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Training Log: Spongey

In the last 7 days:

activity # timemileskm+m
  Run9 6:48:30 51.57(7:55) 83.0(4:55)
  Orienteering4 1:00:05 9.26(6:29) 14.9(4:02)
  Total10 7:48:35 60.83(7:42) 97.9(4:47)
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TuWeThFrSaSuMo

Saturday Apr 21 #

9 AM

Run (warm up /down) 40:00 [2] 8.0 km (5:00 / km)

Orienteering 13:30 [5] 3.5 km (3:51 / km)

York Uni Sprint Race
Great course, good mix of technical and fast.
12 PM

Run (warm up / down) 20:00 [1] 4.0 km (5:00 / km)

Orienteering 8:45 [5] 2.5 km (3:30 / km)

Course Choice sprint #1
4 PM

Run (warm up / down) 30:00 [1] 4.5 km (6:40 / km)

Orienteering 10:20 [5] 2.9 km (3:34 / km)

Course choice sprint #2

Orienteering 10:00 [4] 2.7 km (3:42 / km)

Mass start sprint

Friday Apr 20 #

7 PM

Run 1:20:00 [3] 16.5 km (4:51 / km)

Jogging about St Ives Estate in the sun with 3 longer threshold hills thrown in, trying to guague what the effort level of a long climb mid long distance race should feel like.
x1 up the road (7.30) x2 up from the farm (5.34, 5.32)

Thursday Apr 19 #

7 PM

Run 1:32:00 [3] 18.8 km (4:54 / km)

Planned hill reps tonight but legs felt wrecked so did a sort of in between, ran up some hills a bit faster than normal and did some hill sprints but in between was a lot of joggin about in the sun

Wednesday Apr 18 #

6 PM

Run 33:00 [2] 6.7 km (4:56 / km)

Exploring the chevin - cracking evening and nice wood
7 PM

Orienteering 17:30 [3] 3.3 km (5:18 / km)

Danefield Wednesday night o
Great area and sunny evening
9 PM

Run 53:30 [3] 11.5 km (4:39 / km)

Run back from the shops with one longer hill

Tuesday Apr 17 #

7 PM

Run (warm up and down) 35:00 [2] 7.0 km (5:00 / km)

Didn't manage to fit in as much running as I wanted tonight as I wasn't feeling very motivated beforehand and bunny run was chaotic in a fun way
8 PM

Run 25:00 [5] 6.0 km (4:10 / km)

1st and 3rd leg of the bunny run relays (with bry doing leg 2)
Great little course for o specific fast stuff, got into it after about 2mins when the racing with Jack got tough, then woke up and enjoyed the rest of it - even the second lap. 9.23 and 9.24 for the two laps.
Then x6 hill sprints afterwards

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