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Training Log Archive: Rich

In the 7 days ending Feb 19, 2017:

activity # timemileskm+m
  Running10 7:31:31 61.01(7:24) 98.18(4:36) 741
  Orienteering1 28:56 3.42(8:28) 5.5(5:16) 15019 /20c95%
  Strength and Conditioning1 20:00
  Total11 8:20:27 64.43 103.68 89119 /20c95%
  [1-5]11 8:15:40

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MoTuWeThFrSaSu

Sunday Feb 19, 2017 #

7 PM

Running 1:04:24 intensity: (4:52 @1) + (12:53 @2) + (38:02 @3) + (8:37 @4) 14.86 km (4:20 / km) +148m 4:08 / km
ahr:149 max:198 shoes: Adidas Adizero Adios Boost (4)

Saturday Feb 18, 2017 #

8 AM

Running 1:53:16 [3] 24.26 km (4:40 / km) +244m 4:27 / km
ahr:161 max:200 shoes: Inov8 X Talon 212 (5)

Long early run out through Cauldwell, Thieves and Harlow Woods to rainworth and back through Strawberry Hill (looking forward to the event here in a couple of month - not been used for ~20 years and parts are looking really nice) and up the Maun trail.

Friday Feb 17, 2017 #

7 AM

Running 25:48 intensity: (35 @0) + (4:02 @1) + (7:21 @2) + (10:40 @3) + (1:43 @4) + (1:27 @5) 5.1 km (5:04 / km) +32m 4:54 / km
ahr:142 max:185 shoes: Skechers Gomeb Speed 3

ITW
5 PM

Running 37:37 intensity: (26 @0) + (1:12 @1) + (2:59 @2) + (31:20 @3) + (1:40 @4) 8.79 km (4:17 / km) +162m 3:55 / km
ahr:146 max:158 shoes: Skechers Gomeb Speed 3

Thursday Feb 16, 2017 #

7 AM

Running 31:45 intensity: (1:35 @1) + (16:53 @2) + (13:17 @3) 6.95 km (4:34 / km) +20m 4:30 / km
ahr:138 max:146 shoes: Skechers Gomeb Speed 3

12 PM

Strength and Conditioning 20:00 [1]

6 PM

Running warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: VJ Bold

Orienteering tempo 28:56 [4] *** 5.5 km (5:16 / km) +150m 4:38 / km
spiked:19/20c shoes: VJ Bold

SYO Night race at Redmire

Nice little event. Never really got out of third gear but my navigation was pretty solid. Errors were small where just slightly off line and bouncing into controls from adjacent features but in control knowing which side of the control I was going to be. Bearings were good and particularly happy with my bearing to 16. NOC 1 to 3 tonight.

Running warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: VJ Bold

Wednesday Feb 15, 2017 #

Note
(rest day)

Tuesday Feb 14, 2017 #

7 AM

Running 25:39 intensity: (1:05 @0) + (3:07 @1) + (6:42 @2) + (14:45 @3) 5.35 km (4:48 / km) +42m 4:37 / km
ahr:136 max:153 shoes: Adidas Adizero Adios Boost (4)

ITW. Cold, crisp morning at sunrise.
6 PM

Running warm up/down 27:00 [3] 6.3 km (4:17 / km)
shoes: Adidas Adizero Adios Boost (4)

Running intervals 31:00 [4] 8.0 km (3:53 / km)
shoes: Adidas Adizero Adios Boost (4)

4 x 1 mile with 400m jogs. 5:13,20,23,24. Starting to feel better running again. Endurance unsurprisingly not there yet. Calves feeling pretty sore by the end, they need to get used to impact again.

Running warm up/down 12:30 [2] 2.8 km (4:28 / km)
shoes: Adidas Adizero Adios Boost (4)

Monday Feb 13, 2017 #

7 AM

Running 24:00 intensity: (42 @0) + (52 @1) + (12:45 @2) + (8:48 @3) + (53 @4) 5.09 km (4:43 / km) +28m 4:35 / km
ahr:137 max:157 shoes: Skechers Gomeb Speed 3

ITW
5 PM

Running 32:32 intensity: (1:59 @0) + (3:36 @1) + (6:18 @2) + (20:39 @3) 6.68 km (4:52 / km) +65m 4:38 / km
ahr:136 max:151 shoes: Skechers Gomeb Speed 3

To Grace's swimming Lesson via the supermarket to get Valentines card which I had nearly forgotten about until I spotted a bloke carrying flowers. Crisis averted.

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