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Training Log Archive: Niamhunter

In the 7 days ending Aug 16, 2020:

activity # timemileskm+m
  Run7 6:36:18 40.68(9:45) 65.46(6:03) 961
  S & C3 2:15:00
  Orienteering2 1:02:47 5.9(10:39) 9.49(6:37) 191
  Cross Training2 50:00
  Total12 10:44:05 46.57 74.95 1152
  [1-5]9 8:29:05

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MoTuWeThFrSaSu

Sunday Aug 16, 2020 #

11 AM

Run 1:53:02 intensity: (1:51 @1) + (1:20:42 @2) + (29:33 @3) + (56 @4) 17.86 km (6:20 / km) +230m 5:57 / km
ahr:163 max:181 shoes: NB Hierro V4 #2

Round the two ponds...finally some cooler weather

Saturday Aug 15, 2020 #

11 AM

Run warm up/down 16:17 intensity: (38 @1) + (10:41 @2) + (4:58 @3) 2.62 km (6:12 / km) +60m 5:34 / km
ahr:161 max:175 shoes: NB Hierro V4 #2

Warm Up

Run tempo 26:32 intensity: (9 @1) + (18 @2) + (1:59 @3) + (17:46 @4) + (6:20 @5) 5.17 km (5:08 / km) +222m 4:14 / km
ahr:190 max:200 shoes: NB Hierro V4 #2

Whinlatter Parkrun Tempo, hot so was struggling with breathing so probably held back a bit but legs didn't feel too bad. My watch only said 4.83 when we reached the finish so ran on till 5km but think it was just playing up

Run warm up/down 20:40 intensity: (4 @1) + (4:26 @2) + (16:10 @3) 3.13 km (6:36 / km) +61m 6:01 / km
ahr:169 max:181 shoes: NB Hierro V4 #2

Cool Down
6 PM

Cross Training (Swimming) 20:00 [1]

Friday Aug 14, 2020 #

11 AM

Run 30:01 intensity: (43 @1) + (18:45 @2) + (10:33 @3) 5.2 km (5:46 / km) +59m 5:28 / km
ahr:162 max:171 shoes: NB Hierro V4 #2

Avoiding the coos
4 PM

S & C 45:00 [0]

5 PM

Cross Training (Swimming) 30:00 [1]

Thursday Aug 13, 2020 #

5 PM

Run warm up/down 16:03 intensity: (12:33 @2) + (3:30 @3) 2.56 km (6:16 / km) +57m 5:39 / km
ahr:162 max:178 shoes: VJ Irocks

Orienteering 38:58 intensity: (10:10 @2) + (17:51 @3) + (10:57 @4) 5.25 km (7:26 / km) +143m 6:32 / km
ahr:183 max:197 shoes: VJ Irocks

Low Rigg, just trying keep it pretty steady and keep clean with some good flow. Quite enjoyed it :))

Run 20:00 intensity: (26 @1) + (1:20 @2) + (15:14 @3) + (3:00 @4) 3.21 km (6:14 / km) +22m 6:02 / km
ahr:175 max:185 shoes: VJ Irocks

6* 20 secs uphill strides + Cool Down

Wednesday Aug 12, 2020 #

10 AM

Run 36:07 intensity: (21 @1) + (14:04 @2) + (21:42 @3) 6.01 km (6:01 / km) +96m 5:34 / km
ahr:166 max:178 shoes: NB Hierro V4 #2

Easy round and up to the top of Slate Fell with dad

Orienteering 23:49 intensity: (9:02 @2) + (12:45 @3) + (2:02 @4) 4.24 km (5:37 / km) +48m 5:19 / km
ahr:167 max:177 shoes: NB Hierro V4 #2

Pretty easy round Dads Sprint course from a Thursday evening event. Obviously not going fast so wasn't pushing Sprint technique at all just trying to get a feel for it again

Run 15:00 intensity: (9:33 @2) + (5:27 @3) 2.48 km (6:03 / km)
ahr:163 max:175 shoes: NB Hierro V4 #2

Trying to find some shade
5 PM

S & C 45:00 [0]

Tuesday Aug 11, 2020 #

12 PM

Run warm up/down 19:16 intensity: (33 @1) + (15:42 @2) + (3:01 @3) 3.07 km (6:16 / km) +52m 5:47 / km
ahr:160 max:172 shoes: NB Fuelcell Impulse

Warm Up

Run intervals 33:15 intensity: (5:42 @1) + (5:29 @2) + (3:24 @3) + (17:37 @4) + (1:03 @5) 5.6 km (5:56 / km) +49m 5:41 / km
ahr:171 max:197 shoes: NB Fuelcell Impulse

Struggling quite alot in the heat, really couldn't get the legs going any quicker

4* 4 mins [2 min] + 4* 1 min [1 min]

Meant to be 2 mins but just couldn't hack it so thought it would be better to stick to 1s

Run 19:26 intensity: (25 @1) + (11:33 @2) + (6:10 @3) + (1:18 @4) 3.14 km (6:11 / km)
ahr:166 max:185 shoes: NB Fuelcell Impulse

4* strides + Cool Down

Monday Aug 10, 2020 #

2 PM

Run 30:39 intensity: (9:08 @1) + (8:07 @2) + (13:24 @3) 5.41 km (5:40 / km) +55m 5:24 / km
ahr:155 max:179 shoes: NB Hierro V4 #2

Exploring a bit around Crummock
6 PM

S & C 45:00 [0]

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