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Training Log Archive: Leakie

In the 7 days ending Nov 22, 2015:

activity # timemileskm+m
  Running5 3:36:49 28.28(7:40) 45.51(4:46) 221
  Orienteering1 1:19:28 7.16(11:06) 11.53(6:54) 140
  Yoga1 1:00:00
  Circuits1 50:00
  Spin1 45:00
  Swimming1 30:00
  Total6 8:01:17 35.44 57.04 361

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MoTuWeThFrSaSu

Sunday Nov 22, 2015 #

Running warm up/down 7:30 intensity: (1:23 @1) + (5:42 @2) + (25 @3) 1.51 km (4:59 / km) +3m 4:56 / km
ahr:138 max:152 shoes: x talon 212

Running (xc) 35:34 intensity: (7 @1) + (15 @2) + (13:54 @3) + (21:18 @4) 8.69 km (4:06 / km) +73m 3:56 / km
ahr:174 max:184 shoes: x talon 212

TVXC @ Hawley (Sandhurst)
Loved it! Back in business, smashed last years time by two and a half minutes & it felt good! :-)

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)

Saturday Nov 21, 2015 #

Event: Southern Night Champs
 

Running 31:30 intensity: (54 @1) + (18:04 @2) + (12:32 @3) 5.49 km (5:44 / km) +117m 5:11 / km
ahr:146 max:169 shoes: X Talon 212

On the nower

Orienteering 59:28 intensity: (16 @1) + (11:50 @2) + (47:22 @3) 8.23 km (7:14 / km) +140m 6:40 / km
ahr:158 max:174 shoes: X Talon 212

Bants. Reaffirming that a forest woc will never happen! Also had to help someone who had lost their headlamp in the bracken (how?!) Sprint-o is calling :-)

Orienteering warm up/down 20:00 [1] 3.3 km (6:04 / km)

Friday Nov 20, 2015 #

Note
(rest day)

Thursday Nov 19, 2015 #

Spin 45:00 [2]

Keeping the motivation high by avoiding the rain! Feel less tired than last week so I could do the standing sprints without dying

Yoga 1:00:00 [1]

Concentrating hard on balance & strength

Wednesday Nov 18, 2015 #

Running warm up/down 6:46 intensity: (59 @1) + (5:47 @2) 1.39 km (4:52 / km)
ahr:128 max:137 shoes: Asics Gel Kayano 21 (Green)

Running (track) 32:25 intensity: (2:51 @1) + (5:13 @2) + (15:52 @3) + (8:29 @4) 7.71 km (4:12 / km)
ahr:158 max:181 shoes: Asics Gel Kayano 21 (Green)

5 x 5 minutes at threshold
Got stuck in traffic for an hour so had to do these on my own which was not fun! Ran at 3:45 pace (i.e. fastest end of threshold / slowest interval pace) but my HR was way lower than what I'm supposed to be aiming for? Noticed that yesterday too; the target pace and HR's don't match up...

Running warm up/down 6:34 intensity: (2:41 @2) + (3:53 @3) 1.33 km (4:56 / km)
ahr:148 max:156 shoes: Asics Gel Kayano 21 (Green)

Tuesday Nov 17, 2015 #

Running 44:46 intensity: (28 @1) + (11:11 @2) + (33:07 @3) 9.64 km (4:39 / km) +28m 4:35 / km
ahr:154 max:172 shoes: Asics Gel Kayano 21 (Green)

25mins @ LT1 - was almost running on the spot at times it was that windy. Fairly dull round the roads but it works well for this session.

Circuits 50:00 [2]

Feeling the quad burn!! Had a power cut in the middle so was doing shuttle runs in the dark haha.

Monday Nov 16, 2015 #

Swimming 30:00 [1]

Morning recovery swim

Running 41:44 intensity: (51 @1) + (40:53 @2) 7.76 km (5:23 / km)
ahr:132 max:142 shoes: Asics Gel Kayano 21 (Green)

And a really easy recovery run to coax my legs back to life :)

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