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Training Log Archive: Rich

In the 7 days ending Jul 29, 2018:

activity # timemileskm+m
  Running6 5:00:12 33.27(9:01) 53.54(5:36) 467
  Orienteering1 1:05:32 6.28(10:26) 10.11(6:29) 389
  Strength and Conditioning1 28:07 0.12(4:03:17) 0.19(2:31:10)
  Total6 6:33:51 39.66(9:56) 63.83(6:10) 856
  [1-5]6 6:01:52

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MoTuWeThFrSaSu

Sunday Jul 29, 2018 #

11 AM

Running warm up/down 32:03 intensity: (4:55 @0) + (16:00 @1) + (10:36 @2) + (32 @3) 2.75 km (11:40 / km) +241m 8:07 / km
ahr:116 max:145 shoes: Inov8 X Talon 212 (5)

Orienteering race 1:05:32 intensity: (11 @0) + (18 @1) + (3:17 @2) + (21:22 @3) + (40:24 @4) 10.11 km (6:29 / km) +389m 5:26 / km
ahr:155 max:167 shoes: Inov8 X Talon 212 (5)

Lakes 5 Day 1 - Silverhowe

Technically pretty solid. Wasn't too technical but the clag made it a bit more interesting. Couple of small wobbles towards the end with the biggest error at 13 being too far down the hill ~1:40 and probably 2.30mins lost total. Physically it just wasn't happening today - still tired from last Sunday? Weather pretty awful with heavy rain throughout.

Running warm up/down 18:10 intensity: (1 @0) + (17:39 @1) + (30 @2) 2.6 km (7:00 / km) +3m 6:58 / km
ahr:114 max:128 shoes: Inov8 X Talon 212 (5)

Thursday Jul 26, 2018 #

7 PM

Running intervals 46:36 intensity: (1:19 @0) + (19:22 @1) + (6:08 @2) + (2:41 @3) + (17:06 @4) 10.1 km (4:37 / km) +45m 4:31 / km
ahr:135 max:164 shoes: NB Fresh Foam Zante V2

20 x 45/15 Foxdahls with WU and CD.

Wednesday Jul 25, 2018 #

11 AM

Running 1:10:35 intensity: (51 @0) + (1:04:37 @1) + (5:07 @2) 12.94 km (5:27 / km) +67m 5:19 / km
ahr:118 max:131 shoes: Sketchers Go Run Gen.5

Still running very gingerly after Sunday. ITBs and Quads still the main DOMS.
6 PM

Running 10:13 intensity: (27 @0) + (5:15 @1) + (4:31 @2) 1.87 km (5:28 / km) +22m 5:10 / km
ahr:124 max:138 shoes: Sketchers Go Run Gen.5

Strength and Conditioning 28:07 intensity: (21:11 @0) + (6:56 @1) 0.19 km (2:31:10 / km)
ahr:91 max:117 shoes: Sketchers Go Run Gen.5

Running 10:12 intensity: (22 @0) + (9:36 @1) + (14 @2) 1.88 km (5:26 / km) +1m 5:25 / km
ahr:118 max:126 shoes: Sketchers Go Run Gen.5

Tuesday Jul 24, 2018 #

6 PM

Running warm up/down 27:13 intensity: (36 @0) + (6:04 @1) + (20:22 @2) + (11 @3) 5.17 km (5:16 / km) +40m 5:04 / km
ahr:127 max:140 shoes: Adidas Adizero Takumi Sen (#2)

Running intervals 24:16 intensity: (40 @0) + (4:44 @1) + (1:36 @2) + (2:56 @3) + (12:56 @4) + (1:24 @5) 5.16 km (4:42 / km) +1m 4:42 / km
ahr:148 max:172 shoes: Adidas Adizero Takumi Sen (#2)

5 x 1km (90s). Wend better than expected considering my quads and ITBs are shafted.

Running warm up/down 19:33 intensity: (22 @0) + (5:03 @1) + (14:08 @2) 3.84 km (5:05 / km) +5m 5:03 / km
ahr:127 max:138 shoes: Adidas Adizero Takumi Sen (#2)

Monday Jul 23, 2018 #

10 AM

Running 41:21 intensity: (1:04 @0) + (39:15 @1) + (1:02 @2) 7.24 km (5:43 / km) +42m 5:33 / km
ahr:117 max:127 shoes: NB Fresh Foam Zante V2

Major DOMS shuffle

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