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Training Log: Urban

In the last 7 days:

activity # timemileskm+m
  Running6 3:01:44 18.3(9:56) 29.44(6:10) 953
  Urban Orienteering1 30:05 3.71(8:06) 5.97(5:02) 3
  Total7 3:31:49 22.01(9:37) 35.42(5:59) 957
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Friday May 26 #

1 PM

Running hills (Trail) 36:16 intensity: (6:00 @1) + (12:43 @2) + (15:33 @3) + (2:00 @4) 5.6 km (6:28 / km) +227m 5:23 / km
ahr:113 max:134 shoes: Kanadia TR7 Army Green

Hills - Steep Hill + Devil's Staircase, Woo Dale Farm to Woods then reverse back.
L.Knee pretty sore all day :(

Thursday May 25 #

1 PM

Running (Trail) 25:19 intensity: (5:16 @1) + (17:01 @2) + (3:02 @3) 4.28 km (5:55 / km) +99m 5:18 / km
ahr:107 max:118 shoes: Mizuno Wave Ascend 5

Clockwise Loop - perimeter of Little Wold. Bit tired so "easy" day.

Wednesday May 24 #

6 PM

Urban Orienteering 30:05 intensity: (22 @1) + (9 @2) + (55 @3) + (28:39 @4) 5.97 km (5:02 / km) +3m 5:01 / km
ahr:129 max:136 shoes: Wave Ultima 8 Black/Green

EBOR "World Orienteering Day" event - Clifton Lakeside
A nicely planned middle-distance Urban, good mixture of terrain with some nice Route Choices.
Very warm and sunny, started to flag a bit towards the end.... (lack of) fitness, missing a minor (straighter line) RC towards the end, otherwise, quite promising progress :)

Tuesday May 23 #

2 PM

Running (Trail) 33:39 intensity: (4:14 @1) + (11:48 @2) + (16:56 @3) + (41 @4) 5.85 km (5:45 / km) +173m 5:01 / km
ahr:112 max:127 shoes: Wave Ascend 8 Purple - 3

Weedley Springs (Kissing-Gate onto ORE) and back.

Monday May 22 #

1 PM

Running hills (Trail) 31:11 intensity: (4:16 @1) + (12:27 @2) + (12:35 @3) + (1:53 @4) 4.9 km (6:22 / km) +190m 5:20 / km
ahr:113 max:126 shoes: Wave Ascend 8 Purple - 2

A couple of hills, lets call this run "Twin Peaks"! ;)
Steep Hill & Devil's Staircase, over the top through Mount Airy Farm dropping to Woo Dale Farm Spring then return as out.
Feeling good uphill - i.e. no really knee pain, but a LONG way to go fitness-wise.

Sunday May 21 #

11 AM

Running long (Trail) 32:15 intensity: (6:07 @1) + (18:47 @2) + (4:22 @3) + (2:59 @4) 5.21 km (6:11 / km) +137m 5:28 / km
ahr:110 max:136 shoes: Wave Mujin 2 - Black/Red

L.Knee not especially great o/night :( not very optimistic for a decent "run" - still, like I always say, expect the worse and anything better is a bonus :)
A bit uncomfortable to begin with but the longer into the run the better it seemed to be, all be it at a slow pace - maybe that's the way to go?
Full circuit of Little Wold :)
Continuing the migration of Mujin's to Trail from Urban.

Saturday May 20 #

10 AM

Running hills (Trail) 23:04 intensity: (7:05 @1) + (3:39 @2) + (8:27 @3) + (3:19 @4) + (34 @5) 3.6 km (6:24 / km) +127m 5:27 / km
ahr:116 max:155 shoes: Wave Mujin Lime Green

Integrating Urban Racing Shoes to their natural home (the Trail) now that I've gone with Roadies for Urban Racing.

Hills - new run route (but regular dog-walking route) -
Mount Airy via Cardiac Hill and Devil's Staircase - this would be tough even if I was in the remotely bit fit, as it is a.t.m. it's a bit of a toil!

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