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Training Log Archive: Leakie

In the 7 days ending Jan 19, 2020:

activity # timemileskm+m
  Running6 5:09:55 39.18(7:55) 63.05(4:55) 734
  Gym2 1:10:00
  Yoga3 1:00:00
  Orienteering1 56:09 5.35(10:29) 8.61(6:31) 162
  Total11 8:16:04 44.53 71.66 896
  [1-5]8 7:15:55

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MoTuWeThFrSaSu

Sunday Jan 19, 2020 #

10 AM

Running warm up/down 11:52 intensity: (1 @0) + (1:25 @1) + (10:26 @2) 2.32 km (5:07 / km) +14m 4:58 / km
ahr:131 max:142 shoes: X-Talon 212

Running 36:05 intensity: (5 @0) + (16 @1) + (2:25 @2) + (3:38 @3) + (27:12 @4) + (2:29 @5) 8.67 km (4:10 / km) +124m 3:53 / km
ahr:172 max:184 shoes: X-Talon 212

Peco xc @ Crimple Valley - loved it but crazy levels of mud, a tough one!

Running warm up/down 9:13 [2] 1.57 km (5:51 / km) +1m 5:50 / km
ahr:189 max:196 shoes: X-Talon 212

Saturday Jan 18, 2020 #

10 AM

Running 46:46 intensity: (3 @0) + (8:02 @1) + (38:02 @2) + (31 @3) + (8 @4) 9.65 km (4:51 / km) +122m 4:34 / km
ahr:129 max:176 shoes: Saucony iso

Ran to Kirkstall Forge to see the first of the new houses

Friday Jan 17, 2020 #

6 PM

Running 1:03:57 intensity: (54 @1) + (1:03:03 @2) 14.05 km (4:33 / km) +60m 4:27 / km
ahr:136 max:150 shoes: Saucony iso

7 x 3.5min (90sec) tempo - felt good rather than bruised for once the day after massage, maybe the yoga is helping

Thursday Jan 16, 2020 #

12 PM

Gym 40:00 [1]

6 PM

Note

Sports massage :)

Wednesday Jan 15, 2020 #

6 PM

Running warm up/down 11:25 [2] 2.15 km (5:18 / km) +34m 4:55 / km
ahr:168 max:193 shoes: Salomon speedcross

Orienteering 56:09 intensity: (24 @1) + (44 @2) + (23:32 @3) + (31:21 @4) + (8 @5) 8.61 km (6:31 / km) +162m 5:58 / km
ahr:169 max:189 shoes: Salomon speedcross

Meanwood Park night score - really enjoyed it, squelching about in the mud. It was such a beautiful evening too with all of the stars

Running warm up/down 12:42 [3] 2.13 km (5:57 / km) +76m 5:03 / km
ahr:168 max:183 shoes: Salomon speedcross

8 PM

Yoga 20:00 [0]

Tuesday Jan 14, 2020 #

12 PM

Gym 30:00 [1]

Legs are still tired so just core work today
5 PM

Running 57:49 intensity: (58 @1) + (13:36 @2) + (28:22 @3) + (14:39 @4) + (14 @5) 11.58 km (5:00 / km) +175m 4:38 / km
ahr:158 max:191

10 x 60s hill reps
8 PM

Yoga 20:00 [0]

Monday Jan 13, 2020 #

6 PM

Running 1:00:06 [2] 10.92 km (5:30 / km) +128m 5:12 / km
ahr:168 max:188 shoes: Saucony iso

Girls recovery run
8 PM

Yoga 20:00 [0]

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