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Training Log Archive: Leakie

In the 7 days ending Apr 11, 2016:

activity # timemileskm+m
  Running3 2:50:31 21.31(8:00) 34.3(4:58) 27
  Orienteering2 2:00:37 11.39(10:35) 18.33(6:35) 243
  Circuits2 2:00:00
  Swimming1 40:00
  Total6 7:31:08 32.7 52.62 270
  [1-5]6 7:29:43

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TuWeThFrSaSuMo

Monday Apr 11, 2016 #

Note
(rest day)

Sunday Apr 10, 2016 #

Event: Kingston Urban Race
 

Orienteering 55:11 intensity: (4:50 @1) + (21:17 @2) + (9:27 @3) + (18:16 @4) + (1:21 @5) 11.25 km (4:54 / km) +18m 4:52 / km
ahr:156 max:184 shoes: Mizuno (June 15)

Kingston Urban Race (+w/u & w/d)
Set off waaaay too fast - too excited & forgot that urban doesn't always mean sprint!
Started abso dying on the way to 16 (funnily enough about 16mins in!) & then did a massive parallel error up the wrong bit of river :-(
Glad it was only a short urban :)

Circuits 1:00:00 [1]

omg quad burn

Saturday Apr 9, 2016 #

Swimming 40:00 [1]

Easier day today

Friday Apr 8, 2016 #

Running warm up/down 15:02 intensity: (8 @0) + (2:27 @1) + (12:27 @2) 2.47 km (6:05 / km) +12m 5:57 / km
ahr:128 max:146 shoes: Asics Gel Kayano 21 (Green)

Running (Track) 30:26 intensity: (12 @1) + (6:04 @2) + (21:30 @3) + (2:40 @4) 7.11 km (4:17 / km)
ahr:160 max:181 shoes: Asics Gel Kayano 21 (Green)

Mile breakdown (1600, 800, 2x400, 4x200, 8x100 turnabouts)
The 100's absolutely kill me! Had to have a sit down at the end :-)

Running warm up/down 14:22 intensity: (58 @1) + (13:24 @2) 2.6 km (5:32 / km)
ahr:134 max:145 shoes: Asics Gel Kayano 21 (Green)

Shufflin

Thursday Apr 7, 2016 #

Orienteering 1:05:26 intensity: (1:14 @0) + (19:47 @1) + (41:26 @2) + (2:59 @3) 7.08 km (9:15 / km) +225m 7:59 / km
ahr:126 max:160

Figured I should probably go in a forest a bit more.

Circuits 1:00:00 [1]

Wednesday Apr 6, 2016 #

Running warm up/down 23:55 intensity: (3 @0) + (4:23 @1) + (19:19 @2) + (10 @3) 3.66 km (6:33 / km) +13m 6:26 / km
ahr:128 max:153 shoes: Asics Gel Kayano 21 (Green)

w/u & drills

Running 27:17 intensity: (3:34 @1) + (4:56 @2) + (13:26 @3) + (5:21 @4) 5.64 km (4:50 / km)
ahr:155 max:180 shoes: Asics Gel Kayano 21 (Green)

The same session I jacked in a couple of weeks ago - still couldn't hit the times (although running out in lane 3 to overtake the masses could have something to do with that!) but I finally got it done at least :)
Got mega quad burn on the last one (and a sloooow time haha)

Running warm up/down 15:42 intensity: (49 @1) + (14:53 @2) 3.01 km (5:13 / km)
ahr:141 max:149 shoes: Asics Gel Kayano 21 (Green)

Tuesday Apr 5, 2016 #

Running 43:47 intensity: (2:20 @1) + (15:21 @2) + (26:06 @3) 9.81 km (4:28 / km) +2m 4:28 / km
ahr:147 max:160 shoes: Asics Gel Kayano 21 (Green)

More post work canal running but with some efforts thrown in

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