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Training Log Archive: CharlieRennie

In the 7 days ending Jan 20, 2019:

activity # timemileskm+mload
  Running5 4:15:56 30.02(8:31) 48.32(5:18) 703296.5
  Orienteering2 1:36:53 7.15(13:33) 11.51(8:25) 53084.5
  Cross Training 1 1:00:0045.0
  Stretching/Rolling/Core2 20:00
  Total10 7:12:49 37.18 59.83 1233426.0
  [1-5]8 6:52:49

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MoTuWeThFrSaSu

Sunday Jan 20, 2019 #

11 AM

Running warm up/down 9:46 [2] 2.01 km (4:52 / km) +2m 4:50 / km
shoes: Nike Zoom Pegasus 35

WU

Running tempo 40:00 [4] 10.21 km (3:55 / km) +24m 3:52 / km
shoes: Nike Zoom Pegasus 35

40’ Tempo @ Thirlmere

Started off way too enthusiastically with a 3:45 first km but settled into things from there and ground out a good, solid pace and the splits were pretty consistent.
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Running intervals 6:47 [4] 1.3 km (5:13 / km) +3m 5:10 / km
shoes: Nike Zoom Pegasus 35

5 x ~100m strides
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Running warm up/down 10:27 [2] 2.0 km (5:14 / km) +7m 5:08 / km
shoes: Nike Zoom Pegasus 35

CD
7 PM

Stretching/Rolling/Core 10:00 [0]

Saturday Jan 19, 2019 #

11 AM

Orienteering 47:15 [3] *** 7.23 km (6:32 / km) +334m 5:19 / km
shoes: Inov8 X-Talon 220

NWJS Training at Colonels Drive. Mass start exercises focused on planning and not getting distracted by other runners then a chasing start at the end.
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6 PM

Stretching/Rolling/Core 10:00 [0]

Friday Jan 18, 2019 #

Note
(rest day)

Thursday Jan 17, 2019 #

4 PM

Running 48:04 [2] 7.52 km (6:24 / km) +196m 5:39 / km
shoes: Inov8 Mudclaw 300

Checking control sights for my event at the Jaws of Borrowdale then a quick jog out.
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8 PM

Running 29:20 [1] 3.25 km (9:02 / km) +145m 7:23 / km
shoes: Inov8 Mudclaw 300

Collecting Controls
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Wednesday Jan 16, 2019 #

1 PM

Running warm up/down 16:16 [2] 2.99 km (5:26 / km) +3m 5:25 / km
shoes: Inov8 X-Talon 220

Running race 20:03 [4] 4.83 km (4:09 / km) +101m 3:45 / km
shoes: Inov8 X-Talon 220

Cumbria Schools XC - 13th

Slow pace probably due to lots of mud, hills, twists and turns. Just did what I had to do to qualify, felt a real lack of zip but was gaining time on the hills and technical sections.
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C • Qualify 3

Running warm up/down 5:49 [2] 1.03 km (5:39 / km)
shoes: Inov8 X-Talon 220

6 PM

Orienteering 49:38 [2] 4.28 km (11:36 / km) +196m 9:26 / km
shoes: Inov8 X-Talon 220

LOC Night Terrain - Thwaite Head

Really easy after earlier focusing purely on nav. Fairly horrendous error to #1 and got properly confused by an unmapped fence to #9 then mucked up #10 as well. Rest of it was clean though which I’m pretty happy with as it’s such a technical area.
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Tuesday Jan 15, 2019 #

6 PM

Running warm up/down 6:29 [2] 1.18 km (5:30 / km) +7m 5:20 / km
shoes: Nike Zoom Pegasus 35

Running intervals 40:00 [4] 8.18 km (4:53 / km) +209m 4:20 / km
shoes: Nike Zoom Pegasus 35

Keswick AC -

3 * 10’(5’) Hard Tempos

Kept these nice and controlled, paces weren’t the best due to a monster hill in each rep but on the flatter sections I felt strong and comfortable at 3:35s.
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Running intervals 5:06 [4] 0.91 km (5:36 / km)
shoes: Nike Zoom Pegasus 35

5 * 100m Strides
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Running warm up/down 17:49 [2] 2.91 km (6:07 / km) +6m 6:04 / km
shoes: Nike Zoom Pegasus 35

Monday Jan 14, 2019 #

7 PM

Cross Training (Zwift) 1:00:00 [2]

25.9km, +646m
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