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Training Log: Rich

In the last 7 days:

activity # timemileskm+m
  Running11 7:21:41 56.6(7:48) 91.1(4:51) 821
  Orienteering1 1:09:22 8.81(7:52) 14.19(4:53) 44023 /24c95%
  Strength and Conditioning1 20:00
  Total12 8:51:03 65.42 105.28 126123 /24c95%
  [1-5]12 8:50:59
averages - sleep:7.9 weight:67.1kg
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ThFrSaSuMoTuWe

Wednesday Jun 29 #

6 AM

Strength and Conditioning 20:00 [1]

7 AM

Running 20:54 4.51 km (4:38 / km) +19m 4:32 / km
ahr:134 max:147 shoes: Skechers Go Run 4

Running 2:59 0.57 km (5:15 / km) +4m 5:04 / km
ahr:119 max:132 shoes: Skechers Go Run 4

Tuesday Jun 28 #

7 AM

Running 21:42 5.01 km (4:20 / km) +52m 4:07 / km
ahr:139 max:154 slept:6.25 weight:67kg shoes: Adidas Adizero Adios Boost (3)

ITW
5 PM

Running warm up/down 22:13 4.36 km (5:06 / km) +25m 4:57 / km
ahr:129 max:159 shoes: Adidas Adizero Adios Boost (3)

Running intervals 26:48 6.24 km (4:18 / km) +2m 4:17 / km
ahr:153 max:175 shoes: Adidas Adizero Adios Boost (3)

Another damp night at the track. Out front on my own tonight for 6 x 1km (90s):

3:11, 11, 10, 11, 13, 09

Speed returning quickly now and running feeling much easier. Already feel I'm running 10-15s/km faster than 3-4 weeks ago.

Running warm up/down 19:06 4.11 km (4:39 / km)
ahr:131 max:146 shoes: Adidas Adizero Adios Boost (3)

Monday Jun 27 #

7 AM

Running 19:04 4.32 km (4:25 / km) +19m 4:19 / km
ahr:135 max:149 shoes: Skechers Go Run 4

Running 3:08 0.63 km (5:00 / km) +6m 4:47 / km
ahr:114 max:133 shoes: Skechers Go Run 4

12 PM

Running 32:49 6.94 km (4:44 / km) +8m 4:42 / km
ahr:133 max:167 slept:9.5 weight:67.2kg shoes: Nike Flyknit Lunar 2

Lunch time jog to the embankment with a few sprints. Feeling pretty decent.
5 PM

Running 30:45 5.7 km (5:24 / km) +43m 5:12 / km
ahr:128 max:156 shoes: Skechers Go Run 4

Jog home with a stop off for a few hill sprints.

Running 1:24 0.34 km (4:06 / km)
ahr:126 max:143 shoes: Skechers Go Run 4

Sunday Jun 26 #

5 AM

Running warm up/down 18:59 1.83 km (10:22 / km) +24m 9:44 / km
ahr:111 max:147 shoes: VJ Bold

Orienteering race 1:09:22 *** 14.19 km (4:53 / km) +440m 4:14 / km
ahr:159 max:171 spiked:23/24c shoes: VJ Bold

Harvester Trophy - Cleeve Hill - Last Leg

After FVO's DSQ looked like I would be going out 2nd hunting down Ben Stevens for first. However, Francesco did a great job on 6th leg setting me off with a lead, which I was pretty confident of holding. Had a pretty decent run losing only 30s or so on 11 but otherwise only the off hesitation. Running felt reasonable but missing a gear; I'll put that down to running a 5:30am. Nice area which I really enjoyed.

Running warm up/down 9:30 1.38 km (6:53 / km) +20m 6:25 / km
ahr:117 max:129 shoes: VJ Bold

Saturday Jun 25 #

12 PM

Running long 1:30:55 20.19 km (4:30 / km) +156m 4:20 / km
ahr:134 max:152 shoes: Skechers Go Run 4

Friday Jun 24 #

7 AM

Running 22:28 [2] 4.96 km (4:32 / km) +24m 4:25 / km
shoes: Skechers Go Run 4

5 PM

Running 1:46 [2] 0.3 km (5:58 / km)
shoes: Skechers Go Run 4

Running 20:16 [2] 4.48 km (4:31 / km) +19m 4:26 / km
shoes: Skechers Go Run 4

Thursday Jun 23 #

6 PM

Running hills 1:16:55 15.22 km (5:03 / km) +400m 4:28 / km
ahr:131 max:152 shoes: Nike Fusion Trail

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