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Training Log Archive: Alice R

In the 7 days ending Jan 15, 2017:

activity # timemileskm+m
  Running6 5:14:51 36.11(8:43) 58.11(5:25) 1072
  Strength and Conditioning2 1:10:00
  Orienteering1 41:04 4.87(8:26) 7.83(5:15) 86
  Total8 7:05:55 40.97 65.94 1158

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Sunday Jan 15, 2017 #

11 AM

Running 1:09:31 [3] 11.66 km (5:58 / km) +350m 5:11 / km

Lovely run near ladybower and up win hill with Hannah, pretty miserable weather

Saturday Jan 14, 2017 #

9 AM

Running warm up/down 9:56 [2] 2.52 km (3:57 / km)

Running tempo 19:58 [4] 4.95 km (4:02 / km) +49m 3:51 / km

Hallam Parkrun cancelled due to ice but jihannah and I met Kim so we did a session anyway. 2 x 2.5km with a short jog in between around the parkrun course. 1st in 10:08 and second in 9:50.

Running warm up/down 19:44 [2] 3.59 km (5:30 / km) +87m 4:54 / km

Friday Jan 13, 2017 #

8 AM

Running 28:41 [2] 4.77 km (6:01 / km) +118m 5:21 / km

Easy run in the snow just into Rivelin
6 PM

Strength and Conditioning 30:00 [1]

Easy gym with Katrina and Anna

Thursday Jan 12, 2017 #

6 PM

Running warm up/down 13:25 [2] 2.69 km (4:59 / km)

Running intervals 25:00 [5] 5.12 km (4:53 / km) +44m 4:41 / km

Shuoc intervals 4 x 4mins (2mins), 1min to finish with
Not feeling at my best, didn't do any more as I was starting to slow down

Running warm up/down 21:00 [2] 3.47 km (6:03 / km) +62m 5:33 / km

Wednesday Jan 11, 2017 #

3 PM

Running 1:14:34 [2] 13.01 km (5:44 / km) +253m 5:13 / km

Up to the top of porter and back, legs feeling a bit heavy

Tuesday Jan 10, 2017 #

6 PM

Running warm up/down 16:45 [2] 3.16 km (5:18 / km)

Orienteering 41:04 [3] 7.83 km (5:15 / km) +86m 4:58 / km

SYO 45 min score around the city centre, got all the controls but not writing the lamppost numbers down.

Running warm up/down 16:17 [2] 3.17 km (5:08 / km) +109m 4:23 / km

Back up the hill home,

Monday Jan 9, 2017 #

5 PM

Strength and Conditioning 40:00 [2]

Shuoc circuits, more core and fewer leg exercises tough

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