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Training Log Archive: Leakie

In the 7 days ending Jan 3, 2016:

activity # timemileskm+m
  Running5 4:06:43 30.96(7:58) 49.83(4:57) 155
  Orienteering3 1:58:12 12.54(9:26) 20.18(5:51) 32
  Circuits1 30:00
  Total9 6:34:55 43.5 70.0 187
  [1-5]9 6:34:43

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MoTuWeThFrSaSu

Sunday Jan 3, 2016 #

7 AM

Circuits 30:00 [1]

10 AM

Running warm up/down 19:50 intensity: (12 @0) + (40 @1) + (18:04 @2) + (54 @3) 3.61 km (5:30 / km)
ahr:136 max:152 shoes: Asics Gel Kayano 21 (Green)

Running (track) 24:28 intensity: (2:39 @1) + (2:55 @2) + (11:40 @3) + (6:15 @4) + (59 @5) 5.54 km (4:25 / km)
ahr:159 max:185 shoes: Asics Gel Kayano 21 (Green)

4 x 1200m @ 97% of 3km time ~88sec laps
Thought I would struggle doing 12 laps but AHR surprisingly not that high - 159, 166, 172, 177 - and it felt pretty okay, just up to threshold HR for a little bit at the end.
Rests were a bit erratic trying to get the lactate readings done - not sure how accurate they were considering my lactate supposedly went down on rep 4?! Fun session anyway.

Running warm up/down 17:23 intensity: (1 @1) + (3:19 @2) + (14:03 @3) 3.19 km (5:27 / km)
ahr:152 max:160 shoes: Asics Gel Kayano 21 (Green)

4 PM

Orienteering 19:21 [2] 4.1 km (4:43 / km)
shoes: Asics Gel Kayano 21 (Green)

Recovery around Punta Umbria practicing some sprint skills - need some strategies for planning ahead the legs out of control picks

Saturday Jan 2, 2016 #

8 AM

Running 20:05 [2] 3.86 km (5:12 / km)
shoes: Asics Gel Kayano 21 (Green)

Morning wakeup jog with Cat from the apartment
11 AM

Orienteering 45:30 intensity: (3:39 @1) + (13:42 @2) + (19:58 @3) + (8:11 @4) 9.35 km (4:52 / km) +27m 4:48 / km
ahr:154 max:180 shoes: Asics Gel Kayano 21 (Green)

w/u - in the sunshine in some gorgeous forest (happy vibes!)
sprint around El Portil - steady pace getting the processes down
w/d - to the beach, love it
4 PM

Orienteering 53:21 intensity: (20:47 @1) + (32:34 @2) 6.72 km (7:56 / km) +5m 7:54 / km
ahr:121 max:144 shoes: x talon 212

Easy afternoon jog along the sandunes. Tried to do a bit of forest o along the way but it was pretty dreadful.

Friday Jan 1, 2016 #

Note

Travelling to Spain!

Thursday Dec 31, 2015 #

Running 1:20:40 [2] 15.85 km (5:05 / km) +95m 4:56 / km
shoes: x talon 212

Final muddy run of 2015. Excited to start off a new year of adventures in Spain tomorrow!
C • excited 2

Wednesday Dec 30, 2015 #

Note
(rest day)

Tuesday Dec 29, 2015 #

Running warm up/down 12:16 intensity: (19 @1) + (11:45 @2) + (12 @3) 2.5 km (4:55 / km)
ahr:138 max:151 shoes: Asics Gel Kayano 21 (Green)

Running (drills) 7:57 intensity: (12 @1) + (2:31 @2) + (5:14 @3) 1.62 km (4:55 / km)
ahr:151 max:162 shoes: Asics Gel Kayano 21 (Green)

Running 10:39 intensity: (17 @2) + (1:31 @3) + (4:09 @4) + (4:42 @5) 3.26 km (3:16 / km)
ahr:179 max:189 shoes: Asics Gel Kayano 21 (Green)

3km TT in Hull with Charlotte - never done one before, so planned to stick with Charlotte as long as possible and then suffer it out once I got dropped! Only 7 seconds behind I think, so quite happy with that :-)

Running warm up/down 12:50 intensity: (1:43 @2) + (11:07 @3) 2.55 km (5:02 / km)
ahr:156 max:165 shoes: Asics Gel Kayano 21 (Green)

Monday Dec 28, 2015 #

Running 40:35 [2] 7.85 km (5:10 / km) +60m 4:59 / km
shoes: Asics Gel Kayano 21 (Green)

Pre breakfast around the woods.

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