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Training Log Archive: AlexM

In the 7 days ending Dec 3, 2023:

activity # timemileskm+m
  Running4 1:44:55 8.76(11:58) 14.1(7:26) 403
  Orienteering1 1:10:48 4.01(17:39) 6.46(10:58) 20411c
  Total4 2:55:43 12.77(13:45) 20.56(8:33) 60711c

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MoTuWeThFrSaSu

Sunday Dec 3, 2023 #

1 PM

Running 49:02 intensity: (19 @1) + (2:30 @2) + (29:58 @3) + (16:15 @4) 6.7 km (7:19 / km) +173m 6:29 / km
ahr:157 max:174 shoes: Salomon XT6

Loop around Ruddalen, felt ok.

Saturday Dec 2, 2023 #

2 PM

Running 33:24 intensity: (1:10 @1) + (2:06 @2) + (17:43 @3) + (12:25 @4) 4.57 km (7:18 / km) +116m 6:29 / km
ahr:155 max:175 shoes: Salomon XT6

Took a -4 for Saka mid run. #optimal

Thursday Nov 30, 2023 #

6 PM

Running 7:28 intensity: (2:15 @1) + (4:40 @2) + (33 @3) 0.78 km (9:32 / km) +78m 6:22 / km
ahr:123 max:142 shoes: VJ Irock 3

Orienteering 1:10:48 intensity: (7:29 @1) + (3:40 @2) + (23:25 @3) + (32:47 @4) + (3:27 @5) **** 6.46 km (10:58 / km) +204m 9:28 / km
ahr:157 max:192 11c shoes: VJ Irock 3

Mareld nattcup #3
Some good legs and some absolute howlers. Really struggling to move in the snow, cold wan.
https://www.livelox.com/Viewer/Mareld-Nattcup-E3/H...
Compass bubbled up at #4, at least that makes mums Christmas shopping easier.

Running 6:02 intensity: (37 @2) + (3:26 @3) + (1:59 @4) 0.88 km (6:51 / km) +22m 6:06 / km
ahr:156 max:172 shoes: VJ Irock 3

Tuesday Nov 28, 2023 #

7 AM

Running 8:59 intensity: (59 @1) + (2:32 @2) + (5:28 @3) 1.16 km (7:44 / km) +14m 7:18 / km
ahr:140 max:156 shoes: Salomon XT6

Achilles been nipping all week but felt okay last night. Hopefully okay to run nattcup on Thursday.

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