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Training Log Archive: Leakie

In the 7 days ending Feb 12, 2017:

activity # timemileskm+m
  Running5 4:42:11 35.23(8:01) 56.69(4:59) 230
  Orienteering2 1:32:49 11.02(8:25) 17.74(5:14) 67
  Spin1 45:00
  Gym1 30:00
  Total8 7:30:00 46.25 74.43 297

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Sunday Feb 12, 2017 #

11 AM

Orienteering warm up/down 15:52 [2] 2.83 km (5:37 / km) +25m 5:22 / km
shoes: Asics Gel Kayano 20 (Pink)

Orienteering 17:54 [4] 4.02 km (4:27 / km) +6m 4:25 / km
shoes: Asics Gel Kayano 20 (Pink)

Sprint training in Newcastle. First one in a while & good to get back into it. Things to work on but some good bits too.

Orienteering warm up/down 8:47 [1] 1.69 km (5:11 / km) +4m 5:07 / km
shoes: Asics Gel Kayano 20 (Pink)

Really cold
12 PM

Orienteering 50:16 [2] 9.2 km (5:28 / km) +32m 5:22 / km
shoes: Asics Gel Kayano 20 (Pink)

Killingworth - various things at slower pace - line course, map memory and some normal o. Saving the third exercise for another day.

Saturday Feb 11, 2017 #

10 AM

Spin 45:00 intensity: (5:00 @1) + (20:00 @2) + (20:00 @3)

Sweaty

Gym 30:00 [1]

Friday Feb 10, 2017 #

7 PM

Running 57:11 [2] 11.93 km (4:48 / km) +6m 4:47 / km
shoes: Asics Gel Kayano 20 (White)

Enjoyed :)

Thursday Feb 9, 2017 #

7 PM

Running 1:00:16 intensity: (10:00 @1) + (20:00 @2) + (20:00 @3) + (10:16 @4) 11.8 km (5:07 / km) +5m 5:06 / km
shoes: Asics Gel Kayano 21 (Green)

3 x 1km, a bit hard to do down a farm track in the dark but tried to hit the times - supposed to be getting faster with each one but it was a bit of a guess what pace I was going & had to jump on the grass to dodge a car on the second one. I definitely try a lot harder when I'm with a group!

Wednesday Feb 8, 2017 #

7 PM

Running 45:50 [2] 9.59 km (4:47 / km) +5m 4:46 / km
shoes: Asics Gel Kayano 20 (Pink)

Tuesday Feb 7, 2017 #

7 PM

Running 39:51 intensity: (28 @1) + (1:28 @2) + (12:55 @3) + (20:22 @4) + (4:38 @5) 8.05 km (4:57 / km) +150m 4:32 / km
shoes: Asics Gel Kayano 20 (Pink)

10 x 90 sec hills with Leeds AC - a little bit further than I was managing a month ago and they didn't feel as hard. As fun as hills can be :)

Running warm up/down 22:01 intensity: (30 @1) + (1:10 @2) + (16:27 @3) + (3:54 @4) 3.44 km (6:24 / km) +48m 5:59 / km
shoes: Asics Gel Kayano 20 (Pink)

Running warm up/down 12:06 intensity: (19 @1) + (1:07 @2) + (10:28 @3) + (12 @4) 2.52 km (4:48 / km) +11m 4:42 / km
ahr:166 max:175 shoes: Asics Gel Kayano 20 (Pink)

Monday Feb 6, 2017 #

6 PM

Running 44:56 [2] 9.37 km (4:48 / km) +5m 4:47 / km
shoes: Asics Gel Kayano 20 (Pink)

Timed perfectly to coincide with the ice rain

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