Training Log: Leakie
In the last 7 days:
activity # time miles km +m
Running 5 4:09:35 33.95 (7:21) 54.64 (4:34) 550
Yoga 1 45:00
Orienteering 1 32:06 3.81 (8:25) 6.13 (5:14) 154
Total 7 5:26:41 37.77 60.78 704
[1-5] 6 4:40:51
10 AM
Running 6:43 intensity: (4:40 @1) + (2:03 @2) 1.29 km (5:13 / km) +1m 5:12 / km ahr:123 max:135
Running 41:59 intensity: (23 @0) + (41:32 @1) + (4 @2) 9.92 km (4:14 / km) +30m 4:10 / km ahr:114 max:125
Running 6:42 intensity: (3:22 @1) + (3:20 @2) 1.17 km (5:42 / km) ahr:123 max:129
8 AM
Running warm up/down 8:28 intensity: (34 @1) + (7:54 @2) 1.64 km (5:09 / km) +20m 4:51 / km ahr:141 max:146 shoes: Asics Gel Kayano 28
Running 21:57 intensity: (22 @0) + (19 @1) + (16:45 @2) + (4:31 @3) 5.0 km (4:23 / km) +69m 4:06 / km ahr:148 max:157 shoes: Asics Gel Kayano 28
Dewsbury Parkrun - lovely park, lovely morning, happy happy
7 PM
Running warm up/down 10:43 intensity: (3:08 @1) + (7:35 @2) 2.24 km (4:47 / km) ahr:129 max:143 shoes: Asics Gel Kayano 28
Running 40:41 intensity: (18 @1) + (13:28 @2) + (21:24 @3) + (5:15 @4) + (16 @5) 10.13 km (4:01 / km) +196m 3:40 / km ahr:157 max:184 shoes: Asics Gel Kayano 28
Apperley Bridge Canter - 1st whoo (17th overall) - went full cushioned shoes and survived. Really enjoyable & won some hard cash which always handy. Love a midweek race.
7 PM
Orienteering 32:06 intensity: (5 @0) + (8:59 @1) + (17:06 @2) + (5:32 @3) + (24 @4) 6.13 km (5:14 / km) +154m 4:39 / km ahr:142 max:173 shoes: Asics Gel Kayano 28
Horsforth summer league
6 PM
Running 50:02 intensity: (15:24 @1) + (16:45 @2) + (17:24 @3) + (29 @4) 10.72 km (4:40 / km) +100m 4:28 / km ahr:138 max:175 shoes: Asics Gel Kayano 28
Some 400s on the road before gym
9 AM
Running 1:02:20 intensity: (1:43 @1) + (5:22 @2) + (48:41 @3) + (6:34 @4) 12.53 km (4:58 / km) +134m 4:43 / km shoes: Asics Gel Kayano 28
A nice trip up to Golden Acre and Bramhope with Leila. Haven’t been up here for ages. Big detour to avoid the field of cows.
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