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Training Log Archive: MCrone

In the 7 days ending Jan 9, 2017:

activity	#	time	miles		km		+m	load
Running	6	3:44:57	29.48	(7:38)	47.45	(4:44)	374	674.8
Orienteering	1	1:27:19	8.76	(9:58)	14.1	(6:12)	199	262.0
Total	6	5:12:16	38.25	(8:10)	61.55	(5:04)	572	936.8

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Monday Jan 9, 2017 #

8 PM

Running 27:22 [3] 5.74 km (4:46 / km) +93m 4:25 / km
shoes: Nike Pegasus 33 1216

Sunday Jan 8, 2017 #

Event: CHIG Mitre SE League event

11 AM

Orienteering race (Epping East) 1:27:19 [3] 14.1 km (6:12 / km) +199m 5:47 / km
shoes: Inov8 Xtalon 212 0216

Running 2:24 [3] 0.27 km (8:47 / km)
shoes: Inov8 Xtalon 212 0216

Saturday Jan 7, 2017 #

1 PM

Running race (Middlesex Cross Country C) 42:06 [3] 11.59 km (3:38 / km) +83m 3:30 / km
shoes: Inov8 Xtalon 212 0216

24th

C • 24th 2

Running 6:44 [3] 1.25 km (5:22 / km) +32m 4:46 / km
shoes: Inov8 Xtalon 212 0216

Friday Jan 6, 2017 #

8 PM

Running 23:46 [3] 5.62 km (4:14 / km) +53m 4:02 / km
shoes: Nike Pegasus 33 1216

Wednesday Jan 4, 2017 #

8 PM

Running 33:29 [3] 7.6 km (4:24 / km) +35m 4:18 / km
shoes: Nike Pegasus 33 1216

Tuesday Jan 3, 2017 #

6 PM

Running 3:30 [3] 0.74 km (4:44 / km) +17m 4:14 / km
shoes: Nike Pegasus 33 1216

Running 18:11 [3] 3.83 km (4:45 / km) +27m 4:35 / km
shoes: Nike Pegasus 33 1216

Running intervals 44:57 [3] 6.25 km (7:11 / km) +3m 7:10 / km
shoes: Nike Pegasus 33 1216

First time that I have run on an icy track. Very slippery around the bends and never really felt like I had any grip...

400s at around 70-72, rest was ~90 seconds. 4x, 3x, 3x, 3x (total 13) with a 100m walk between sets. Good session, felt quite strong.

Also had Simon for company running there and back because I now live closer to the river :).

Running 22:28 [3] 4.55 km (4:56 / km) +31m 4:46 / km
shoes: Nike Pegasus 33 1216

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