Training Log Archive: maryIn the 30 days ending Nov 30, 2018:
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Friday Nov 30, 2018 #
swim 30:55 [3] 1.25 km (24:44 / km)
rhr:61 slept:7.8 (rest day)
cycling (Commute) 45:00 [0]
running 30:54 [3] 1.27 km (24:14 / km)
Thursday Nov 29, 2018 #
running 13:39 [3] 2.61 km (5:14 / km) +30m 4:57 / km
ahr:150 max:168 rhr:60 slept:6.75 shoes: On cloudsurfers
running 13:38 [3] 2.61 km (5:14 / km) +30m 4:56 / km
ahr:150 max:168
running long 1:33:52 [3] 17.6 km (5:20 / km) +267m 4:57 / km
ahr:150 max:166 shoes: On cloudsurfers
Post Spook, two 20km days, ave 7hrs sleep... feeling rubbish, and have a 10km on sunday... if I don't set down a decent time I'm gonna need to remember to refer back to this post! Ah well... two rest/easy days, loads of food and hopefully I'll be feeling ok!
Was a bit of a grim run too tbh... first half just a slog up Abbeydale, Eccy and Ringinglow (not convinced on the climb again) against the wind and sideways rain.... but then dropped down into Porter and lifes natural balance just fell back into place <3
running 1:33:51 [3] 17.6 km (5:20 / km) +320m 4:53 / km
ahr:150 max:165
running 16:33 [3] 2.94 km (5:38 / km) +49m 5:11 / km
ahr:151 max:162
running 16:33 [3] 2.94 km (5:38 / km) +47m 5:13 / km
ahr:150 max:164 shoes: On cloudsurfers
Ankle is a bit swollen and stiff... but I havnt turned it...
Wednesday Nov 28, 2018 #
cycling (commute) 45:00 [0]
running 57:22 [3] 10.08 km (5:41 / km) +155m 5:17 / km
ahr:160 max:183 rhr:59 slept:6.0 shoes: On cloudsurfers
Not sure my climb is right - Glen and Dan logged 350+ each!?
running 57:22 [3] 10.08 km (5:42 / km) +203m 5:10 / km
ahr:160 max:183
Tuesday Nov 27, 2018 #
cycling (commute) 15:00 [0]
running 19:16 [3] 3.43 km (5:37 / km) +43m 5:17 / km
ahr:157 max:180 slept:8.0 shoes: On cloudsurfers
running 19:16 [3] 3.43 km (5:37 / km) +45m 5:16 / km
ahr:157 max:180
running 16:41 [3] 3.39 km (4:55 / km) +12m 4:50 / km
ahr:151 max:177 rhr:65 shoes: On cloudsurfers
running 16:41 [3] 3.39 km (4:55 / km) +15m 4:49 / km
ahr:151 max:177
running intervals 46:15 [4] 9.96 km (4:39 / km)
ahr:162 max:182 shoes: On cloudsurfers
6:32, 6:38, 6:47, 6:44 (rest 2:15-2:30)
Felt ok, little slow - would just like to close that gap to Char, Ellen and Jules a little so track sessions aren't so lonely! Unfortunately I think that's going to come more down to my lack of recovery and physiology as apposed to hammering training... so that's food for thought.
Sprint Orienteering 46:14 [3] 9.95 km (4:39 / km) +10m 4:37 / km
ahr:162 max:186
running 17:10 [3] 3.41 km (5:02 / km) +48m 4:42 / km
ahr:163 max:182
running 17:10 [3] 3.42 km (5:01 / km) +34m 4:47 / km
ahr:163 max:182 shoes: On cloudsurfers
Monday Nov 26, 2018 #
cycling (Commute) 15:00 [0]
running 25:14 [3] 4.91 km (5:08 / km) +129m 4:33 / km
ahr:147 max:163 rhr:62 slept:6.5 shoes: On cloudsurfers
running 25:14 [3] 4.91 km (5:08 / km) +114m 4:36 / km
ahr:147 max:162
S&C 49:16 [2]
ahr:99 max:163
running 49:15 [3]
ahr:99 max:143
swim 30:26 [2] 1.2 km (25:22 / km)
running 30:26 [3] 0.93 km (32:54 / km)
running 25:14 [3] 5.09 km (4:57 / km) +83m 4:35 / km
ahr:144 max:155 shoes: On cloudsurfers
running 25:14 [3] 5.09 km (4:58 / km) +92m 4:33 / km
ahr:145 max:155
Sunday Nov 25, 2018 #
Note
slept:8.0 (rest day)
Saturday Nov 24, 2018 #
running 24:32 [3] 4.53 km (5:25 / km) +93m 4:55 / km
ahr:162 max:179 rhr:58 slept:7.75 shoes: ON cloudventure
orienteering race 17:21 [3] 2.44 km (7:07 / km) +61m 6:19 / km
ahr:150 max:173 shoes: ON cloudventure
orienteering race 19:30 [3] 2.54 km (7:41 / km) +61m 6:51 / km
ahr:154 max:168 shoes: ON cloudventure
orienteering race 21:42 [3] 3.04 km (7:08 / km) +74m 6:22 / km
ahr:144 max:161 shoes: ON cloudventure
Really good fun relay.... despite Eccy woods just being such an average out of 10 area, no results to write home for team Mare Grylls despite leading the first leg spectator (Grace got a bit lost)
running 23:58 [3] 4.14 km (5:47 / km) +66m 5:22 / km
ahr:137 max:162 shoes: ON cloudventure
running 24:31 [3] 4.53 km (5:25 / km) +118m 4:47 / km
ahr:163 max:178
running 17:20 [3] 2.43 km (7:07 / km) +66m 6:16 / km
ahr:150 max:173
Forest Orienteering 19:29 [3] 2.54 km (7:40 / km) +60m 6:51 / km
ahr:154 max:168
orienteering 21:42 [3] 3.04 km (7:08 / km) +69m 6:24 / km
ahr:144 max:159
running 23:57 [3] 4.14 km (5:47 / km) +60m 5:24 / km
ahr:137 max:162
Friday Nov 23, 2018 #
cycling (Commute) 50:00 [0]
Drills 8:00 [1]
running intervals 52:57 [3] 10.22 km (5:11 / km) +45m 5:04 / km
ahr:157 max:178 rhr:59 slept:7.0 shoes: On cloudsurfers
Took him out for 2 x (3/1, 2/1, 1/1, 30s/30s) at the paces 4:30, 4:20, 4:00, 3:50 hes improved a lot but still struggling with mentality in longer intervals (longer ints being 3mins...) bitta work to do..
Feeling alright after spirals though :)
running 52:56 [3] 10.22 km (5:11 / km) +74m 5:00 / km
ahr:157 max:178
Thursday Nov 22, 2018 #
cycling (Commute) 45:00 [0]
Drills 10:00 [1]
running 16:51 [3] 3.07 km (5:29 / km) +112m 4:39 / km
ahr:146 max:158 rhr:60 slept:7.8 shoes: On cloudsurfers
running 16:51 [3] 3.08 km (5:29 / km) +93m 4:45 / km
ahr:146 max:158
running hills (Springvale spirals) 37:19 [4] 7.34 km (5:05 / km) +319m 4:11 / km
ahr:165 max:181 shoes: On cloudsurfers
running 37:22 [3] 7.34 km (5:06 / km) +345m 4:07 / km
ahr:165 max:181
running 24:00 [3] 4.5 km (5:20 / km) +70m 4:57 / km
ahr:146 max:161 shoes: On cloudsurfers
running 23:58 [3] 4.49 km (5:20 / km) +76m 4:55 / km
ahr:146 max:161
Wednesday Nov 21, 2018 #
cycling (commute) 45:00 [0]
running 23:03 [3] 4.33 km (5:19 / km) +44m 5:04 / km
ahr:157 max:172 rhr:61 slept:8.0 shoes: Hoka Clifton 5
Hams so tight... good kind of tight - like they worked on mon S&C, so an attempt to give them a little shake.
running 23:03 [3] 4.33 km (5:19 / km) +55m 5:00 / km
ahr:157 max:172
running 40:10 [3] 7.38 km (5:27 / km) +115m 5:03 / km
ahr:138 max:161 rhr:54 shoes: On cloudsurfers
Dan, Glen and even Dimitri got on with it and we’re great but it was a pretty low key session for us four. Tbh this is probably a good thing... I’ve been cooking Wednesday’s and I’ll probably feel good tomorrow at spirals for having an easier day today... just gotta get my head in that game!
running 40:09 [3] 7.38 km (5:26 / km) +117m 5:02 / km
ahr:138 max:159
Tuesday Nov 20, 2018 #
cycling (commute) 45:00 [0]
running 26:11 [3] 5.01 km (5:13 / km) +85m 4:49 / km
ahr:148 max:167
running 26:11 [3] 5.01 km (5:14 / km) +72m 4:53 / km
ahr:148 max:168 rhr:62 slept:8.0 (sick) shoes: Hoka Clifton 5
running 19:57 [3] 3.73 km (5:21 / km) +21m 5:12 / km
ahr:150 max:172 shoes: On cloudsurfers
running 19:57 [3] 3.73 km (5:21 / km) +23m 5:11 / km
ahr:150 max:171
running intervals 34:53 [4] 7.91 km (4:25 / km)
ahr:157 max:171 shoes: On cloudsurfers
2:13, 1:33
2:23, 1:33
2:24, 1:33
2:24, 1:33
2:26, 1:32
Had planned to stay comfortable, but didn’t have any extra tonight anyway so comfortable was the only option! Didn’t go away feeling knackered like usual though...
running 17:43 [3] 3.41 km (5:12 / km) +38m 4:55 / km
ahr:157 max:171 shoes: On cloudsurfers
On a side note, took a bad landing on my dodgy ankle last thurs and it’s been pretty stiff all weekend and still is tonight so will need to keep an eye on that! No swelling or pain though!
running 34:53 [3] 7.91 km (4:24 / km) +3m 4:24 / km
ahr:157 max:174
running 17:43 [3] 3.41 km (5:12 / km) +47m 4:51 / km
ahr:157 max:171
Monday Nov 19, 2018 #
running 21:23 [3] 4.5 km (4:45 / km) +99m 4:17 / km
ahr:146 max:163 rhr:57 slept:7.8 (sick) shoes: ON cloudflow
running 21:23 [3] 4.5 km (4:45 / km) +102m 4:16 / km
ahr:146 max:162
S&C 31:10 [3]
ahr:97 max:142
Ankle work
3x
10 hip hinges es (20kg)
10 calf raises es
5 Rband pull ups
10 squats (30, 40, 40kg)
15 twist sit ups
15 SL glute bridges
2 x 5 20kg snatched as a finisher
Felt lethargic, dizzy and a bit nauseous, HR a bit higher than normal
running 31:09 [3]
ahr:97 max:142
running 20:38 [3] 4.18 km (4:56 / km) +26m 4:47 / km
ahr:148 max:162 shoes: ON cloudflow
running 20:37 [3] 4.18 km (4:56 / km) +130m 4:16 / km
ahr:148 max:161
running 12:51 [3] 2.49 km (5:10 / km) +53m 4:40 / km
ahr:143 max:160
running 12:51 [3] 2.49 km (5:10 / km) +71m 4:31 / km
ahr:143 max:160 shoes: ON cloudflow
Sunday Nov 18, 2018 #
Note
(sick) (rest day)
Saturday Nov 17, 2018 #
Note
(sick) (rest day)
Friday Nov 16, 2018 #
cycling (Commute) 40:00 [0]
Note
(sick)
At home for the weekend so less time to train anyway
Thursday Nov 15, 2018 #
cycling (Commute) 15:00 [0]
running 15:26 [3] 2.98 km (5:10 / km) +25m 4:58 / km
ahr:152 max:162
running 15:27 [3] 2.98 km (5:11 / km) +20m 5:01 / km
ahr:152 max:163
running 50:49 [3] 10.24 km (4:58 / km) +137m 4:39 / km
ahr:156 max:175
running 50:50 [3] 10.24 km (4:58 / km) +103m 4:44 / km
ahr:156 max:175 rhr:56 slept:8.5 (sick) shoes: Hoka Clifton 5
Wednesday Nov 14, 2018 #
cycling (Commute) 30:00 [0]
Note
(sick)
Tuesday Nov 13, 2018 #
cycling (Commute) 15:00 [0]
running 30:26 [3] 5.57 km (5:28 / km) +49m 5:14 / km
ahr:155 max:172 slept:8.0 shoes: Hoka Clifton 5
running 30:26 [3] 5.57 km (5:28 / km) +55m 5:12 / km
ahr:155 max:172
running 20:52 [3] 3.96 km (5:16 / km) +8m 5:13 / km
ahr:144 max:161 shoes: Hoka Clifton 5
running 20:52 [3] 3.96 km (5:16 / km) +14m 5:11 / km
ahr:144 max:161
running intervals 23:48 [4] 6.14 km (3:53 / km)
ahr:138 max:153 rhr:58 shoes: On Cloud X
4:50, 4:45, 4:46, 4:41, 4:41
Felt a bit slow tonight but I guess that’s to be expected a little on the back of last week! I don’t think I was outrageously slower though tbf... hate static rest... hate the lactic acid! Despite feeling slow didn’t feel like hard work to put this session away so that’s good
running 23:48 [3] 6.14 km (3:53 / km) +29m 3:47 / km
ahr:138 max:152
running 16:58 [3] 3.37 km (5:02 / km) +43m 4:44 / km
ahr:147 max:165
running 16:59 [3] 3.37 km (5:02 / km) +41m 4:45 / km
ahr:147 max:165 shoes: Hoka Clifton 5
Monday Nov 12, 2018 #
cycling (commute) 30:00 [0]
running 38:46 [3] 7.32 km (5:18 / km) +156m 4:47 / km
ahr:150 max:173 rhr:57 slept:8.0 shoes: ON cloudflow
S&C 53:59 [2]
ahr:100 max:142
swim 31:16 [2] 1.2 km (26:03 / km)
running 10:46 [3] 2.02 km (5:20 / km) +46m 4:47 / km
ahr:139 max:148
running 38:46 [3] 7.23 km (5:22 / km) +191m 4:44 / km
ahr:150 max:172
running 53:59 [3]
ahr:100 max:142
running 31:16 [3] 1.05 km (29:47 / km)
running 10:46 [3] 2.02 km (5:21 / km) +41m 4:51 / km
ahr:139 max:148
Sunday Nov 11, 2018 #
running warm up/down 10:02 [3] 2.06 km (4:52 / km)
ahr:133 max:147 shoes: Inov8 arctictalon 275
running warm up/down 18:52 [3] 3.64 km (5:11 / km) +10m 5:07 / km
ahr:159 max:174 shoes: Inov8 arctictalon 275
orienteering race (SYO regional) 56:21 [3] *** 8.87 km (6:21 / km) +150m 5:51 / km
ahr:155 max:183 spiked:11/16c rhr:58 slept:8.0 shoes: Inov8 arctictalon 275
In other news... its been a 100km week - good training, and getting more consistent still! Track, two orienteering sessions and two trail runs, feeling pretty happy with that!
running 10:02 [3] 2.06 km (4:53 / km) +61m 4:15 / km
ahr:133 max:147
running 56:22 [3] 8.87 km (6:21 / km) +109m 5:59 / km
ahr:155 max:183
running 15:14 [3] 2.93 km (5:12 / km) +22m 5:01 / km
ahr:159 max:174
running 3:38 [3] 0.71 km (5:05 / km) +8m 4:50 / km
ahr:136 max:143
Saturday Nov 10, 2018 #
Fell run 1:52:00 [3] 17.6 km (6:22 / km) +710m 5:18 / km
rhr:59 slept:8.5 shoes: Inov8 Roclite
Fell run 43:37 [3] 6.41 km (6:48 / km) +315m 5:28 / km
ahr:147 max:165
Friday Nov 9, 2018 #
cycling (commute) 45:00 [0]
trail run 1:06:55 [3] 11.03 km (6:04 / km) +303m 5:20 / km
ahr:164 max:187 rhr:59 slept:7.0 shoes: Inov8 Roclite
running 1:06:54 [3] 11.03 km (6:04 / km) +314m 5:18 / km
ahr:164 max:186
Thursday Nov 8, 2018 #
cycling 28:00 [0]
running 14:23 [3] 3.01 km (4:47 / km) +24m 4:36 / km
ahr:145 max:164 rhr:69 slept:7.5 shoes: ON cloudflow
running 14:22 [3] 3.01 km (4:46 / km) +26m 4:35 / km
ahr:145 max:163
running 46:31 [3]
ahr:148 max:181
cycling 46:31 [3]
ahr:148 max:181
running 1:06:43 [3]
ahr:86 max:144
Yoga/Pilates (Hatha) 1:06:43 [3]
ahr:86 max:144
Accidentally had a teeny little fart while balancing on one leg and then wobbled and lost balance... hope no one noticed hehe
running 21:06 [3] 4.15 km (5:05 / km) +89m 4:36 / km
ahr:143 max:164
running 21:07 [3] 4.15 km (5:05 / km) +103m 4:32 / km
ahr:145 max:164 shoes: ON cloudflow
Wednesday Nov 7, 2018 #
cycling (commute) 40:00 [0]
running 42:48 [3] 7.39 km (5:47 / km) +268m 4:54 / km
ahr:154 max:173 (sick) shoes: ON cloudventure
running 42:48 [3] 7.39 km (5:47 / km) +306m 4:48 / km
ahr:154 max:173
orienteering race 42:33 [3] *** 4.27 km (9:58 / km) +90m 9:01 / km
ahr:149 max:174 spiked:30/32c rhr:60 slept:8.5 shoes: Icebug spirit6
4th on Pitch Black course, only woman! Lova caught me up pretty quick but then made a mistake mid way so I ended up pipping him by 30s odd! Nav was ok bar one I ran passed. Last loop was horrid though through hip high heather... still really enjoyed it though!
Got super cold waiting for one of our guys after - good thing Lova sorted me out with a penguin (shit tim tam) and a space blanket - note to self - no cold long runs with freshers... finding it so hard to temperature regulate post run atm!
Forest Orienteering 42:32 [3] 4.27 km (9:58 / km) +95m 8:58 / km
ahr:149 max:174
running 37:41 [3] 7.37 km (5:07 / km) +10m 5:05 / km
ahr:125 max:141 shoes: ON cloudventure
running 37:40 [3] 7.37 km (5:07 / km) +11m 5:04 / km
ahr:125 max:141
Tuesday Nov 6, 2018 #
cycling (commute) 15:00 [0]
running 22:11 [3] 4.1 km (5:25 / km) +31m 5:13 / km
ahr:148 max:167
running 22:11 [3] 4.1 km (5:25 / km) +32m 5:12 / km
ahr:147 max:168 slept:8.5 (sick) shoes: Hoka Clifton 5
running warm up/down 15:40 [3] 3.2 km (4:54 / km) +26m 4:42 / km
ahr:147 max:184 rhr:60 shoes: Hoka Clifton 5
running 15:39 [3] 3.2 km (4:54 / km) +29m 4:41 / km
ahr:147 max:182
running intervals 25:43 [4] 6.66 km (3:52 / km)
ahr:147 max:165 (sick) shoes: On Cloud X
Felt terrible all day - had a nap in the shop and was very unmotivated for track so was pleased to run ok and come away feeling a bit better for it.
3km watch time - 11:54, track time about 12:13 I think - was pretty happy with that as Ive not run a fit 3km in about 8years and thats maybe about a min off back then, at the start of winter training feeling reasonably comfortable, so definitely something good to work with!
Legs felt heavy in the 400s after a big monday;
87, 89, 87, 89, 88, 89, 89, 87
Couple seconds slower than last time but I was expecting that and I was much more consistent so I'm happy with it.
running 17:46 [3] 3.47 km (5:07 / km) +34m 4:53 / km
ahr:152 max:163 shoes: Hoka Clifton 5
Sprint Orienteering 25:42 [3] 6.66 km (3:52 / km) +16m 3:49 / km
ahr:147 max:164
running 17:45 [3] 3.47 km (5:07 / km) +45m 4:49 / km
ahr:152 max:163
Monday Nov 5, 2018 #
cycling (Commute) 30:00 [0]
running (Cross training ) 40:00 [4] 6.2 km (6:27 / km)
ahr:141 max:160 rhr:58 slept:8.0 (sick) shoes: Hoka Clifton 5
Pyramid treadmill/8kg KB single arm jerks
1’/20, 2’/18, 3’/16, 4’/14, 4’/14, 3’/16, 2’/18, 1’/20
Paces between 4:15-4:45
Session was very disjointed - started on curve but didn’t have the will power or strength in the legs for the longer intervals so quickly gave up and moved to a dreadmill that didn’t work, then to one that did, then kept forgetting the reps on the KB jerks so pretty sure I did a couple extra of those... worked hard non the less but it’s 40mins of treadmill that life will never give me back
running 40:05 [3] 5.78 km (6:56 / km)
ahr:141 max:162
running 11:34 [3] 2.12 km (5:28 / km) +59m 4:47 / km
ahr:148 max:163
running 11:35 [3] 2.12 km (5:28 / km) +50m 4:53 / km
ahr:148 max:163 shoes: Hoka Clifton 5
S&C 53:10 [3]
ahr:91 max:140
Tenty providing the goods with some top new music sets! Really liked them - champ!
running 53:09 [3]
ahr:91 max:140
swim 20:00 [3] 0.72 km (27:47 / km)
running 11:06 [3] 2.01 km (5:31 / km) +42m 5:00 / km
ahr:141 max:154 shoes: Hoka Clifton 5
running 11:05 [3] 2.01 km (5:31 / km) +36m 5:04 / km
ahr:141 max:154
Sunday Nov 4, 2018 #
cycling (commute) 30:00 [0]
running warm up/down 22:51 [3] 3.94 km (5:48 / km) +15m 5:41 / km
ahr:144 max:163 rhr:58 slept:8.5 shoes: ON cloudflow
orienteering race (Manchester City Race) 43:08 [5] *** 9.06 km (4:46 / km) +45m 4:39 / km
ahr:166 max:190 spiked:26/28c (sick) shoes: ON cloudflow
Pretty happy with my run, not feeling great with the cold today, had been coughing all night but still managed to push most of the way! Got a stitch half way through and just about managed to run it off but did have to slow for that.
Technically I was happy, but I lost time through the first underpass I had to take because I miss read the levels and then got stuck waiting for a stream of cars to be able to cross the road - maybe 30s. One route choice to the last control that I could have chosen better but not a big loss!
Couldn't really get into today's race - too much stopping for cars, and people, including other orienteers who were going slow, saw you coming and still decided to not move aside or faffed about at the control which was a bit shitty! Still had fun though and am happy to be running faster on these!
running warm up/down 16:54 [3] 3.3 km (5:07 / km) +19m 4:59 / km
ahr:175 max:188 shoes: ON cloudflow
Note
Coldy so will still take it easy for a few days then try to get back on with a couple pre breks!
Shin has been ok with the hard/cross train regime this week so will continue that way, and see how it is post track.
running 22:51 [3] 3.93 km (5:48 / km) +24m 5:38 / km
ahr:144 max:163
Sprint Orienteering 43:10 [3] 9.06 km (4:46 / km) +37m 4:40 / km
ahr:166 max:190
running 16:54 [3] 3.16 km (5:20 / km) +22m 5:10 / km
ahr:175 max:188
Saturday Nov 3, 2018 #
running warm up/down 12:23 [3] 2.46 km (5:02 / km) +7m 4:58 / km
ahr:143 max:165 rhr:54 slept:8.5 shoes: On Cloud X
orienteering race 11:43 [5] *** 2.7 km (4:20 / km) +7m 4:17 / km
ahr:169 max:200 spiked:13/13c (sick) shoes: On Cloud X
Really good flow and pace, felt good and orienteered well. Good flow.
Course wasn't too tricky but you had to be really on the ball with staying in contact with the map as there was alot going on if not much route choice.
running warm up/down 6:51 [3] 1.09 km (6:17 / km)
shoes: On Cloud X
orienteering race 15:21 [5] *** 3.3 km (4:39 / km) +14m 4:33 / km
ahr:156 max:169 spiked:13/16c (sick) shoes: On Cloud X
Not as good on this one - 3 time losses adding up to about 1:20 which cost me the overall win. 3rd one was about a minute because I exited a housing estate and looked up and saw some chavvy little kids having a smoke where I thought the control was... and thought oh here we go they will have taken the control, ran straight to them, got really confused without realising that I was on the next same feature along, kind of got confused as I gave up thinking the control had been taken and started heading out in the wrong spot then realised i'd made an error - poor work on getting distracted and making assumptions instead of just reading the map. Alright otherwise though, and was fun!
running warm up/down 18:52 [3] 3.74 km (5:03 / km) +2m 5:02 / km
ahr:165 max:180 shoes: On Cloud X
Sprint Orienteering 12:23 [3] 2.46 km (5:02 / km) +2m 5:01 / km
ahr:143 max:164
running 11:44 [3] 2.7 km (4:21 / km) +15m 4:14 / km
ahr:170 max:200
running 6:51 [3] 1.09 km (6:17 / km) +16m 5:52 / km
ahr:163 max:181
Sprint Orienteering 15:21 [3] 3.3 km (4:39 / km) +16m 4:32 / km
ahr:156 max:169
running 18:51 [3] 3.74 km (5:02 / km)
ahr:165 max:180
Friday Nov 2, 2018 #
cycling (commute) 40:00 [0]
orienteering 1:27:25 [2] 8.72 km (10:01 / km) +168m 9:09 / km
ahr:146 max:172 rhr:65 slept:7.0 shoes: ON cloudventure
Orienteering not actually that easy because its such a rubbish map and loads of features just didnt even exist, but mosyed around getting lost with Chloe enjoying my friday night!
Note
(sick)
blocked ears, nose and chesty cough
orienteering 1:27:25 [3] 8.72 km (10:01 / km) +216m 8:55 / km
ahr:146 max:172
Thursday Nov 1, 2018 #
Note