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Training Log Archive: MCrone

In the 7 days ending Dec 9, 2019:

activity # timemileskm+mload
  Running5 2:52:12 24.17(7:08) 38.9(4:26) 143355.0
  Orienteering1 43:51 5.1(8:36) 8.2(5:21) 143112.7
  Total6 3:36:03 29.26(7:23) 47.1(4:35) 286467.7
  [1-5]6 3:27:39

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TuWeThFrSaSuMo

Sunday Dec 8, 2019 #

Event: CHIG Mitre SE League Event - Middle Distance
 
12 PM

Orienteering race 43:51 intensity: (3:03 @1) + (13:43 @2) + (26:06 @3) + (59 @4) 8.2 km (5:21 / km) +143m 4:55 / km
ahr:153 max:178 shoes: Inov8 Xtalon 212CL 0719

Great area. Bit of a nightmare to number 8... I think that I was within 10m.

Saturday Dec 7, 2019 #

2 PM

Running 8:51 intensity: (12 @0) + (10 @1) + (7:04 @2) + (1:25 @3) 1.66 km (5:20 / km) +20m 5:03 / km
ahr:149 max:166 shoes: Inov8 Xtalon 212CL 0719

Running race (Hillingson XC) 29:38 intensity: (13 @0) + (7 @1) + (31 @2) + (18:09 @3) + (10:38 @4) 8.0 km (3:42 / km) +51m 3:35 / km
ahr:171 max:183 shoes: Inov8 Xtalon 212CL 0719

Friday Dec 6, 2019 #

8 PM

Running 32:57 intensity: (49 @0) + (14:51 @1) + (17:06 @2) + (11 @3) 7.51 km (4:23 / km) +25m 4:19 / km
ahr:136 max:153

Thursday Dec 5, 2019 #

7 PM

Running 26:57 intensity: (11 @0) + (58 @1) + (23:00 @2) + (2:48 @3) 6.21 km (4:20 / km) +27m 4:15 / km
ahr:147 max:166 shoes: Nike Pegasus 35 0719

9 PM

Running 18:04 intensity: (10 @0) + (3:18 @1) + (14:20 @2) + (16 @3) 4.02 km (4:29 / km) +19m 4:23 / km
ahr:140 max:156 shoes: Nike Pegasus 35 0719

Tuesday Dec 3, 2019 #

6 PM

Running 4:37 intensity: (25 @0) + (3:39 @1) + (12 @2) + (21 @3) 1.01 km (4:34 / km) +3m 4:30 / km
ahr:120 max:140 shoes: Nike Pegasus 35 0719

Running 5:14 intensity: (20 @0) + (1:21 @1) + (2:44 @2) + (49 @3) 1.6 km (3:16 / km)
ahr:136 max:166 shoes: Nike Pegasus 35 0719

1,6 km threshold

Running 41:15 intensity: (5:54 @0) + (7:09 @1) + (12:26 @2) + (15:30 @3) + (16 @4) 7.87 km (5:14 / km)
ahr:141 max:179 shoes: Nike Pegasus 35 0719

200, 300, 200, 300

3x(4x400)
First set 90 seconds rest (200 jog) between reps, second set 60 seconds (100 jog), third 30 seconds (stay).

Running 4:39 intensity: (10 @0) + (2:29 @1) + (1:51 @2) + (9 @3) 1.02 km (4:34 / km)
ahr:133 max:147

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