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Training Log: CharlieRennie

In the last 7 days:

activity # timemileskm+m
  Running (Hard)2 2:04:20 15.68(7:56) 25.23(4:56) 266
  Running (Soft)3 1:59:32 12.19(9:48) 19.62(6:06) 445
  Cross Training1 1:00:00
  Orienteering1 49:38 2.66(18:40) 4.28(11:36) 196
  Total7 5:53:30 30.53 49.13 907
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SuMoTuWeThFrSa

Friday Jan 18 #

Note
(rest day)

Thursday Jan 17 #

4 PM

Running (Soft) 48:04 [2] 7.52 km (6:24 / km) +196m 5:39 / km
shoes: Inov8 Mudclaw

Checking control sights for my event at the Jaws of Borrowdale then a quick jog out.
.
8 PM

Running (Soft) 29:20 [1] 3.25 km (9:02 / km) +145m 7:23 / km
shoes: Inov8 Mudclaw

Collecting Controls
.

Wednesday Jan 16 #

1 PM

Running (Soft) warm up/down 16:16 [2] 2.99 km (5:26 / km) +3m 5:25 / km
shoes: Inov8 X-Talon 220

Running (Soft) race 20:03 [4] 4.83 km (4:09 / km) +101m 3:45 / km
shoes: Inov8 X-Talon 220

Cumbria Schools XC - 13th

Slow pace probably due to lots of mud, hills, twists and turns. Just did what I had to do to qualify, felt a real lack of zip but was gaining time on the hills and technical sections.
.

Running (Soft) warm up/down 5:49 [2] 1.03 km (5:39 / km)
shoes: Inov8 X-Talon 220

6 PM

Orienteering 49:38 [2] 4.28 km (11:36 / km) +196m 9:26 / km
shoes: Inov8 X-Talon 220

LOC Night Terrain - Thwaite Head

Really easy after earlier focusing purely on nav. Fairly horrendous error to #1 and got properly confused by an unmapped fence to #9 then mucked up #10 as well. Rest of it was clean though which I’m pretty happy with as it’s such a technical area.
.

Tuesday Jan 15 #

6 PM

Running (Hard) warm up/down 6:29 [2] 1.18 km (5:30 / km) +7m 5:20 / km
shoes: Nike Air Zoom Pegasus 35

Running (Hard) intervals 40:00 [4] 8.18 km (4:53 / km) +209m 4:20 / km
shoes: Nike Air Zoom Pegasus 35

Keswick AC -

3 * 10’(5’) Hard Tempos

Kept these nice and controlled, paces weren’t the best due to a monster hill in each rep but on the flatter sections I felt strong and comfortable at 3:35s.
.

Running (Hard) intervals 5:06 [4] 0.91 km (5:36 / km)
shoes: Nike Air Zoom Pegasus 35

5 * 100m Strides
.

Running (Hard) warm up/down 17:49 [2] 2.91 km (6:07 / km) +6m 6:04 / km
shoes: Nike Air Zoom Pegasus 35

Monday Jan 14 #

7 PM

Cross Training (Zwift) 1:00:00 [2]

25.9km, +646m
.

Sunday Jan 13 #

11 AM

Running (Hard) warm up/down 10:01 [2] 2.01 km (4:59 / km) +11m 4:51 / km
shoes: Nike Air Zoom Pegasus 35

Running (Hard) intervals 35:01 [4] 8.13 km (4:18 / km) +16m 4:16 / km
shoes: Nike Air Zoom Pegasus 35

Track was closed so I did some fartlek on the Workington bike path -

12 * 2’(1’)

Not too sure about the paces but I think the average was about 3:25mpk.
.

Running (Hard) warm up/down 9:54 [2] 1.91 km (5:11 / km) +17m 4:58 / km
shoes: Nike Air Zoom Pegasus 35

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