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Training Log Archive: OJ

In the 7 days ending Dec 25, 2016:

activity # timemileskm+m
  Running7 7:42:07 59.04(7:50) 95.01(4:52) 2441
  Cycling4 1:45:00
  Yoga5 55:00
  Orienteering1 20:00
  Circuits1 15:00
  Total16 10:57:07 59.04 95.01 2441

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MoTuWeThFrSaSu

Sunday Dec 25, 2016 #

11 AM

Running 1:03:35 intensity: (23:35 @2) + (20:00 @3) + (20:00 @4) 14.73 km (4:19 / km) +19m 4:17 / km

Progression up the Ings aiming for 10 mins each at 4.30, 4.15, 4.00, 3.45. Felt good on this and each transition was nice and comfortable, although I didn't pitch it very ambitiously. Windy conditions which made for a bit of a challenge on some sections, and soft and muddy.

Saturday Dec 24, 2016 #

10 AM

Running 23:39 [2] 8.74 km (2:42 / km) +26m 2:40 / km

Orienteering on an old course in York. Taking it easy.

Orienteering 20:00 [2]

7 PM

Yoga 10:00 [1]

Friday Dec 23, 2016 #

8 AM

Running 2:00:39 intensity: (1:00:39 @2) + (1:00:00 @3) 19.81 km (6:06 / km) +1119m 4:45 / km

Win, Lose, Win then Win again. Got in early to avoid bumping into Barbara. As it was the wind was getting up a bit by the top of Lose Hill and was gusting quite strongly on the second climb of Win. Glad to get this in - it was a bit more substantial than I have managed recently and quads are already feeling a little hammered.
4 PM

Yoga 10:00 [1]

Thursday Dec 22, 2016 #

7 AM

Cycling 25:00 [1]

IW, HFW.
12 PM

Running 1:24:26 [2] 16.74 km (5:03 / km) +378m 4:32 / km

Whoops, bit longer than planned lunchtime xmas card delivery run. Made it all the way out to Fulwood but got a bit lost and failed to find the Prestons' house (again). Rush back from there.
6 PM

Yoga 15:00 [1]

Wednesday Dec 21, 2016 #

7 AM

Cycling 25:00 [1]

12 PM

Running 1:06:18 [2] 14.68 km (4:31 / km) +350m 4:02 / km

Lunchtime around Sky's Edge with Matthew. Nice to run with company for a change. Extended at the end to pick up a parcel from the sorting office.
7 PM

Yoga 10:00 [1]

Tuesday Dec 20, 2016 #

7 AM

Cycling 30:00 [1]

7 PM

Running 57:41 intensity: (32:41 @2) + (25:00 @5) 10.99 km (5:15 / km) +388m 4:28 / km

Hunterhouse Road reps. 2.09, 2.11, 2.07, 2.04, 2.03, 2.01. Slow to get going but moving OK by the end, helped along by Cake on the ipod. The sun has gone down and the moon has come up/and long ago somebody left with the cup. Sounds about right.

Circuits 15:00 [1]

Monday Dec 19, 2016 #

7 AM

Cycling 25:00 [1]

12 PM

Running 45:49 [2] 9.31 km (4:55 / km) +161m 4:32 / km

7 PM

Yoga 10:00 [1]

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