08 / km) +277m 4:50 / km
ahr:178 max:193 shoes: Inov8 X-Talon 225

WCOC Darling How

Nice open fell with blanked out sections making you run straight. Good training made you focus on compass and the feature.

Running 6:49 intensity: (19 @1) + (1:56 @2) + (4:18 @3) + (16 @4) 1.04 km (6:34 / km) +43m 5:27 / km
ahr:155 max:173 shoes: Inov8 X-Talon 225

Wednesday Jul 18 #

1 PM

Running 47:18 intensity: (13 @0) + (1:09 @1) + (11:54 @2) + (34:02 @3) 10.01 km (4:43 / km) +40m 4:38 / km
ahr:153 max:170 shoes: X Talon 225 Green 8.5

Easy along the river.

Tuesday Jul 17 #

11 AM

Running 52:58 intensity: (9 @0) + (1:37 @1) + (27:23 @2) + (23:49 @3) 10.01 km (5:18 / km) +280m 4:39 / km
ahr:149 max:167 shoes: X Talon 225 Green 8.5

Easy one round Setmurthy. No niggles so pleased

Monday Jul 16 #

Note
(rest day)

Needed because have had no sleep

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