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Training Log Archive: rickyp

In the 7 days ending Nov 11, 2013:

activity	#	time	miles		km		+m				load
Running	4	2:04:04	16.33	(7:36)	26.29	(4:43)	315				119.3
Orienteering	2	2:00:31	12.35	(9:45)	19.88	(6:04)	496	45 /	49c	91%	116.9
Cycling (Indoor)	1	1:00:00									45.0
Total	7	5:04:35	28.69		46.17		811	45 /	49c	91%	281.2

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Monday Nov 11, 2013 #

5 PM

Cycling (Indoor) 1:00:00 [3]
ahr:123 max:158

6 PM

Running 41:34 [3] 5.02 mi (8:17 / mi) +143m 7:36 / mi
ahr:129 max:179 shoes: Mizuno Wave Inspire 9

Easy run round Fenham with XC Club

Sunday Nov 10, 2013 #

11 AM

Orienteering race (Pentland Hills) 1:07:24 [3] *** 8.09 km (8:20 / km) +373m 6:46 / km
ahr:147 max:170 spiked:19/20c shoes: Inov8 ROCLITE 315

ESOC Weekend. Not my type of terrain, sleep deprived as well as being shattered from yesterday. Almost clean but quite slow. Course length: 6.9km.

Saturday Nov 9, 2013 #

Event: ESOC Edinburgh Weekend inc. Scottish Uni Champs

2 PM

Orienteering race (Edinburgh Oxangs) 53:07 [4] *** 11.79 km (4:30 / km) +123m 4:17 / km
ahr:166 max:213 spiked:26/29c shoes: Mizuno Wave Inspire 9

ESCO Weekend incorporating the Scottish Uni Champs. Really enjoyed it. Still need to work on exits but and only 3 mis-spikes. Just beat Mark. Course length: 7km

Wednesday Nov 6, 2013 #

2 PM

Running 38:00 [4] 4.59 mi (8:17 / mi) +172m 7:25 / mi
ahr:161 max:181 shoes: Mizuno Wave Inspire 9

XC Training. Easy run round Fenham.

Tuesday Nov 5, 2013 #

7 PM

Running warm up/down 8:06 [3] 1.69 km (4:48 / km)
shoes: Mizuno Wave Inspire 9

4 lap warm up

Running warm up/down 6:57 [2] 0.87 km (7:59 / km)
ahr:138 max:163 shoes: Mizuno Wave Inspire 9

Drills

Running intervals 21:47 [4] 7.03 km (3:06 / km)
ahr:159 max:179 shoes: Mizuno Wave Inspire 9

XC Interval Training. 8 x 800m

8 PM

Running warm up/down 7:40 [2] 1.23 km (6:14 / km)
ahr:124 max:131 shoes: Mizuno Wave Inspire 9

3 lap warm down

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