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Training Log Archive: Leakie

In the 7 days ending May 26, 2019:

activity # timemileskm+m
  Running6 5:01:19 38.65(7:48) 62.2(4:51) 499
  Gym2 1:20:00
  Orienteering1 44:35 5.83(7:39) 9.38(4:45) 29
  Swimming1 30:00
  Total9 7:35:54 44.48 71.58 527
  [1-5]9 7:34:54

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MoTuWeThFrSaSu

Sunday May 26, 2019 #

10 AM

Running warm up/down 15:11 intensity: (56 @1) + (14:03 @2) + (12 @3) 3.11 km (4:53 / km) +17m 4:45 / km
ahr:137 max:158 shoes: Gel Kayano 24

Orienteering 44:35 intensity: (30 @1) + (1:19 @2) + (13:11 @3) + (29:15 @4) + (20 @5) 9.38 km (4:45 / km) +29m 4:41 / km
ahr:169 max:185 shoes: Gel Kayano 24

Ripon urban - really enjoyed it, well planned course.
Technically rusty but plenty of time for improving that.
Physically I hit the wall bad!

Running warm up/down 11:27 intensity: (4:40 @1) + (6:47 @2) 1.62 km (7:05 / km) +16m 6:45 / km
ahr:128 max:151 shoes: Gel Kayano 24

Took mother for a warm down

Saturday May 25, 2019 #

12 PM

Running 1:01:02 intensity: (8 @0) + (6:05 @1) + (39:22 @2) + (15:27 @3) 13.23 km (4:37 / km) +137m 4:23 / km
ahr:143 max:169 shoes: Asics Gel Kayano 20 (Pink)

Lovely run to Bramley Fall, Kirkstall & back through Headingley - passed some Otley runners dressed as dinosaurs

Friday May 24, 2019 #

6 PM

Running 46:20 intensity: (23 @0) + (10:50 @1) + (35:07 @2) 8.56 km (5:25 / km) +105m 5:06 / km
ahr:130 max:139 shoes: Inov8 roclites (pink)

Easy in the woods

Thursday May 23, 2019 #

12 PM

Gym 40:00 [1]

Amazing what good a day off does. Quads, hamstrings & box jumps / hops today.
5 PM

Running warm up/down 15:24 intensity: (46 @1) + (14:38 @2) 3.01 km (5:07 / km) +46m 4:45 / km
ahr:132 max:141 shoes: Black Cloudflyers

Running 38:29 intensity: (5:56 @1) + (12:01 @2) + (19:05 @3) + (1:14 @4) + (13 @5) 8.2 km (4:42 / km)
ahr:148 max:188 shoes: Black Cloudflyers

12min tempo (2), 4 x 400 (90s), 4 x 100 (walk back), 5min tempo
Legs absolutely swimming on the fourth 400, but feeling significantly more alive today.

Running warm up/down 15:37 intensity: (20 @1) + (15:13 @2) + (4 @3) 3.18 km (4:55 / km) +29m 4:42 / km
ahr:142 max:157 shoes: Black Cloudflyers

Passed a man having a poo. Stay classy Belle Isle.

Wednesday May 22, 2019 #

6 PM

Swimming 30:00 [1]

Listening to my body & having a day off running. Nice swim, sauna & stretch instead. Feel better for it.

Tuesday May 21, 2019 #

6 PM

Running warm up/down 15:26 intensity: (10 @0) + (2:18 @1) + (12:51 @2) + (7 @3) 3.17 km (4:52 / km) +65m 4:25 / km
ahr:134 max:155 shoes: Gel Kayano 24

Running 26:13 intensity: (32 @1) + (6:49 @2) + (17:30 @3) + (1:14 @4) + (8 @5) 6.82 km (3:50 / km)
ahr:157 max:192 shoes: Gel Kayano 24

8 x 600 (200) - felt beyond dreadful, my legs were so heavy, I was running by myself & it was so windy :-(
I really wanted to quit after 3 reps but forced myself through. So frustrating.
C • Quit 3

Running warm up/down 17:08 intensity: (39 @1) + (14:59 @2) + (1:30 @3) 3.22 km (5:19 / km) +30m 5:05 / km
ahr:143 max:168 shoes: Gel Kayano 24

Monday May 20, 2019 #

12 PM

Gym 40:00 [1]

Core, clams & calves
6 PM

Running 39:02 intensity: (19 @0) + (13:08 @1) + (25:35 @2) 8.08 km (4:50 / km) +54m 4:40 / km
ahr:127 max:137 shoes: Black Cloudflyers

Beaut evening in Golden Acre. My legs are sore.

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