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Training Log Archive: loobey

In the 7 days ending Dec 8, 2019:

activity # timemileskm+m
  Running4 2:34:43 19.85(7:48) 31.95(4:51) 267
  Strength & Conditioning2 1:15:00
  Orienteering1 38:12 3.78(10:07) 6.08(6:17) 234
  Cycling1 25:26 5.04(5:03) 8.1(3:08) 91
  Total7 4:53:21 28.66 46.13 591
  [1-5]7 4:50:17

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MoTuWeThFrSaSu

Sunday Dec 8, 2019 #

11 AM

Running (Warm Up) 7:55 intensity: (1 @0) + (11 @1) + (3:26 @2) + (4:17 @3) 1.07 km (7:23 / km)
ahr:136 max:151 shoes: VJ Bolds - Pink

Orienteering race 38:12 intensity: (21 @1) + (3:09 @2) + (13:57 @3) + (19:32 @4) + (1:13 @5) 6.08 km (6:17 / km) +234m 5:16 / km
ahr:161 max:180 shoes: VJ Bolds - Pink

SE Middle Champs - Epping Forest

Terrain was rapid but somehow also a bit low vis and vague. Physically struggling up the hills after yesterday. Got absolutely swallowed up by a marsh on the way to 2 and thought I was never going to get out. Spent most of the time running well to the control circle only to then spend ages trying to find the feature.

Running (Warm Down) 8:51 intensity: (8 @1) + (1:12 @2) + (7:31 @3) 1.73 km (5:07 / km) +10m 4:59 / km
ahr:140 max:152 shoes: Mizuno Wave Inspire 14

Saturday Dec 7, 2019 #

8 AM

Running (Warm Up) 12:25 intensity: (14 @0) + (15 @1) + (30 @2) + (11:26 @3) 2.48 km (5:01 / km)
ahr:145 max:153 shoes: Mizuno Wave Inspire 14

Running 19:15 intensity: (11 @1) + (8 @2) + (18:40 @3) + (16 @4) 5.0 km (3:51 / km) +4m 3:50 / km
ahr:153 max:166 shoes: Mizuno Wave Inspire 14

Worthing Parkrun

Well....I knew I was unfit, but this was worse than hoped for. To be fair, we arrived to find it had been cancelled so ended up being a very solo time trial.

Running (Warm Down) 8:50 intensity: (9 @1) + (30 @2) + (8:11 @3) 1.55 km (5:42 / km) +5m 5:37 / km
ahr:145 max:152 shoes: Mizuno Wave Inspire 14

Dead.

Friday Dec 6, 2019 #

Note
(rest day)

Thursday Dec 5, 2019 #

2 PM

Running 47:59 intensity: (8 @1) + (1:37 @2) + (29:33 @3) + (11:55 @4) + (4:46 @5) 10.09 km (4:45 / km) +137m 4:27 / km
ahr:159 max:181 shoes: Mizuno Wave Inspire 14

More segment fun and a 2km tempo along the gravel path.

Wednesday Dec 4, 2019 #

11 AM

Cycling 25:26 intensity: (2:44 @0) + (9:50 @1) + (12:25 @2) + (27 @3) 8.1 km (3:08 / km) +91m 2:58 / km
ahr:114 max:146

Failed attempt at cycling. Tyre still bust.
4 PM

Strength & Conditioning 30:00 [1]

Pilates/core

Tuesday Dec 3, 2019 #

3 PM

Running 49:28 intensity: (5 @0) + (15 @1) + (1:02 @2) + (41:53 @3) + (6:05 @4) + (8 @5) 10.04 km (4:56 / km) +112m 4:40 / km
ahr:153 max:176 shoes: Mizuno Wave Inspire 14

Hassocks/New Way Lane loop with some segment hunting to keep things interesting.

Monday Dec 2, 2019 #

Strength & Conditioning 45:00 [1]

Gwen's glute activation
AB&T

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