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Training Log: Tane

In the last 7 days:

activity # timemileskm+m
  Running3 3:12:56 21.15(9:07) 34.03(5:40) 1192
  Mountain Bike2 1:06:12 14.9(13.5/h) 23.97(21.7/h) 27
  MTBO1 58:45 9.82(5:59) 15.8(3:43) 88
  Orienteering1 46:37 4.69(9:57) 7.55(6:11) 75
  Cycling2 39:20 9.76(14.9/h) 15.7(23.9/h) 21
  Strength & Core1 20:01
  Total7 7:03:51 60.31 97.05 1403
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Friday Sep 22 #

Note
(rest day)

Thursday Sep 21 #

8 AM

Cycling 18:09 [3] 7.58 km (25.1 kph) +19m
shoes: NW road shoes

to work
5 PM

Cycling 21:11 [3] 8.12 km (23.0 kph) +2m
shoes: NW road shoes

Home from work. Managed to shoot the gap in the rain

Running hills 1:20:56 intensity: (6 @1) + (28:49 @2) + (13:29 @3) + (27:48 @4) + (10:44 @5) 14.56 km (5:33 / km) +569m 4:39 / km
ahr:151 max:180 shoes: Asics DS Trainers 21

2 x 15mins of ugliness. Pretty good though, great to be out in the shit weather smashing myself and pushing hard.... even though it felt super slow.

Wednesday Sep 20 #

8 AM

Mountain Bike 17:55 [3] 7.59 km (25.4 kph) +18m
shoes: Giro Terraduro Mountain Shoe

To work on the mountain bike. Took about the same time as on the roadie
5 PM

Mountain Bike 48:17 [3] 16.38 km (20.4 kph) +8m
shoes: Giro Terraduro Mountain Shoe

Out to the night nav

MTBO 58:45 [3] 15.8 km (3:43 / km) +88m 3:37 / km
shoes: Giro Terraduro Mountain Shoe

Mtb orienteering at the night nav. Admin was all up the wack and made a few mistakes. Well actually I sucked. But at least I had fun and didn't care to much, some good training anyway

Tuesday Sep 19 #

6 PM

Running 39:14 intensity: (1:29 @1) + (7:20 @2) + (12:07 @3) + (12:54 @4) + (5:24 @5) 7.38 km (5:19 / km) +127m 4:54 / km
ahr:154 max:193 shoes: Asics DS Trainers 21

Was not feeling ready for doing intervals, so just did a bit of a tempo run. This sort of just turned into a standard old run, but then I did manage to do a few short little intervals to get the body and mind into the right mental state. Think I achieved that, was feeling good by #5

Strength & Core 20:01 [1]
ahr:100 max:113

Thought I'd get back into this since I haven't been able to kayak with my thumb being damaged and sore.

Monday Sep 18 #

6 PM

Running 1:12:46 [3] 12.09 km (6:01 / km) +497m 5:00 / km
shoes: Addias Terrex Agravic GTX Shoe

Monday run with the boys. Shit weather, good times. Tim brought a jacket this time so he didn't freeze.

Sunday Sep 17 #

12 PM

Orienteering 46:37 [3] 7.55 km (6:11 / km) +75m 5:53 / km
shoes: VJ Bold 3

Orienteering at Spencerville. Finally beat Tim and Aaron for once, but wasnt clean or fast enough yet to catch Darren of get near Nick

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