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Training Log Archive: sjreeve

In the 7 days ending Aug 15, 2015:

activity	#	time	miles		km		+m
Running	7	4:53:10	34.83	(8:25)	56.05	(5:14)	435
Bike	13	3:09:24	35.48	(5:20)	57.1	(3:19)	335
Hiking	1	1:38:43	5.28	(18:41)	8.5	(11:37)	100
Strength & Conditioning	1	30:00
Circuits	1	30:00
Orienteering	1	25:49	3.11	(8:19)	5.0	(5:10)	50	17 /	17c	100%
Core	1	15:00
Total	22	11:22:06	78.7		126.65		920	17 /	17c	100%

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Saturday Aug 15, 2015 #

6 AM

Bike (To Botanic) 14:03 [2] 4.65 km (3:01 / km) +15m 2:58 / km

9 AM

Running warm up/down (To parkrun) 23:00 [2] 3.75 km (6:08 / km) +20m 5:58 / km
shoes: Salomon XR Shift

Running race (Ormeau parkrun ) 18:50 [4] 5.0 km (3:46 / km) +20m 3:42 / km
shoes: Salomon XR Shift

...increasing effort (roughly)
1km 4:00min, 2km, 3km 3:50min, 4km, 5km 3:40min

Running warm up/down (From parkrun) 14:28 [2] 2.5 km (5:47 / km) +25m 5:31 / km
shoes: Salomon XR Shift

12 PM

Running (Lower Botanic Field) 28:38 [2] 5.25 km (5:27 / km) +30m 5:18 / km
shoes: Salomon XR Shift

3 PM

Bike (From Botanic) 16:34 [2] 4.65 km (3:34 / km) +40m 3:25 / km

Friday Aug 14, 2015 #

11 AM

Running (Waterworks laps (grass)) 43:51 [2] 8.05 km (5:27 / km) +50m 5:17 / km
shoes: Saucony ProGrid Jazz 17

12 PM

Bike warm up/down (To Gym) 7:14 [2] 2.5 km (2:54 / km) +5m 2:52 / km

Circuits (Gym Session) 30:00 [3]

1 PM

Core (Gym Session) 15:00 [1]

Strength & Conditioning (Gym Session) 30:00 [3]

Bike warm up/down (From Gym To Botanic) 10:44 [2] 3.45 km (3:07 / km) +15m 3:03 / km

7 PM

Running (Botanic laps) 27:15 [2] 5.25 km (5:11 / km) +55m 4:56 / km
shoes: Salomon XR Shift

9 PM

Bike (From Botanic) 16:28 [2] 4.65 km (3:32 / km) +40m 3:24 / km

Thursday Aug 13, 2015 #

5 PM

Running (Waterworks laps (grass)) 59:12 [2] 11.25 km (5:16 / km) +55m 5:08 / km
shoes: Saucony ProGrid Jazz 17

Wednesday Aug 12, 2015 #

6 AM

Bike (To Botanic) 12:34 [2] 4.65 km (2:42 / km) +15m 2:40 / km

1 PM

Bike (From Botanic) 17:13 [2] 4.65 km (3:42 / km) +40m 3:33 / km

7 PM

Orienteering race (LVO WEE 11) 25:49 [3] *** 5.0 km (5:10 / km) +50m 4:55 / km
spiked:17/17c shoes: Saucony ProGrid Jazz 16

Barnett Demesne
...ran naked, i.e. I forgot the garmin. Kept to paths mostly and just took it handy on a "rest from running" day. Grand course, no surprises and with the slower pace felt more in the 'zone'. Very familiar with the area and this o-map.