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Training Log Archive: CharlieRennie

In the 7 days ending Jan 13, 2019:

activity	#	time	miles		km		+m	load
Running	5	4:27:29	33.68	(7:56)	54.21	(4:56)	661	332.9
Cross Training	2	1:30:00						67.5
Orienteering	1	49:38	3.87	(12:49)	6.23	(7:58)	173	49.6
Total	7	6:47:07	37.56		60.44		834	450.0

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Sunday Jan 13, 2019 #

11 AM

Running warm up/down 10:01 [2] 2.01 km (4:59 / km) +11m 4:51 / km
shoes: Nike Zoom Pegasus 35

Running intervals 35:01 [4] 8.13 km (4:18 / km) +16m 4:16 / km
shoes: Nike Zoom Pegasus 35

Track was closed so I did some fartlek on the Workington bike path -

12 * 2’(1’)

Not too sure about the paces but I think the average was about 3:25mpk.
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Running warm up/down 9:54 [2] 1.91 km (5:11 / km) +17m 4:58 / km
shoes: Nike Zoom Pegasus 35

Saturday Jan 12, 2019 #

9 AM

Running long 1:06:36 [3] 13.38 km (4:59 / km) +345m 4:25 / km
shoes: Inov8 Mudclaw 300

Long run round Beacon Hill in Penrith, some lovely climbs and quality singletrack but the first and last 2k were on the verge of a busy road. Had planned to go to the track today but couldn’t get a lift there so I swapped Sunday and Saturday leading to the unconventional Sunday track session but it should be fine.
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Friday Jan 11, 2019 #

Cross Training (Spinning) 30:00 [2]
ahr:145 max:155 (rest day)

Thursday Jan 10, 2019 #

5 PM

Running warm up/down 11:46 [2] 1.77 km (6:39 / km) +34m 6:04 / km
shoes: Nike Zoom Pegasus 35

Running 40:24 [4] 10.01 km (4:02 / km) +41m 3:57 / km
shoes: Nike Zoom Pegasus 35

10km Threshold/Raz with Joe on the Greenway - Had to push a bit too much in the last 1.5km to hold the pace but otherwise it felt pretty comfortable. Definitely need to find a new place for this though as there was lots of dodging dog walkers and turning around which slowed the pace quite a bit.
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C • New place 2

Running warm up/down 16:23 [2] 2.11 km (7:46 / km) +38m 7:07 / km
shoes: Nike Zoom Pegasus 35

Wednesday Jan 9, 2019 #

6 PM

Running warm up/down 5:15 [2] 0.72 km (7:17 / km) +26m 6:11 / km
shoes: Inov8 X-Talon 220

Orienteering 49:38 [3] 6.23 km (7:58 / km) +173m 7:00 / km
shoes: Inov8 X-Talon 220

LOC Night Terrain - Bethecar Moor

Easy round the course with Joe, alternating legs as there was only one map and we couldn’t be bothered waiting around in the cold for another one. Both made our fair share of mistakes but nothing major, legs felt sore after yesterday.
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Running 9:53 [2] 1.58 km (6:15 / km) +16m 5:57 / km
shoes: Inov8 X-Talon 220

Tuesday Jan 8, 2019 #

6 PM

Running warm up/down 6:52 [2] 1.33 km (5:10 / km) +13m 4:55 / km
shoes: Nike Zoom Pegasus 35

Running intervals 40:11 [4] 9.03 km (4:27 / km) +91m 4:14 / km
shoes: Nike Zoom Pegasus 35

Keswick AC - 4 * 7’(4’)

On the old railway path which is an undulating, gravel track so definitely not the fastest and neither was I. This really highlighted my lack of speed endurance so that’s definitely something I need to work on but a pretty good session overall running with quite a few other guys. Also the last rep ran on a bit to about 8 mins.
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Running warm up/down 15:13 [2] 2.23 km (6:49 / km) +13m 6:38 / km
shoes: Nike Zoom Pegasus 35

Monday Jan 7, 2019 #

8 PM

Cross Training (Spinning) 1:00:00 [2]
ahr:107 max:125

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