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Training Log: wooders

In the last 7 days:

activity # timemileskm+m
  running8 6:56:00 48.25(8:37) 77.66(5:21) 1304
  Orienteering1 1:30:00 8.09(11:07) 13.02(6:55) 217
  Swimming 1 20:00 0.62(32:11) 1.0(20:00)
  Drills1 16:32 0.63(26:24) 1.01(16:24)
  Total10 9:02:32 57.59(9:25) 92.69(5:51) 1521
«
2:29
0:00
WeThFrSaSuMoTu

Tuesday Jan 22 #

7 AM

running 16:30 [3] 3.03 km (5:27 / km)
shoes: Nike Winflo

wu

Drills 16:32 [1] 1.01 km (16:24 / km)
shoes: Nike Winflo

running intervals 35:40 [4] 7.02 km (5:05 / km)
shoes: Nike Winflo

3 x (5x400m) [1min] + extra 1 minute between sets of 5.

Pre-breakfast to avoid the heat. Barriers out in Lanes 1+2 so running a bit wide in places then moving back in.
Plan was to increase the pace each set starting from 78 seconds. Couldn't run even splits to save my life to begin with, probably as 78 was a bit too slow. Settled down for the next two sets. Effort increased even if the pace didn't on the last set.

79, 75, 77, 75, 78
73, 74, 74, 74, 74
74, 75, 73, 74, 72

running 16:59 [3] 3.02 km (5:37 / km) +8m 5:33 / km
shoes: Nike Winflo

WD

Monday Jan 21 #

5 PM

running 31:09 [3] 6.03 km (5:10 / km) +21m 5:04 / km

Park with dog

Sunday Jan 20 #

Swimming 20:00 [1] 1.0 km (20:00 / km)

9 AM

running 1:58:15 [3] 17.01 km (6:57 / km) +1126m 5:13 / km

Mount Donna Buang with Patrick, steep af
3 PM

running 11:02 [3] 2.01 km (5:29 / km)

Saturday Jan 19 #

12 PM

Orienteering 1:30:00 [3] 13.02 km (6:55 / km) +217m 6:23 / km
shoes: vj bold

Borhoney Ghurk with Aston

Friday Jan 18 #

11 AM

running 1:04:44 [3] 13.13 km (4:56 / km) +90m 4:46 / km

Thursday Jan 17 #

3 PM

running 10:27 [3] 2.1 km (4:58 / km) +14m 4:48 / km
shoes: Nike Winflo

wu

running 9:48 [3] 2.02 km (4:52 / km)
shoes: Nike Winflo

wd

running 35:00 [4] 9.1 km (3:51 / km)
shoes: Nike Winflo

Comfortable progression on the treadmill as it was hot out and couldn't wait for the evening.
4:10 min/km down to 3:45 dropping 5s every 5 minutes. Then a burn up on the last 5.

Wednesday Jan 16 #

7 AM

running 31:21 [3] 6.08 km (5:10 / km) +22m 5:04 / km
shoes: Nike Winflo

easy morning
6 PM

running 35:05 [3] 7.1 km (4:56 / km) +23m 4:52 / km
shoes: Nike Winflo

With dog who was tired so took it slow

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