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Training Log Archive: Alice R

In the 7 days ending Nov 12, 2017:

activity	#	time	miles		km		+m
Running	5	4:22:27	30.64	(8:34)	49.31	(5:19)	718
Strength and Conditioning	2	1:00:00
Orienteering	1	44:38	3.9	(11:26)	6.28	(7:06)	90
Total	7	6:07:05	34.54		55.59		808

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Sunday Nov 12, 2017 #

8 AM

Running 1:01:00 [3] 12.14 km (5:01 / km) +225m 4:36 / km

Steady run bordering on tempo for me with Ellen and Juliet around the hills on the east side of coniston.

12 PM

Note

Another walk in the afternoon. Up wetherlam and then back down the ridge. Beautifully clear but very blustery on the tops.

Saturday Nov 11, 2017 #

8 AM

Running warm up/down 15:09 [2] 3.08 km (4:55 / km) +35m 4:39 / km

Running intervals 27:00 [4] 5.52 km (4:53 / km) +61m 4:38 / km

3 x 7min (3min) around tarn howes
In the lakes with Ellen and Juliet this weekend staying at their cottage in coniston. Amazing weather and views over the lake made this go quite quickly even though I was way off the back on each rep.

Running warm up/down 12:00 [2] 2.12 km (5:40 / km) +19m 5:25 / km

12 PM

Note

Walked up Old Man of coniston and then along to Swirl how this afternoon

Friday Nov 10, 2017 #

4 PM

Strength and Conditioning 40:00 [2]

Shuoc circuits, had planned a run pre-uni but feeling very tired so didn't end up running.

Thursday Nov 9, 2017 #

6 PM

Running 54:42 [3] 10.54 km (5:11 / km) +172m 4:48 / km

Sudds (dental society) running club, road run around crookes and down to endcliffe then home. Couple of efforts up springvale spiral hills on the way.

Wednesday Nov 8, 2017 #

6 PM

Running warm up/down 6:20 [2] 1.17 km (5:25 / km) +38m 4:39 / km

Orienteering 44:38 [3] 6.28 km (7:06 / km) +90m 6:38 / km

Redmires night O event blue
First proper night o of the year, good fun.

Running warm up/down 12:00 [2] 1.83 km (6:33 / km) +57m 5:40 / km

Control collecting

Tuesday Nov 7, 2017 #

6 PM

Running warm up/down 19:21 [2] 3.55 km (5:27 / km)

Running intervals 32:51 [5] 5.87 km (5:36 / km) +40m 5:25 / km

Shuoc intervals
2 sets of 4, 3, 2, 1min (1min) with 3min between sets.
3 x 20s (20s) sprints at the end
First time it's been properly muddy but still enjoyed it :)

Running warm up/down 22:04 [2] 3.49 km (6:19 / km) +71m 5:44 / km

Monday Nov 6, 2017 #

6 PM

Strength and Conditioning 20:00 [2]

Gym with Anna, lots of core, chatting and rolling afterwards.

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