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Training Log Archive: Skunkie

In the 7 days ending Apr 23, 2017:

activity	#	time	miles		km		+m
Running	10	6:34:27	54.43	(7:15)	87.6	(4:30)	1346
Orienteering	2	1:41:18	11.11	(9:07)	17.87	(5:40)	549
Drills	1	8:21	0.66	(12:41)	1.06	(7:53)
Total	10	8:24:06	66.19	(7:37)	106.53	(4:44)	1895

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Sunday Apr 23, 2017 #

9 AM

Running 1:29:25 [3] 20.38 km (4:23 / km) +408m 3:59 / km
ahr:146 max:177 shoes: Nike zoom pegasus 32

Having fun in the sun pre brekky. Good fun, didn't feel like i was going hard and didn't feel bonky at all. Up the Cissbury, down to the Turkey farm, up to Chanctonbury, down to farmers monument, back up to Cissbury and home. Great way to end a great week.

Saturday Apr 22, 2017 #

8 AM

Running warm up/down 11:52 [2] 2.5 km (4:45 / km)
ahr:129 max:145 shoes: Nike zoom pegasus 32

Running 15:40 [5] 4.97 km (3:09 / km) +2m 3:09 / km
max:177 shoes: Adizero takumi sen 3

Worthing park run
Started with Ali with a 2:58 min km just incase we felt good but that was not the case. Proceeded to die and got gobbled up by the wind. Was a cross wind as well so the whole way it felt like i was running into the wind. Was a bit of a solo grind after 2km but got it done. If i can run this on dead legs and in bad conditions, sub 15 is looking hopeful ;)

Running warm up/down 5:02 [2] 0.96 km (5:15 / km) +2m 5:12 / km
ahr:149 max:165 shoes: Adizero takumi sen 3

11 AM

Running warm up/down 9:55 [2] 1.48 km (6:43 / km) +28m 6:08 / km
ahr:135 max:155

Orienteering 49:12 [3] 7.2 km (6:50 / km) +225m 5:55 / km
ahr:154 max:171

SEJS - 2 line courses and a normal course all on contour only maps.

Orienteering 20:49 [3] 3.66 km (5:41 / km) +124m 4:52 / km
ahr:160 max:183

Little race thing vs Ali. It was basically just me getting dropped and then i would catch up and then repeat.

2 PM

Running warm up/down 10:36 [2] 1.81 km (5:51 / km) +48m 5:10 / km
ahr:147 max:169

Dying avec Ali

Friday Apr 21, 2017 #

1 PM

Running 37:08 [3] 7.37 km (5:02 / km) +166m 4:32 / km
ahr:133 max:154 shoes: Nike zoom pegasus 32

Took Ali around Cissbury, he loved it. Pretty hot out and he was blessed with a sighting of the ponies. Nearly got our throats ripped out by two huge dogs.

Thursday Apr 20, 2017 #

7 AM

Running 21:30 [3] 5.16 km (4:10 / km)
ahr:125 max:135 shoes: Nike elite zoom 8

In to work, not looking forward to the day ahead.
Didn't have my poj this morning due to time constraints, extremely sad

6 PM

Running warm up/down 9:03 [2] 2.22 km (4:04 / km) +2m 4:03 / km
ahr:108 max:121 shoes: Nike elite zoom 8

Some laps

Drills 8:21 [2] 1.06 km (7:53 / km)
ahr:105 max:128 shoes: Nike elite zoom 8

Running 29:25 [4] 7.65 km (3:51 / km) +2m 3:51 / km
shoes: Adizero takumi sen 3

10 min tempo [4], 2 x 1k [2], 3 x 400m [60,45] was going to do 5 4s but don't want to be tooooo dead for parkrun on sat. Running on my own and a little windy but not that bad.
Lol distance on garmin for tempo is wrong.
3160m, 2:58, 2:58, 69, 69, 70.
Nice. Feeling not that great but times are good.

C • Session 6

Running warm up/down 11:21 [2] 2.59 km (4:23 / km) +3m 4:22 / km
ahr:155 max:185 shoes: Nike elite zoom 8

Ded

Wednesday Apr 19, 2017 #

5 PM

Running 1:05:10 [3] 14.29 km (4:34 / km) +260m 4:11 / km
ahr:150 max:175 shoes: Nike zoom pegasus 32

Easy up to Chanctonbury with wig wam Barry. Nice evening and a very nice run

Tuesday Apr 18, 2017 #

10 AM

Running 49:49 [3] 11.71 km (4:15 / km) +311m 3:45 / km
ahr:145 max:179 shoes: Nike zoom pegasus 32

Just running off how I felt and had some fun. Nice morning and top off at the end.

Monday Apr 17, 2017 #

10 AM

Running 16:26 [3] 2.72 km (6:02 / km) +58m 5:27 / km
ahr:134 max:153

Orienteering 31:17 [3] 7.01 km (4:28 / km) +200m 3:54 / km
ahr:180 max:202

It's bank holiday but EUOC still went to work.

C • Very nice 1

Running 12:05 [3] 1.79 km (6:46 / km) +57m 5:50 / km
ahr:134 max:150

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