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Training Log Archive: Thompass

In the 7 days ending Nov 3, 2019:

activity # timemileskm+m
  Easy Run4 4:20:36 30.77(8:28) 49.52(5:16) 978
  Strength4 3:21:00
  Orienteering2 1:54:30 12.69(9:01) 20.42(5:36) 115
  Easy XT2 1:20:00
  Total11 10:56:06 43.46 69.94 1093
  [1-5]8 7:35:06

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MoTuWeThFrSaSu

Sunday Nov 3, 2019 #

10 AM

Easy Run 1:33:58 intensity: (4:40 @1) + (21:50 @2) + (52:57 @3) + (14:31 @4) 14.0 km (6:43 / km) +763m 5:16 / km
ahr:154 max:177 shoes: X-Talon 230

Biked out to Hillend with Peds to wait for the run-from-home crew then up into to Pentlands. Bit wet out on the day but very lovely as always. A bit short but ah well not too fussed.

Think I could have done a few things differently this week, i.e. running on Friday for ~40 mins instead of spinning and extra 20 mins today. To be fair it's not beyond me quite yet I could shake out that extra mileage quickly....

Note

W/ ~55 minutes cycling

Easy Run 22:29 intensity: (5:41 @1) + (12:58 @2) + (3:50 @3) 4.68 km (4:48 / km) +41m 4:36 / km
ahr:141 max:158

Saturday Nov 2, 2019 #

1 PM

Easy Run 42:40 intensity: (39 @1) + (2:22 @2) + (8:03 @3) + (31:36 @4) 9.61 km (4:26 / km) +15m 4:24 / km
ahr:166 max:181 shoes: X-Talon 230

2x 90, 4x 45, 4x 30, 4x 15, float rest

Mona fartlek on the Meadows with Peds. Good fun, rain was torrential during the cooldown, decided to go home over another meadows lap. A touch faster than last time, lovely stuff. Feeling good across the board.

Friday Nov 1, 2019 #

4 PM

Easy XT 30:00 [1]

SSS

Limitlessly limited

Not good for the mileage but such is life

Strength 26:00 [0]

Thursday Oct 31, 2019 #

7 AM

Strength 1:15:00 [0]

5 PM

Orienteering 56:13 intensity: (10:17 @1) + (30:53 @2) + (10:30 @3) + (4:33 @4) 11.63 km (4:50 / km) +59m 4:43 / km
ahr:142 max:185 shoes: Asics Gel Kayano 25

Fun round of sprintervals in Astley Ainslie. Three wee map updates needed, no biggie. "easy day" whoops doing alright

Wednesday Oct 30, 2019 #

10 AM

Easy Run 39:39 intensity: (1:17 @1) + (6:59 @2) + (15:42 @3) + (15:41 @4) 8.38 km (4:44 / km) +66m 4:33 / km
ahr:159 max:178 shoes: Asics Gel Kayano 25

6 PM

Orienteering 58:17 intensity: (5:16 @1) + (13:21 @2) + (12:44 @3) + (26:56 @4) 8.79 km (6:38 / km) +56m 6:25 / km
ahr:156 max:184 shoes: VJ Bolds

FVO Night Series Gleneagles

Short warm up so took a bit of time for my quads to get used to the heather. Good nav. Three moments of lost time, first was bad image from attack point and returning to it to try again, second was tying my shoe, third was map contact lost and hitting a feature behind the control. Enjoyable night of O.

Tuesday Oct 29, 2019 #

4 PM

Strength 25:00 [0]

6 PM

Easy Run 12:28 intensity: (3:03 @1) + (9:25 @2) 2.23 km (5:35 / km)
ahr:129 max:151 shoes: X-Talon 230

Easy Run 31:15 intensity: (9:04 @1) + (19:31 @2) + (2:20 @3) + (20 @4) 7.78 km (4:01 / km) +42m 3:55 / km
ahr:135 max:171 shoes: X-Talon 230

KF 3x9 mins [2]
Had a headtorch, only one small muddy bit, paces better than last two weeks, one or two boys near me. Good effort, no noticeable pains, rest yesterday was good. 6x strides after. Content.

Easy Run 18:07 intensity: (2:55 @1) + (13:11 @2) + (2:01 @3) 2.84 km (6:23 / km) +51m 5:51 / km
ahr:139 max:161 shoes: X-Talon 230

Monday Oct 28, 2019 #

1 PM

Strength 1:15:00 [0]

5 PM

Easy XT 50:00 [1]

Nice

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