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Training Log: Urban

In the last 7 days:

activity # timemileskm+m
  Running6 3:30:34 24.54(8:35) 39.5(5:20) 791
  Urban Orienteering1 28:36 3.18(8:59) 5.12(5:35) 136
  Total6 3:59:10 27.73(8:38) 44.62(5:22) 928
averages - sleep:8.4 rhr:37 weight:54.3kg
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Friday Jan 18 #

Note
rhr:38 slept:7.8 weight:54.1kg

10 AM

Running (Standard Friday) 32:29 intensity: (6:47 @1) + (18:46 @2) + (6:56 @3) 6.05 km (5:22 / km) +148m 4:47 / km
ahr:107 max:123 shoes: Wave Mujin 2 Black/Red

Beverley Clump. V. cold but without the biting wind. More legs today but being cautious with hamstrings.

Thursday Jan 17 #

Note
rhr:37 slept:8.7 weight:54.2kg

10 AM

Running long (Trail / Road mix) 55:50 intensity: (4:54 @1) + (32:24 @2) + (18:32 @3) 10.15 km (5:30 / km) +246m 4:54 / km
ahr:110 max:124 shoes: Wave Rider 18 Black/Green

Left my legs at home today! Biting cold wind but bright and sunny. Mostly hard going underfoot after overnight frost except climb off Beverley Road which thawed to a slight greasy consistency in the sunshine!
L. hamstring noticed now and again, maybe knock any speed on the head for a while until it clears.

Wednesday Jan 16 #

Note
rhr:39 slept:8.7 weight:54.4kg

10 AM

Running (Road) 31:18 intensity: (4:07 @1) + (26:43 @2) + (28 @3) 6.28 km (4:59 / km) +42m 4:50 / km
ahr:106 max:117 shoes: Wave Ultima 8 Black/Green

Ellerker Road Loop clockwise
Dodged the rain :)
Aware of L. hamstring - going to have to be careful with that!

Tuesday Jan 15 #

Note
rhr:38 slept:8.8 weight:54.7kg

11 AM

Running tempo (Tempo Tuesday) 34:49 intensity: (23 @1) + (1:25 @2) + (13:48 @3) + (19:13 @4) 7.14 km (4:52 / km) +184m 4:19 / km
ahr:123 max:133 shoes: Wave Kien 2 - pair B

The return of Tempo Tuesday!
Good pace out to the turn but lost 9 seconds on the return - after a 17:50 split was hoping to go under 34:30 - looking at the sub splits looks like the initial return split is a bit down :( ....still lacking that sustained speed endurance.
In other news Wave Kien 2's promotes to Tempo Work! :)
Needing to be cautious still - the usual L.achilies + L.QT and (from Sunday warm down) L.hamstring - icing continues!

Monday Jan 14 #

Note
rhr:32 slept:8.2 weight:54.4kg

10 AM

Running (Trail) 34:26 intensity: (3:15 @1) + (22:25 @2) + (8:41 @3) + (5 @4) 5.99 km (5:45 / km) +138m 5:10 / km
ahr:109 max:127 shoes: Wave Mujin Lime Green

Little Wold 1+1/2 Loops
Fresh sort of a morning, almost felt like there should have been a frost underfoot.... that would have been nice, especially coupled with a bit of sun.... sadly neither :(

Sunday Jan 13 #

Note
rhr:37 slept:7.9 weight:54.2kg

11 AM

Running warm up/down (Warm Up) 11:00 intensity: (5:01 @1) + (3:40 @2) + (2:14 @3) + (5 @4) 2.01 km (5:28 / km) +17m 5:15 / km
ahr:102 max:126 shoes: Wave Rider 18 Neon Green

Warm Up

Urban Orienteering race 28:36 intensity: (22 @1) + (21 @2) + (7:20 @3) + (20:03 @4) + (30 @5) 5.12 km (5:35 / km) +136m 4:56 / km
ahr:126 max:139 shoes: Wave Rider 18 Neon Green

NATO Lower Ouseburn Urban - great to see excellent use being made of such a small area - A5 size area at 1:5,000
Made a bit of a mess of Start-#1 and generally not really right on top of the map / navigation in general.
Probably lost about 1 minute to #1 - wanted to go S. and SW. but hadn't spotted OOB road needed crossing so had to re-evaluate route :( ....ran alternative route coming W. out of start on map run warm down which was 45 seconds quicker - but that was at warm down pace not race pace! :(
To be fair (to myself!) the rest of the run went "ok", not great, just "ok" apart from faffing out of #16 to the Finish - a cruel uphill slog-a-thon!
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RouteGadget

Running warm up/down (Map Run Warm Down) 10:42 intensity: (23 @1) + (3:03 @2) + (7:16 @3) 1.88 km (5:42 / km) +18m 5:26 / km
ahr:114 max:122 shoes: Wave Rider 18 Neon Green

Map Run Warm Down - particularly interested in Start-#1 - about 45 seconds quicker going West out of start - far less faffing than my "Race" Route - going South out of start then doing some major route faffing!!

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