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Training Log Archive: АТ

In the 7 days ending Nov 18, 2018:

activity # timemileskm+mload
  XT4 4:56:3598.2
  Running4 2:41:16 18.92(8:31) 30.44(5:18) 40775.6
  S & C3 2:20:0035.0
  Stretching/ Rolling6 1:25:00
  Orienteering1 42:26 2.69(15:45) 4.34(9:47) 8717.6
  Drills1 30:007.5
  Total17 12:35:17 21.61 34.78 494233.8
  [1-5]11 10:55:30
averages - sleep:8.3

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MoTuWeThFrSaSu

Sunday Nov 18, 2018 #

10 AM

XT (MTB) 1:49:43 intensity: (1:24:33 @1) + (23:35 @2) + (1:35 @3)
ahr:118 max:160 shoes: Salomon S-Lab Sonic

30.44 km (16.6 kph) +568m.
It is a long walk back from the Pentlands.
9 PM

Stretching/ Rolling 15:00 [0]

Saturday Nov 17, 2018 #

11 AM

XT (Swimming) 45:00 [2]

A nice swim with some harder 100m efforts. Couldn't kick with the bad ankle side.

XT (MTB) 1:21:52 intensity: (59:36 @1) + (20:13 @2) + (2:03 @3)
ahr:121 max:159 shoes: Salomon S-Lab Sonic

27.71 km (20.3 kph) +350m.

Nice ride out. Firstly to the swimming pool for a swim then over to braids via many new places to spectate, top work bois. Then home on the canal. A good ride out, was on my MTB coz thats all I have in Edi so a bit slow going but can also go along all the paths which is nice.
5 PM

S & C 20:00 [1]

Just a little core.
9 PM

Stretching/ Rolling 15:00 [0]

Friday Nov 16, 2018 #

Note
(rest day)

Ankle very sore last night and still sore to walk on today. Will just wait it out with some XT.
10 PM

Stretching/ Rolling 15:00 [0]

Thursday Nov 15, 2018 #

7 AM

S & C 1:00:00 [1]
slept:7.0 shoes: Nike Lunaracer +3 SP16

Gym stuff. Thought I'd be well tired but was fine :)
7 PM

Running 19:33 intensity: (6:54 @0) + (6:53 @1) + (5:46 @2) 2.65 km (7:22 / km) +117m 6:02 / km
ahr:124 max:148 (injured) shoes: Inov8 TrailTalon 275

Ankle 0 - 1 Blackford. Ffs.

Wednesday Nov 14, 2018 #

7 AM

XT (Swimming) 30:00 [1]
slept:9.0

Standard wednesday morning swim with Felix. Was racing (get beaten) by a fast dude at the end. Fun times as per :)
6 PM

Running 27:17 intensity: (3:00 @0) + (12:41 @1) + (11:36 @2) 4.42 km (6:11 / km) +201m 5:02 / km
ahr:133 max:152 shoes: Inov8 X-Talon 200 #2

Orienteering 42:26 intensity: (12 @0) + (15:51 @1) + (24:35 @2) + (1:48 @3) 4.34 km (9:47 / km) +87m 8:54 / km
ahr:140 max:164 shoes: Inov8 X-Talon 200 #2

FVO NightO - Sauchie.

Good bants. Nice forest. Was V scrappy.

Running 16:49 intensity: (3:27 @0) + (11:28 @1) + (1:53 @2) + (1 @3) 2.42 km (6:57 / km) +21m 6:40 / km
ahr:126 max:150 shoes: Inov8 X-Talon 200 #2

11 PM

Stretching/ Rolling 10:00 [0]

Tuesday Nov 13, 2018 #

7 AM

Drills 30:00 [1]
ahr:100 max:142 shoes: Nike Lunaracer +3 SP16

Alistairs drills. A good loosener.
6 PM

Running warm up/down 13:54 intensity: (24 @0) + (12:49 @1) + (41 @2) 2.67 km (5:12 / km) +5m 5:09 / km
ahr:131 max:140 shoes: NB Fuelcell Impulse

Running tempo 33:10 intensity: (5 @0) + (9 @1) + (2:43 @2) + (17:28 @3) + (9:14 @4) + (3:31 @5) 9.01 km (3:41 / km)
ahr:169 max:188 shoes: NB Fuelcell Impulse

9km Progression.

Running intervals 6:00 intensity: (7 @0) + (1:54 @1) + (1:55 @2) + (2:04 @3) 0.79 km (7:33 / km)
ahr:145 max:172 shoes: NB Fuelcell Impulse

5 * 20s Strides [60s]. Felt much better on these this week :)

Running warm up/down 14:22 intensity: (2:55 @1) + (11:27 @2) 2.4 km (5:59 / km)
ahr:140 max:147 shoes: NB Fuelcell Impulse

9 PM

Stretching/ Rolling 15:00 [0]

Monday Nov 12, 2018 #

9 AM

Running 30:11 intensity: (38 @0) + (10:38 @1) + (18:55 @2) 6.08 km (4:58 / km) +62m 4:43 / km
ahr:137 max:149 slept:9.0 shoes: Salomon S-Lab Sonic

Easy 30 on the links. Nice morning, legs feeling good and not too tired :)
5 PM

XT (Spinning) 30:00 [1]
ahr:118 max:148 shoes: Nike Lunaracer +3 SP16

Easy spinning before and after including some max watrage efforts. 1186W.

S & C (Gym) 1:00:00 [1]
shoes: Nike Lunaracer +3 SP16

Onto hip thrusters so kept weight light for the first session.
9 PM

Stretching/ Rolling 15:00 [0]

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