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Training Log: Rich

In the last 7 days:

activity # timemileskm+m
  Running9 6:06:49 47.27(7:46) 76.08(4:49) 421
  Orienteering1 52:47 7.68(6:52) 12.36(4:16) 16930 /30c100%
  Strength and Conditioning1 35:00
  Total10 7:34:36 54.95 88.44 59030 /30c100%
  [1-5]10 7:34:35
averages - sleep:8.1 weight:66.8kg
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2:22
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SuMoTuWeThFrSa

Thursday Jul 21 #

7 AM

Running 21:07 4.45 km (4:45 / km) +19m 4:39 / km
ahr:130 max:146 slept:7.0 weight:67.1kg shoes: Adidas Adizero Adios Boost (3)

ITW

Running 2:54 [2] 0.55 km (5:19 / km) +3m 5:10 / km
shoes: Adidas Adizero Adios Boost (3)

Wednesday Jul 20 #

7 AM

Running 22:28 4.45 km (5:03 / km) +20m 4:56 / km
ahr:141 max:184 slept:7.75 weight:66.6kg shoes: Skechers Go Run 4

ITW - sore ITBs, particularly, rear part of R side.

Running 2:55 0.46 km (6:20 / km) +3m 6:08 / km
ahr:124 max:131 shoes: Skechers Go Run 4

12 PM

Running 29:59 6.32 km (4:45 / km) +9m 4:43 / km
ahr:136 max:167 shoes: Skechers Go Run 4

Lunch time jog to the embankment for a stretch.
5 PM

Running 1:22 0.29 km (4:41 / km)
ahr:131 max:145 shoes: Skechers Go Run 4

Running 22:58 4.59 km (5:00 / km) +38m 4:48 / km
ahr:130 max:146 shoes: Skechers Go Run 4

HFW - tired and hungry.

Tuesday Jul 19 #

7 AM

Running 21:33 4.48 km (4:49 / km) +20m 4:42 / km
ahr:139 max:149 shoes: Adidas Adizero Adios Boost (3)

Running 2:58 0.53 km (5:34 / km) +3m 5:25 / km
ahr:121 max:132 shoes: Adidas Adizero Adios Boost (3)

5 PM

Running warm up/down 1:31 0.29 km (5:13 / km)
ahr:139 max:146 shoes: Adidas Adizero Adios Boost (3)

Running warm up/down 19:58 4.14 km (4:49 / km) +24m 4:41 / km
ahr:128 max:144 shoes: Adidas Adizero Adios Boost (3)

Running intervals 35:03 7.33 km (4:47 / km) +1m 4:47 / km
ahr:147 max:173 shoes: Adidas Adizero Adios Boost (3)

A toasty track session

5 x 1km (90s), 400m (1min) @ 10km

Time ~3:22 and ~75s respectively. Slower than I would expect, probably the heat.

Running warm up/down 19:05 4.03 km (4:44 / km) +1m 4:44 / km
ahr:139 max:146 shoes: Adidas Adizero Adios Boost (3)

Jog home, forgot to start my watch.

Monday Jul 18 #

6 AM

Running 47:13 9.48 km (4:59 / km) +69m 4:48 / km
ahr:133 max:177 shoes: Skechers Go Run 4

1 PM

Strength and Conditioning 35:00 [1]

5 PM

Running 1:00:39 13.45 km (4:30 / km) +74m 4:23 / km
ahr:140 max:157 shoes: Skechers Go Run 4

Cruising along Brierly and Teversal trails taking in the evening sun. Loving the heat.

Sunday Jul 17 #

10 AM

Running warm up/down 24:47 5.29 km (4:41 / km) +86m 4:20 / km
ahr:138 max:150 shoes: Adidas Adizero Adios Boost (3)

Orienteering race 52:47 ** 12.36 km (4:16 / km) +169m 4:00 / km
ahr:164 max:183 spiked:30/30c slept:9.5 weight:66.6kg shoes: Adidas Adizero Adios Boost (3)

Nottingham City Race

Suboptimal route to 4. Should have gone with my original instinct. Otherwise fairly clean. Felt pretty tired, especially the last 20mins and even reduced to a walk up the steps from the tunnel to 23. Comfortable 10min win.

Running warm up/down 3:41 0.7 km (5:15 / km) +2m 5:11 / km
ahr:113 max:139 shoes: Adidas Adizero Adios Boost (3)

Running warm up/down 26:38 5.23 km (5:05 / km) +49m 4:52 / km
ahr:152 max:169 shoes: Adidas Adizero Adios Boost (3)

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