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Training Log Archive: USKiwi

In the 7 days ending Jun 6, 2013:

activity # timemileskm+m
  Run: Easy3 1:28:38 11.5(7:42) 18.51(4:47)
  Run: MP1 54:40 8.08(6:46) 13.01(4:12)
  Gym1 48:55
  Run: Threshold1 33:32 5.01(6:42) 8.06(4:10)
  Orienteering1 27:19 3.45(7:54) 5.56(4:55)
  Total6 4:13:04 28.05 45.14
  [1-5]6 4:13:03
averages - weight:72.2kg

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FrSaSuMoTuWeTh

Thursday Jun 6, 2013 #

7 PM

Orienteering race (Park Race) 27:19 intensity: (16 @1) + (7 @2) + (1:08 @3) + (17:59 @4) + (7:49 @5) 3.45 mi (7:54 / mi)
ahr:167 max:176 weight:72.7kg shoes: Asics Kayano 18

Grovelands Park Race. Pretty good run. A few small things here and there, but good enough pace to beat Michael by 1s for 4th place

Long - Splits

Wednesday Jun 5, 2013 #

8 AM

Run: Easy 34:47 intensity: (1:01 @1) + (23:48 @2) + (8:34 @3) + (1:24 @4) 4.48 mi (7:46 / mi)
ahr:139 max:165 weight:72kg shoes: Asics GT-2170 Blue

Recovery run ITW

Tuesday Jun 4, 2013 #

6 PM

Run: Easy warm up/down 15:02 intensity: (29 @1) + (1:16 @2) + (11:55 @3) + (1:22 @4) 2.02 mi (7:27 / mi)
ahr:147 max:162 weight:72.1kg shoes: Asics GT-2170

Warm-up run to Bermondsey Square for the City Runners run.

Run: Threshold 33:32 intensity: (1:05 @1) + (4:49 @2) + (4:20 @3) + (20:45 @4) + (2:33 @5) 5.01 mi (6:42 / mi)
ahr:159 max:172 weight:72.1kg shoes: Asics GT-2170

Finished warm-up then hard fast run with City Runners. I think the Garmin missed a few hundred meters somehow as the fast bit was well under 4:00 / km. Jog home

Monday Jun 3, 2013 #

Note

I really must update my log...

I think I ran Wednesday, Thursday and Sunday
9 PM

Gym 48:55 intensity: (36:38 @1) + (4:32 @2) + (4:35 @3) + (3:10 @4)
ahr:116 max:168 weight:72kg shoes: Asics Kayano 18

Nice gym workout. Warm-up on the X-trainer, curls, extensions, raises, crunches, paloff press and director's chair. Worked pretty hard over a short time (although my HR never reflects it during gym workouts)

Sunday Jun 2, 2013 #

Event: 36th Surrey Hills Trail Challenge
 
4 PM

Run: MP 54:40 intensity: (2:53 @1) + (3:27 @2) + (20:42 @3) + (26:07 @4) + (1:31 @5) 8.08 mi (6:46 / mi)
ahr:153 max:180 weight:72kg shoes: Asics GT-2170 Blue

8 miles with the last 5 at HM race pace. Lots of stop-start because the tourists were out in force (and it was a nice day for sightseeing), but got the job done eventually. Not sure if I can hold the pace for 13 on Sunday. Hopefully less hangover will help.

Friday May 31, 2013 #

4 PM

Run: Easy 38:49 intensity: (1 @0) + (1:41 @1) + (12:07 @2) + (25:00 @3) 5.01 mi (7:45 / mi)
ahr:140 max:153 shoes: Asics GT-2170

5 miles recovery

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