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Training Log Archive: Leakie

In the 7 days ending Jan 22, 2017:

activity # timemileskm+m
  Running6 5:38:06 41.51(8:09) 66.8(5:04) 362
  Yoga1 1:00:00
  Gym2 50:00
  Orienteering1 49:23 4.15(11:54) 6.67(7:24) 45
  Total9 8:17:29 45.66 73.48 407
  [1-5]9 7:17:29

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MoTuWeThFrSaSu

Sunday Jan 22, 2017 #

12 PM

Running 1:19:17 intensity: (50:00 @2) + (29:17 @3) 16.64 km (4:46 / km) +156m 4:33 / km

Temple Newsam 10 route. Nice & muddy - enjoyed it lots, particularly the café stop on the way home!

Saturday Jan 21, 2017 #

11 AM

Running 42:57 [2] 9.05 km (4:45 / km) +5m 4:44 / km
shoes: Asics Gel Kayano 20 (White)

6 PM

Orienteering 49:23 intensity: (5:23 @1) + (4:20 @2) + (28:31 @3) + (8:26 @4) + (2:43 @5) 6.67 km (7:24 / km) +45m 7:09 / km
ahr:162 max:189

75% fun, 25% brambles

Friday Jan 20, 2017 #

6 PM

Yoga 1:00:00 [0]

Gym 20:00 [1]

Thursday Jan 19, 2017 #

7 PM

Running 54:37 intensity: (47 @1) + (9:14 @2) + (34:40 @3) + (4:21 @4) + (5:35 @5) 12.05 km (4:32 / km) +6m 4:31 / km
ahr:164 max:192 shoes: Asics Gel Kayano 21 (Green)

2km w/u, 8km progression, 2km w/d

Wednesday Jan 18, 2017 #

7 PM

Running 48:47 [2] 9.41 km (5:11 / km) +5m 5:10 / km
shoes: Asics Gel Kayano 20 (White)

Easy run & a lot of stretching

Tuesday Jan 17, 2017 #

8 AM

Gym 30:00 [1]

Forgot my shoes & had to go back for them. Only 30mins left by the time I'd stopped being an idiot so just did some core exercises rather than any weights.
7 PM

Running (w/u) 22:13 intensity: (9:34 @1) + (2:37 @2) + (6:55 @3) + (2:26 @4) + (41 @5) 3.39 km (6:34 / km) +49m 6:07 / km
ahr:145 max:184 shoes: Asics Gel Kayano 20 (White)

Running 39:55 intensity: (45 @1) + (1:56 @2) + (22:42 @3) + (9:50 @4) + (4:42 @5) 7.68 km (5:12 / km) +125m 4:48 / km
ahr:170 max:188 shoes: Asics Gel Kayano 20 (White)

10 x 90sec hills (jog down recovery) - felt surprisingly really good once I got going, able to kick on if anyone got on my shoulder & bury myself on the last one. Fun!

Running (w/d) 15:06 intensity: (2:16 @1) + (4:00 @2) + (7:39 @3) + (1:11 @4) 2.58 km (5:51 / km) +10m 5:45 / km
ahr:155 max:179 shoes: Asics Gel Kayano 20 (White)

8 PM

Note

Powerof10 stalked my Tuesday training group buddies, turms out one came 6th at the commonwealth games & one has an 8:58 3000m pb - haah, very cool but it might take a while until I can keep up!

Monday Jan 16, 2017 #

6 PM

Running 35:14 [2] 6.0 km (5:52 / km) +6m 5:51 / km
shoes: Asics Gel Kayano 20 (White)

Recovery plod, felt better afterwards

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