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Training Log Archive: CharlieRennie

In the 7 days ending Dec 23, 2018:

activity	#	time	miles		km		+m	load
Running	6	4:00:42	30.4	(7:55)	48.92	(4:55)	941	257.3
Orienteering	2	1:05:19	6.18	(10:34)	9.95	(6:34)	278	57.5
Total	7	5:06:01	36.58	(8:22)	58.87	(5:12)	1219	314.9

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Sunday Dec 23, 2018 #

10 AM

Running long 1:10:04 [3] 14.16 km (4:57 / km) +367m 4:23 / km

Cruisey 70 round a very slippy Setters on mostly trails with a bit of terrain bashing mixed in. Felt lethargic to begin with but warmed into it and the legs were moving just fine at the end.
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Saturday Dec 22, 2018 #

8 AM

Running warm up/down 12:00 [2] 2.15 km (5:35 / km) +56m 4:56 / km

9 AM

Running tempo 22:09 [4] 5.0 km (4:26 / km) +220m 3:38 / km

Whinlatter Parkrun - 4th

Took this as a tempo effort as I still wasn’t feeling 100%, I felt rough throughout and my chest was really tight but still managed a PB.
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Running warm up/down 4:14 [2] 0.73 km (5:48 / km) +1m 5:46 / km

11 AM

Orienteering 31:04 [2] ** 2.82 km (11:01 / km) +152m 8:41 / km

Gentle plod round Powter How on the long course with no real mistakes but the control boxes took ages to find and a couple where in the wrong place.
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Friday Dec 21, 2018 #

Note
(rest day)

Feeling pretty shite today and I don’t want to get ill again so just rested it out and hopefully I’ll feel better tomorrow.
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Thursday Dec 20, 2018 #

6 PM

Running warm up/down 11:03 [2] 2.08 km (5:19 / km) +30m 4:57 / km

Orienteering 34:15 [3] ** 7.13 km (4:48 / km) +126m 4:25 / km

Taking it steady round the Cockermouth Urban with some pretty poor route choices and could never find the control box but it was a good course from Herbie.
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Running warm up/down 22:35 [2] 3.38 km (6:41 / km) +36m 6:21 / km

Collecting Controls.
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Wednesday Dec 19, 2018 #

6 PM

Running 46:42 [3] 10.69 km (4:22 / km) +201m 4:00 / km

Steady in the mud, wind and rain round Setters, legs feeling great just cruising along at a comfortable pace and enjoying the super fast downhills hitting a 3:38 km at one point.
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Tuesday Dec 18, 2018 #

6 PM

Running warm up/down 13:52 [2] 2.8 km (4:57 / km) +12m 4:51 / km

WU
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Running intervals 25:28 [4] 5.88 km (4:20 / km) +18m 4:16 / km

No Keswick AC and Joe wasn’t at track so went for a grim solo session of: 5 * 1000(200) - aiming for 3.30s

3:29, 3:29, 3:33, 3:35, 3:35

Drop in pace was partly down to a filthy headwind in the last 3 and my inability to pace myself when solo. First two felt very comfortable then had to work a bit harder on the third and really died in the last couple. A little disappointed with the times and probably was a little over ambitious with my current fitness.
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Running warm up/down 12:35 [2] 2.05 km (6:08 / km)

CD + 4 * strides
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Monday Dec 17, 2018 #

Note
(rest day)

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