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Training Log Archive: fletch

In the 7 days ending Dec 18, 2016:

activity # timemileskm+m
  run4 2:16:08 15.79(8:37) 25.42(5:21) 152
  Orienteering1 50:50 4.24(12:00) 6.82(7:27) 16
  Total5 3:06:58 20.03(9:20) 32.24(5:48) 169
  [1-5]5 3:05:27

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Sunday Dec 18, 2016 #

9 AM

Orienteering 50:50 intensity: (1:18 @0) + (3:02 @1) + (8:36 @2) + (29:22 @3) + (8:32 @4) 6.82 km (7:27 / km) +16m 7:22 / km
ahr:145 max:171 shoes: Wave Rider 17 Pink 2

tRicky's Christmas novelty event at Carine Open Space. Great fun to gave a jog around on a mirrored map. Lots of other hints that I missed by not listening to the instructions at the start, but didn't really affect how much I enjoyed it - perhaps even made it more fun winding around randomly.

Saturday Dec 17, 2016 #

8 AM

run 36:03 intensity: (13 @0) + (41 @1) + (11:01 @2) + (23:21 @3) + (47 @4) 6.52 km (5:32 / km) +102m 5:08 / km
ahr:141 max:173 shoes: Wave Rider 17 Pink 2

Ridiculously slow, short-striding jog in circles through Kings Park.

Thursday Dec 15, 2016 #

6 PM

run 35:33 intensity: (11 @1) + (4:49 @2) + (28:56 @3) + (1:37 @4) 6.63 km (5:22 / km) +40m 5:12 / km
ahr:148 max:166 shoes: Wave Rider 17 Pink 2

Back still sore but now drug free. Calves sore from beach barefoot run yesterday. Today the wuads joined in. Wandering sort of jog home from town with a few minor interruptions.

Wednesday Dec 14, 2016 #

10 AM

run 32:20 intensity: (4 @1) + (2:02 @2) + (28:58 @3) + (1:16 @4) 6.15 km (5:16 / km) +5m 5:14 / km
ahr:150 max:168 shoes: barefoot

Took yesterday off as the standard 'you haven't run in a long time so feel this horrible lower back/hamstring nerve pain' was worse than normal. Needed drugs even when I wasn't doing anything.
Had my SRC requalification today. Unsurprisingly, I feel less fit swimming than I do running. Squeezed in an easy jog straight after as I didn't think I 'd grt another chance today. Hadn't packed any shoes, so went for a barefooter along Tarcoola beach. Gorgeous. Nice wide expanse of firm but not rock hsrd sand with no weed. Lurvely.

Monday Dec 12, 2016 #

11 AM

run 32:12 intensity: (1:17 @1) + (2:05 @2) + (13:43 @3) + (15:06 @4) + (1 @5) 6.12 km (5:16 / km) +5m 5:14 / km
ahr:155 max:182 shoes: Wave Rider 17 Rainbow

Drove down to the Chapman Rd foreshore and ran towards town along the hard sand. Not sure I've ever run on that bit of beach before. Couple of km in the middle on paths, then back on the sand to finish.

Legs let me know I ran yesterday. Watch tells me 53hrs recovery time from that pathetic effort. Don't think I'll be giving it that long.

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