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Training Log Archive: OJ

In the 7 days ending May 21:

activity # timemileskm+m
  Running9 7:49:13 58.63(8:00) 94.36(4:58) 1948
  Orienteering1 2:17:35 15.01(9:10) 24.15(5:42) 988
  Cycling3 1:30:00
  Circuits3 30:00
  Yoga2 20:00
  Total17 12:26:48 73.64 118.51 2936

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MoTuWeThFrSaSu

Sunday May 21 #

2 PM

Running 50:22 [2] 9.73 km (5:11 / km) +186m 4:44 / km

Slow and steady home from the fairground.
7 PM

Circuits 10:00 [1]

Saturday May 20 #

6 PM

Orienteering 2:17:35 [4] 24.15 km (5:42 / km) +988m 4:44 / km

Mini mountain marathon in Dovedale. Well that was pure pleasure. A fantastic venue, all previously unexplored territory to me, and a nice challenging course. I set out to get them all whatever the cost and sure enough ended up pretty late in spite of running pretty hard most of the way. Not sure even now what the optimum route is - it is a near-impossible puzzle to solve, particularly in the heat of the race. On reflection my route is probably not too bad. I had a few dithering moments, but other than that I think it was probably impossible in the 2 hours, for me at least.

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)

Friday May 19 #

7 AM

Cycling 30:00 [1]

12 PM

Running 53:43 intensity: (18:43 @2) + (10:00 @3) + (25:00 @5) 13.09 km (4:06 / km) +85m 3:59 / km

Crookes Valley reps. 4x120m then pyramid session of 1, 2, 3, 3, 2, 1:
1.22, 2.41, 4.00, 3.59, 2.40, 1.19
Good on the longer reps but for some reason I am running just as fast on the long reps as on the short ones. No top gear!
7 PM

Yoga 10:00 [1]

Thursday May 18 #

7 AM

Running 42:09 [2] 8.59 km (4:54 / km) +163m 4:29 / km

IW.
4 PM

Running 25:43 [2] 5.44 km (4:44 / km) +117m 4:16 / km

HFW.
7 PM

Circuits 10:00 [1]

Inc. nordics.

Wednesday May 17 #

7 AM

Cycling 30:00 [1]

11 AM

Running 43:16 [3] 9.29 km (4:39 / km) +215m 4:10 / km

Lunchtime in a deluge. Feeling perky in the legs but stiff in my SI. I think it came on after the long run on Sat, possibly a result of the tempo sections towards the end?
7 PM

Yoga 10:00 [1]

Tuesday May 16 #

8 AM

Running 19:04 [2] 3.82 km (5:00 / km) +60m 4:38 / km

Slow IW.
3 PM

Running 2:47:41 [2] 30.87 km (5:26 / km) +659m 4:54 / km

Steady recce of the first and last part of the Big Walk after work with Matthew. Turned out nice and dry for it. Good time on feet sort of run.

Monday May 15 #

7 AM

Cycling 30:00 [1]

12 PM

Running 52:15 intensity: (22:15 @2) + (10:00 @3) + (20:00 @5) 10.54 km (4:57 / km) +463m 4:04 / km

Hero's x2 (5.45, 5.48) then Bates St x2 (1.04, 1.02). Tired legs.
7 PM

Circuits 10:00 [1]

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