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Training Log: Bean

In the last 7 days:

activity # timemileskm+m
  Running (Other)7 1:52:03 12.23(9:09) 19.69(5:41)
  Orienteering2 1:28:57 10.27(8:40) 16.52(5:23) 67
  Stretching/Rolling5 41:00
  Strength & Conditioning1 10:00
  Total11 4:12:00 22.5 36.21 67
averages - sleep:9.3
«
2:46
0:00
ThFrSaSuMoTuWe

Tuesday Aug 21 #

Note
slept:8.0 (rest day)

Travelling

Monday Aug 20 #

8 AM

Running (Other) 26:10 [3] 2.14 km (12:14 / km)
shoes: ASICS Columbus 18

Tried running before breakfast but had no energy or speed and was still half asleep

Aimed to do a 3k tempo @ 5k pacebut ended up just doing 1k in a pretty slow time of 4:03 so just called it a day and ran easy home

Sunday Aug 19 #

Note
slept:9.5 (rest day)

Felt alright today but decided to let my body recover a bit after yesterday's running
6 PM

Strength & Conditioning (Core) 10:00 [4]

Stretching/Rolling 15:00 [1]

Saturday Aug 18 #

Note
slept:9.0

8 AM

Running (Other) 11:52 [2] 2.21 km (5:22 / km)
shoes: ASICS Columbus 18

Putting out controls Part 1
10 AM

Running (Other) warm up/down 3:01 [2] 0.85 km (3:33 / km)
shoes: ASICS Columbus 18

WU wit map getting used to the area

Orienteering 31:48 [3] 5.81 km (5:28 / km)
shoes: ASICS Columbus 18

Odds and evens map - relocation exercise
Map memory exercise in pairs- Full map on one side, only control circle on the other
Individual map memory exercise planning ahead

Orienteering warm up/down 7:45 [3] 1.45 km (5:21 / km)
shoes: ASICS Columbus 18

WD jog round a half a course backwards
12 PM

Running (Other) 13:00 [2] 2.32 km (5:36 / km)
shoes: ASICS Columbus 18

Putting out controls Part 2
1 PM

Running (Other) warm up/down 3:18 [2] 0.72 km (4:35 / km)
shoes: ASICS Columbus 18

Orienteering 49:24 [4] 9.26 km (5:20 / km) +67m 5:09 / km

Relaxed run around 3 lots of courses @ Clifton Campus

No problems navigation wise, maybe a few non-optimum route choices but fine apart from that

Felt quite tired by the end but not as bad as I thought I'd feel

Running (Other) warm up/down 19:30 [2] 3.1 km (6:17 / km)
shoes: ASICS Columbus 18

WD jog shadowing my siblings from afar before I got bored (they were walking)
3 PM

Running (Other) 11:52 [3] 2.14 km (5:33 / km)
shoes: ASICS Columbus 18

Control collecting
9 PM

Stretching/Rolling 15:00 [1]

Friday Aug 17 #

Note
slept:10.0

Out most the day then getting ready for an event I'm planning tommorow so no time for a run
9 PM

Stretching/Rolling 2:00 [1]

Thursday Aug 16 #

Note
slept:10.0

7 PM

Running (Other) warm up/down 4:55 [2] 0.81 km (6:04 / km)
shoes: ASICS Columbus 18

Running (Other) intervals 16:17 [4] 5.0 km (3:15 / km)
shoes: ASICS Columbus 18

Didn't really feel like going but decided to go anyway and see how I felt. Was very quiet which was quite nice for once.

Ended up being quite a hard session:

3 * 400 @ mile pace to get used to pacing
1* 1600 @ mile pace - 5:20 (5:43)
1 * 800 @ mile pace - 2:40 (2:46)
1 * 600 @ mile pace - 2:00 (2:00)
1 * 400 @ mile pace - 80 (78)

Good session - felt better than I thought I would but still not fully recovered

Running (Other) warm up/down 2:08 [1] 0.4 km (5:20 / km)
shoes: ASICS Columbus 18

Stretching/Rolling warm up/down 4:00 [1]

9 PM

Stretching/Rolling 5:00 [1]

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