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Training Log: forest grump

In the last 7 days:

activity # timemileskm+m
  Running5 3:39:55 25.57(8:36) 41.15(5:21) 588
  Orienteering1 1:06:41 7.29(9:09) 11.73(5:41) 272
  Hill Running1 1:02:07 5.92(10:30) 9.52(6:31) 604
  Total6 5:48:43 38.78(9:00) 62.41(5:35) 1463
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Sunday Apr 23 #

11 AM

Running warm up/down 5:56 intensity: (59 @1) + (18 @2) + (2:22 @3) + (2:17 @4) 0.82 km (7:12 / km) +32m 6:01 / km
ahr:137 max:159 shoes: 07/16 VJ Falcons (with studs)

Orienteering race 1:06:41 intensity: (16 @1) + (5 @2) + (2:35 @3) + (33:18 @4) + (30:27 @5) 11.73 km (5:41 / km) +272m 5:06 / km
ahr:163 max:178 shoes: 07/16 VJ Falcons (with studs)

Running 2:52 intensity: (1:34 @1) + (1:17 @2) + (1 @3) 0.35 km (8:16 / km)
ahr:110 max:115

Saturday Apr 22 #

9 AM

Running 9:41 intensity: (28 @1) + (44 @2) + (5:49 @3) + (2:40 @4) 1.83 km (5:18 / km)
ahr:140 max:160

Running race 17:54 intensity: (5 @1) + (4 @2) + (17 @3) + (4:10 @4) + (13:18 @5) 4.93 km (3:38 / km) +82m 3:21 / km
ahr:167 max:178 shoes: Saucony ProGrid Mirage 2 (R)

Falkirk Parkrun...1st place

First parkrun for at least 18 months. Nice sunny day, a little cool first thing but great conditions. Felt OK but was running on my own for the second half of the race and had to force myself to push the pace.

Results....http://www.parkrun.org.uk/falkirk/results/weeklyre...

Running 20:05 intensity: (13 @1) + (7:59 @2) + (6:29 @3) + (4:55 @4) + (29 @5) 3.56 km (5:38 / km) +82m 5:04 / km
ahr:137 max:172

Friday Apr 21 #

12 PM

Running 13:39 intensity: (28 @1) + (1:32 @2) + (9:31 @3) + (2:08 @4) 2.84 km (4:49 / km) +47m 4:27 / km
ahr:138 max:160

Running hills 16:24 intensity: (34 @1) + (5:01 @2) + (1:46 @3) + (8:15 @4) + (48 @5) 2.59 km (6:19 / km) +160m 4:50 / km
ahr:143 max:169 shoes: 10/16 Mizuno Wave Harrier 3

Hill reps up Dechmont Law. Did the first one too fast which pretty much buggered me for the rest. Gave up after 4

2:05 (2:03)
2:15 (2:06)
2:15 (2:09)
2:26

Running 24:25 intensity: (27 @1) + (9:52 @2) + (10:27 @3) + (3:30 @4) + (9 @5) 4.66 km (5:14 / km)
ahr:135 max:167

Thursday Apr 20 #

12 PM

Running 49:17 intensity: (4:22 @1) + (28:21 @2) + (8:25 @3) + (4:15 @4) + (3:54 @5) 8.88 km (5:33 / km) +137m 5:09 / km
ahr:128 max:184 shoes: 10/16 Mizuno Wave Harrier 3

Easy run around the back of the prison in the sunshine. Not feeling at all spritely still. Funny as I felt great on Monday & Tuesday

Wednesday Apr 19 #

1 PM

Running 59:42 intensity: (22:02 @1) + (30:14 @2) + (5:13 @3) + (2:10 @4) + (3 @5) 10.7 km (5:35 / km) +49m 5:27 / km
ahr:116 max:167 shoes: 03/17 Inov8 Trail Talon 275

A bit of a plod from work as feeling quite tired. Usual route west towards Seafield. Didn't bother with the extra loop at the far end or at the end.

Tuesday Apr 18 #

12 PM

Hill Running 1:02:07 intensity: (1:53 @1) + (13:40 @2) + (18:35 @3) + (24:13 @4) + (3:46 @5) 9.52 km (6:31 / km) +604m 4:57 / km
ahr:143 max:176 shoes: 03/17 Inov8 Trail Talon 275

From Hillend/A702 junction up Caerketton Hill, Allermuir Hill and CastleLaw Hill. Back the same(ish) way. Saw more runners than walkers (5 others in total). Felt pretty good and was pushing it at times.

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