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Training Log Archive: Skunkie

In the 7 days ending Mar 5, 2017:

activity	#	time	miles		km		+m
Running	11	6:48:36	51.75	(7:54)	83.28	(4:54)	1417
Strength and Conditioning	2	2:00:00
Orienteering	2	1:19:46	9.75	(8:11)	15.7	(5:05)	233
Cycling	1	30:00
Drills	2	10:42	0.81	(13:17)	1.3	(8:15)	2
Total	11	10:49:04	62.31		100.27		1652

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Sunday Mar 5, 2017 #

11 AM

Running warm up/down 14:11 [2] 2.91 km (4:52 / km) +19m 4:43 / km
ahr:155 max:178

Orienteering 56:16 [4] 9.8 km (5:45 / km) +210m 5:11 / km
ahr:168 max:191

Running warm up/down 19:47 [2] 3.33 km (5:57 / km) +45m 5:34 / km
ahr:137 max:175

Saturday Mar 4, 2017 #

3 PM

Running warm up/down 16:51 [2] 3.64 km (4:38 / km) +12m 4:33 / km
ahr:111 max:122 shoes: Nike elite zoom 8

Drills 5:16 [2] 0.67 km (7:52 / km)
ahr:114 max:122 shoes: Nike elite zoom 8

Running 49:43 [4] 10.03 km (4:57 / km) +2m 4:57 / km
ahr:126 max:159 shoes: Nike elite zoom 8

3x(2x600m [1:40], 3x300m [1:20]) [6/7 mins]
At Meadowbank with Trim, Ali and Alex. Grim session but got it done. Never been great at short reps and speed stuff but hung on okay.
Times: 1:45, 1:45, 47, 47, 48, 1:46, 1:47, 48, 48, 47, 1:46, 1:47, 49, 50, 51.

Running 19:14 [2] 3.41 km (5:38 / km) +64m 5:09 / km
ahr:144 max:162 shoes: Nike elite zoom 8

Friday Mar 3, 2017 #

5 PM

Running 7:10 [3] 1.49 km (4:49 / km) +13m 4:37 / km
ahr:115 max:125 shoes: Nike elite zoom 8

Cycling 30:00 [1]

SCS - Spin, Core, Sauna

Thursday Mar 2, 2017 #

6 AM

Running 6:24 [3] 1.51 km (4:13 / km) +13m 4:03 / km
ahr:140 max:149 shoes: Nike elite zoom 8

To the gym

Strength and Conditioning 1:00:00 [1]
shoes: Nike elite zoom 8

Gettin swoll

8 AM

Running 7:34 [3] 1.44 km (5:15 / km) +50m 4:28 / km
ahr:127 max:135 shoes: Nike elite zoom 8

Feeling deaaaaaad

6 PM

Running 23:00 [3] 4.74 km (4:51 / km) +82m 4:28 / km
ahr:115 max:130 shoes: Nike elite zoom 8

Easy the Gracemount

Orienteering 23:30 [4] 5.9 km (3:59 / km) +23m 3:54 / km
ahr:152 max:180 shoes: Nike elite zoom 8

FWTN - Gracemount
Moving well but took a few not optimal routes and stopping to much to try and read the small map. Great fun though

Running 9:22 [3] 1.58 km (5:55 / km)
ahr:137 max:149 shoes: Nike elite zoom 8

5 uphill sprints with Trim to stretch out the legs.

Running 23:19 [3] 4.66 km (5:00 / km) +34m 4:50 / km
ahr:138 max:153 shoes: Nike elite zoom 8

Home, cold

Wednesday Mar 1, 2017 #

2 PM

Running 1:26:30 [3] 18.24 km (4:45 / km) +377m 4:18 / km
ahr:149 max:163 shoes: Saucony peregrine 6

Easy with Trim and Willy, nice day and a nice run.

Tuesday Feb 28, 2017 #

8 AM

Running 27:27 [3] 6.06 km (4:32 / km) +44m 4:22 / km
ahr:150 max:164 shoes: Nike elite zoom 8

Easy pre breakfast, slept through my alarm for drills.

5 PM

Running warm up/down 13:43 [2] 3.07 km (4:28 / km) +29m 4:16 / km
ahr:140 max:167 shoes: Walsh PB Elite Racer

To DVC then to the crags

Drills 5:26 [2] 0.63 km (8:39 / km) +2m 8:31 / km
ahr:129 max:145 shoes: Walsh PB Elite Racer

Running 36:02 [4] 6.39 km (5:38 / km) +509m 4:02 / km
ahr:154 max:191 shoes: Walsh PB Elite Racer

6 x 3 min hills [3 min run back down], legs felt dead but just pushed on.
Leading without a head torch was a bit sketch but wasn't to bad. Recoveries were a bit grim because it takes like 2:45 to run down (at a reasonable pace). Good session in the bag but legs were to dead to get the really HR high.

Running warm up/down 10:39 [2] 1.91 km (5:34 / km) +58m 4:50 / km
ahr:164 max:177 shoes: Walsh PB Elite Racer

Hooooooome

Monday Feb 27, 2017 #

4 PM

Running 29:33 [3] 7.34 km (4:02 / km) +51m 3:54 / km
ahr:132 max:149 shoes: Nike elite zoom 8

Easy pre gym with Willy

Strength and Conditioning 1:00:00 [1]
shoes: Nike elite zoom 8

Gains

6 PM

Running 8:07 [3] 1.51 km (5:22 / km) +17m 5:05 / km
ahr:127 max:139 shoes: Nike elite zoom 8

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