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Training Log Archive: CharlWard

In the 1 days ending Jun 24, 2017:

activity # timemileskm+m
  Running1 50:47 6.75(7:31) 10.87(4:40) 15
  Orienteering1 19:20 2.63(7:21) 4.24(4:34) 14
  Total2 1:10:07 9.39(7:28) 15.11(4:39) 29

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Sa

Saturday Jun 24, 2017 #

11 AM

Running 50:47 intensity: (7:07 @1) + (31:27 @2) + (9:28 @3) + (2:45 @4) 10.87 km (4:40 / km) +15m 4:38 / km
ahr:134 max:164

Track in York.

2 x 1km, 200, 200, 200 (200, 600).

Happy with the 200's but lacking in the k's. Only 2/3 of a session because of the afternoon sprint.

2 PM

Orienteering 19:20 intensity: (1:08 @1) + (3:17 @2) + (11:56 @3) + (2:59 @4) 4.24 km (4:34 / km) +14m 4:30 / km
ahr:149 max:162

1:2500 sprint at Cottingham school. Missed a gap in a fence and wasted 1min running all the way around. Otherwise good but a bit tired from the track.

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