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Training Log Archive: TortoiseTam

In the 7 days ending Apr 24, 2016:

activity # timemileskm+m
  Trail Running7 4:47:29 31.84(9:02) 51.24(5:37) 1323
  Orienteering 5 3:21:36 17.28(11:40) 27.82(7:15) 69079 /91c86%
  Gym2 2:00:00
  Cycling1 35:00
  Flexability / Drills1 30:00
  Road Running2 20:25 3.0(6:48) 4.84(4:13) 20
  Total12 11:34:30 52.13 83.89 203379 /91c86%
  [1-5]12 9:04:30

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MoTuWeThFrSaSu

Sunday Apr 24, 2016 #

9 AM

Trail Running warm up/down 12:59 [1] 2.2 km (5:54 / km) +54m 5:15 / km
ahr:132 max:157 shoes: VJ Bolds

Warm-up to the start with Dan.

Orienteering 39:56 [4] 5.91 km (6:45 / km) +162m 5:57 / km
ahr:168 max:177 spiked:27/28c shoes: VJ Bolds

WRE Middle Race - Bonskeid Estate - 7th

Trail Running warm up/down 12:39 [1] 2.21 km (5:43 / km) +36m 5:17 / km
ahr:126 max:142 shoes: VJ Bolds

Warm-down. To the start with Chicken to pick up his watch. It wasn't there. Back to assembly with Grumpy Chicken.

Saturday Apr 23, 2016 #

11 AM

Trail Running warm up/down 7:47 [1] 1.57 km (4:57 / km) +37m 4:26 / km
ahr:140 max:158 shoes: VJ Bolds

Orienteering 20:59 [4] 3.36 km (6:15 / km) +53m 5:48 / km
ahr:162 max:176 spiked:13/15c shoes: VJ Bolds

JOK Chasing Sprint Prologue - Faskally - 8th


Trail Running warm up/down 7:02 [1] 1.37 km (5:09 / km) +30m 4:39 / km
ahr:130 max:149 shoes: VJ Bolds

2 PM

Trail Running warm up/down 8:52 [1] 1.52 km (5:49 / km) +9m 5:39 / km
ahr:144 max:170 shoes: VJ Bolds

Orienteering 26:36 [4] 4.21 km (6:19 / km) +73m 5:49 / km
ahr:172 max:190 spiked:15/17c shoes: VJ Bolds

JOK Chasing Sprint Final - Faskally - 14th

10th overall



3 PM

Orienteering warm up/down 11:32 [2] 1.41 km (8:11 / km) +37m 7:14 / km
ahr:118 max:154 shoes: VJ Bolds

Friday Apr 22, 2016 #

Event: Dark Thistle
 
8 AM

Cycling 35:00 [2]

Easy spin.
9 PM

Orienteering long 1:42:33 [3] 12.93 km (7:56 / km) +365m 6:57 / km
ahr:128 max:190 spiked:24/31c shoes: VJ Bolds

Dark Thistle - Craig a' Barns - 13th...

Thursday Apr 21, 2016 #

7 AM

Road Running 6:35 [1] 1.63 km (4:02 / km) +3m 4:00 / km
ahr:162 max:173 shoes: Mizuno Wave Riders 18

Gym 1:00:00 [0]

Standard gym session. Struggling with the pull-ups and feeling tired, but wanged on 65kg for the squats anyway.

Road Running 6:59 [1] 1.61 km (4:20 / km) +17m 4:07 / km
ahr:144 max:162 shoes: Mizuno Wave Riders 18

Post sauna jog back. Feeling good.
2 PM

Trail Running 1:00:39 [3] 11.0 km (5:31 / km) +346m 4:46 / km
ahr:141 max:169 shoes: X Talons 212

Seat with Andre, Ali, Mikey and Tim.

Wednesday Apr 20, 2016 #

2 PM

Trail Running warm up/down 21:30 [2] 4.16 km (5:10 / km) +94m 4:39 / km
ahr:142 max:175 shoes: X Talons 212

To DVC then over to the Crags to check out a new interval loop and some drills.

Trail Running intervals 31:47 intensity: (16:56 @1) + (14:51 @4) 5.43 km (5:51 / km) +219m 4:52 / km
ahr:146 max:179 shoes: X Talons 212

2x (5x ~330m with about 30 climb), ~7min between sets. Jog back down recovery of about same length as reps. Amazing weather so taps aff with the lads. Ali and Bash a bit of the front so ended up running most of the reps just ahead of Chicken and Tim. Surprisingly tough session.

Trail Running 11:29 intensity: (9:44 @1) + (1:45 @4) 1.26 km (9:09 / km)
ahr:132 max:171 shoes: X Talons 212

4 short downhill strides of about 100m before wanging it all the way down from the top with all the lads. Walked back up each time, but still a solid effort.

Trail Running warm up/down 10:30 [1] 2.05 km (5:07 / km) +47m 4:36 / km
ahr:110 max:149 shoes: X Talons 212

Easy back to Pollock. Dead.

Tuesday Apr 19, 2016 #

1 PM

Trail Running 1:05:46 [3] 11.01 km (5:58 / km) +428m 5:00 / km
ahr:146 max:183 shoes: X Talons 212

Hour round the Seat with Ali and Tim with some lovey weather and good chat. Doms from gym yesterday/the weekend were minimal.

Monday Apr 18, 2016 #

8 AM

Road Running 6:51 [1] 1.6 km (4:18 / km)
ahr:149 max:176 shoes: Mizuno Wave Riders 18

Gym 1:00:00 [0]

6 PM

Trail Running 10:05 [2] 2.24 km (4:30 / km) +4m 4:27 / km
ahr:150 max:173 shoes: Mizuno Wave Riders 18

Flexability / Drills 30:00 [0]

Chilled mobility on the Meadows.

Trail Running 26:24 [2] 5.22 km (5:03 / km) +19m 4:58 / km
ahr:142 max:193 shoes: Mizuno Wave Riders 18

2 small loops of the Meadows with the boys. Found a frisbee and had some fun chucking it about on the 2nd loop.

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