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Training Log Archive: rickyp

In the 1 days ending Sep 22, 2018:

activity	#	time	miles		km		+m				load
Running	3	55:06	5.45	(10:07)	8.77	(6:17)	83				27.5
Orienteering	2	29:36	4.3	(6:53)	6.92	(4:17)	67	35 /	36c	97%	37.0
Total	3	1:24:42	9.75	(8:41)	15.69	(5:24)	150	35 /	36c	97%	64.6

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Saturday Sep 22, 2018 #

Event: NW Sprint champs race 1 / NW Sprint Champs race 2 / Lancaster Urban event

11 AM

Running warm up/down 14:59 [2] 2.34 km (6:24 / km) +20m 6:08 / km
ahr:139 max:176 shoes: Hoka One One Clifton 4 (Red)

Jog to start, WU and drills

Orienteering race 14:49 [4] *** 3.4 km (4:21 / km) +37m 4:08 / km
ahr:175 max:193 spiked:16/16c shoes: Hoka One One Clifton 4 (Red)

SROC sprint event at Lancaster University run 1 - Course 1 3.3km

Routegadget

Good fun little course around the North part of the map. Did a lot better than i did around here than at the JK 2015. Missed one short-cut on 4 and slow exiting 10 but otherwise just not running fast enough.

12 PM

Running warm up/down 14:11 [2] 2.45 km (5:47 / km) +20m 5:34 / km
shoes: Hoka One One Clifton 4 (Red)

Running warm up/down 10:27 [2] 1.33 km (7:51 / km) +15m 7:26 / km
ahr:140 max:163 shoes: Hoka One One Clifton 4 (Red)

Jog to start, WU and drills

1 PM

Orienteering race 14:47 [4] *** 3.52 km (4:12 / km) +30m 4:02 / km
max:190 spiked:19/20c shoes: Hoka One One Clifton 4 (Red)

SROC sprint event at Lancaster University run 2 - Course 1 3.4km

Routegadget

2nd part around the South part of the map with the residential halls. Not as challenging with legs offering little route choice. Only 5-10s mistake right at the end running past some steps that were hidden by a cycle shed.

Running warm up/down 15:29 [2] 2.65 km (5:51 / km) +28m 5:33 / km
ahr:30 max:145 shoes: Hoka One One Clifton 4 (Red)

extended WD with Hollie

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