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Training Log Archive: АТ

In the 7 days ending Dec 17, 2017:

activity # timemileskm+mload
  Running5 4:20:37 30.83(8:27) 49.61(5:15) 1255162.0
  XT5 2:45:0056.3
  Stretching/ Rolling7 2:01:00
  S & C3 1:22:0041.0
  Orienteering1 37:10 3.79(9:49) 6.1(6:06) 29333.3
  Total17 11:05:47 34.62 55.71 1548292.6
  [1-5]10 9:04:47
averages - sleep:8

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MoTuWeThFrSaSu

Sunday Dec 17, 2017 #

2 PM

Running long 1:33:04 intensity: (32:49 @1) + (43:59 @2) + (16:16 @3) 17.76 km (5:14 / km) +431m 4:40 / km
ahr:149 max:167 shoes: Inov8 X-Talon 200

Real easy one down and looping round Setmurthy. Drizzly weather but really enjoyed this, body ticking along nicely.
8 PM

Stretching/ Rolling 20:00 [0]

Saturday Dec 16, 2017 #

6 AM

Running 12:01 intensity: (10:05 @1) + (1:56 @2) 2.38 km (5:03 / km) +35m 4:43 / km
ahr:135 max:149 shoes: Salomon S-Lab Sonic

Pre brekky, pre race, pre driving theory shakeout. Snowing :)
12 PM

Running warm up/down 21:45 intensity: (17:07 @1) + (4:30 @2) + (8 @3) 3.4 km (6:23 / km) +34m 6:05 / km
ahr:133 max:161 shoes: Inov8 X-Talon 200

Running race 29:11 intensity: (9 @1) + (7 @2) + (1:21 @3) + (9:52 @4) + (17:42 @5) 7.77 km (3:45 / km) +137m 3:27 / km
ahr:185 max:195 shoes: Inov8 X-Talon 200

Cumbria XC League - Workington - Seniors - 3rd.

Started hard then dropped back pretty quickly on purpose. From there just worked each time we went up the hill and made sure to descend well so had moved up into 3rd starting the last big lap. Put in a big effort up the hills and got a gap to 3rd place, but lack of flat speed showed in final km of flat running and got done at the end. Hills were good, flat speed needs a lot of work.

Anyway good race on the whole and Zac running well also. Good days :)

Running warm up/down 12:28 intensity: (3:07 @1) + (9:21 @2) 2.28 km (5:29 / km) +27m 5:10 / km
ahr:148 max:159 shoes: Inov8 X-Talon 200

10 PM

Stretching/ Rolling 16:00 [0]

Friday Dec 15, 2017 #

5 PM

XT (Spinning) 30:00 [1]
ahr:108 max:120 (rest day) shoes: Salomon S-Lab Sonic

In the gym on spinning machine. With niamh so got through the boredom :)

S & C 22:00 [2]
shoes: Salomon S-Lab Sonic

Core and maintenance stuff.
7 PM

Stretching/ Rolling 16:00 [0]

Thursday Dec 14, 2017 #

7 AM

XT (Swimming) 30:00 [2]
slept:8.0

Woke up feeling a bit rough but it soon cleared. Anyway felt fine and good fun when Steve Heb got in half way through and started chasing me, made for a speedy last 10 lengths :)
5 PM

Running warm up/down 9:02 intensity: (5:01 @1) + (4:01 @2) 1.43 km (6:18 / km) +87m 4:50 / km
ahr:134 max:155 shoes: Inov8 Mudclaw 300

Orienteering tempo 37:10 intensity: (31 @1) + (3:55 @2) + (19:20 @3) + (13:24 @4) ** 6.1 km (6:06 / km) +293m 4:55 / km
ahr:169 max:183 shoes: Inov8 Mudclaw 300

WCOC Night Series - Sale Fell Score - Results

Thought I had them all but didn't see one in the bottom left hand corner of the map. Bit scrappy on the nav in places but compass was good when I actually did it...

Running 23:40 intensity: (4:53 @1) + (7:07 @2) + (2:43 @3) + (5:14 @4) + (3:43 @5) 4.49 km (5:17 / km) +222m 4:14 / km
ahr:162 max:188 shoes: Inov8 Mudclaw 300

Tempo from bench to the top. Bit slower than last time but worked hard which is main thing.

CD.
9 PM

Stretching/ Rolling 15:00 [0]

Wednesday Dec 13, 2017 #

5 PM

XT (Turbo) 45:00 [1]
ahr:118 max:129 shoes: Giro Triple

Spinning on turbo, worked a tad harder than normal which is good. No niggles just an easy week.

S & C 30:00 [2]

Core + maintenance.
9 PM

Stretching/ Rolling 16:00 [0]

Tuesday Dec 12, 2017 #

7 AM

XT (Swimming) 30:00 [2]

Normal stuff, feeling actually good and finished in plenty of time :)
6 PM

Running hills 59:26 intensity: (35:15 @1) + (7:19 @2) + (7:00 @3) + (8:25 @4) + (1:27 @5) 10.1 km (5:53 / km) +281m 5:10 / km
ahr:146 max:187 shoes: Inov8 Mudclaw 300

WU (garmin didn't get satellites for this)

Keswick AC - 8 * 2 min hills [60s].
Just ahead of Zac on most reps and a bit down on Carlos and sometimes battling Steve when he tried. Anyway nice session and good group to get it done in hectic conditions. Snow on top and lots of ice about made it slippery as well, all good fun legs feeling alright.

CD.
9 PM

Stretching/ Rolling 20:00 [0]

Monday Dec 11, 2017 #

5 PM

XT (Turbo) 30:00 [1]
ahr:115 max:128 shoes: Giro Triple

Garage time.

S & C 30:00 [2]

Core + maintenance. All good.

Last week was a bit poor training wise, with a nice mental break at the end of it. Back on it now to finish the year strong; overall very happy with how training is going though.
9 PM

Stretching/ Rolling 18:00 [0]

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