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Training Log Archive: MCrone

In the 30 days ending Nov 30, 2016:

activity	#	time	miles		km		+m	load
Running	16	11:19:49	88.05	(7:43)	141.7	(4:48)	214	2039.4
Orienteering	3	3:34:25	24.73	(8:40)	39.81	(5:23)	395	643.3
Circuit	2	2:00:00						360.0
Total	20	16:54:14	112.78		181.51		609	3042.7

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Sunday Nov 27, 2016 #

9 AM

Running 1:14:58 [3] 18.21 km (4:07 / km) +15m 4:06 / km
shoes: Nike Pegasus 33 0616

Saturday Nov 26, 2016 #

9 PM

Running 16:41 [3] 3.51 km (4:45 / km) +23m 4:36 / km
shoes: Nike Pegasus 33 0616

Friday Nov 25, 2016 #

9 PM

Running 23:04 [3] 5.28 km (4:22 / km) +15m 4:19 / km
shoes: Nike Pegasus 33 0616

Thursday Nov 24, 2016 #

6 PM

Running 48:36 [3] 10.26 km (4:44 / km) +8m 4:43 / km
shoes: Nike Pegasus 33 0616

Wednesday Nov 23, 2016 #

9 PM

Running 40:43 [3] 9.5 km (4:17 / km) +35m 4:12 / km
shoes: Nike Pegasus 33 0616

Tuesday Nov 22, 2016 #

Event: SLOW Night-O 2016-17 #2: Wimbledon Common

Sunday Nov 20, 2016 #

Running 1:51:00 [3] 24.2 km (4:35 / km)
shoes: Nike Pegasus 33 0616

From Fulham, across Putney Bridge and up through Wimbledon Common. A loop through Richmond Park before going back over Hammersmith Bridge.

Good long run with some good company (the trail runners from Imperial). A little bit further than I really wanted to run, but not feeling too terrible...

Saturday Nov 19, 2016 #

Event: Oxford City Race

Event: SN - Saturday Series 3

Orienteering race (Oxford City Race) 53:00 [3] 8.5 km (6:14 / km)
shoes: Flite BW 0612

MO - Splits

Thursday Nov 17, 2016 #

Running 1:15:00 [3] 10.0 km (7:30 / km)
shoes: Nike Pegasus 33 0616

15 minute warm up

25 minutes drills

2,3,4,3,2,1 minutes (with half the rest in between)

15 minute warm down

Wednesday Nov 16, 2016 #

Running 23:00 [3] 5.0 km (4:36 / km)
shoes: Nike Pegasus 33 0616

Tuesday Nov 15, 2016 #

Running intervals 55:00 [3] 7.0 km (7:51 / km)
shoes: Nike Pegasus 33 0616

First track session in like a year (yes very bad of me).

4 x 800m, 400m
2 minutes walk to the next hundred between intervals.
800s were sub 2:30 and 400 sub 70. Felt slow. Didn't help running on a wet track with no grip. Onwards and upwards!