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Training Log Archive: PM

In the 7 days ending Apr 7, 2019:

activity # timemileskm+m
  Running5 2:52:59 18.84(9:11) 30.32(5:42) 95
  Weights2 2:00:00
  Orienteering2 1:12:16 8.48(8:31) 13.65(5:18) 1135 /39c89%
  Total7 6:05:15 27.32 43.97 10635 /39c89%
  [1-5]7 6:01:15

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MoTuWeThFrSaSu

Sunday Apr 7, 2019 #

10 AM

Running warm up/down 19:39 intensity: (1:11 @0) + (6:15 @1) + (10:35 @2) + (1:38 @3) 3.37 km (5:50 / km)
ahr:123 max:139 shoes: Adidas Adizero

Orienteering 41:31 intensity: (6 @0) + (7 @1) + (45 @2) + (3:02 @3) + (37:31 @4) ** 9.12 km (4:33 / km) +11m 4:32 / km
ahr:153 max:160 spiked:26/28c shoes: Adidas Adizero

Ran MV (6.5k) at SLOW's Kingston Urban Race,c coming in 3rd and 1st M50. Nice run, felt strong and clean in the main, with just some fatigue in the legs kicking in with about 10 minutes to go.

Running warm up/down 5:03 intensity: (4:49 @1) + (14 @3) 0.87 km (5:47 / km)
ahr:120 max:123 shoes: Adidas Adizero


Course 2 - Splits

Friday Apr 5, 2019 #

8 AM

Running 34:13 [2] 6.21 km (5:30 / km)
shoes: Adidas Adizero

Easy recovery run after a hard week of training

Thursday Apr 4, 2019 #

5 PM

Weights 1:00:00 [3]

Warm up, then 5 sets of 8 reps with 4 exercises and a mix of core and plyometric exercises (single leg hops and squat jumps). Warm down.
6 PM

Running 29:05 [1] 4.13 km (7:03 / km)
shoes: Adidas Adizero

Very easy cruise out with Lisa

Wednesday Apr 3, 2019 #

11 AM

Running intervals 45:00 [4] 9.55 km (4:43 / km) +95m 4:29 / km
shoes: Adidas Adizero

Warm up from 10-15.5k/h over 7 minutes, then 20x200m at 16k/h, with 1 minute recoveries at 10k/h, followed by 6 minute warm down from 14-10k/h.

Tuesday Apr 2, 2019 #

4 PM

Weights 1:00:00 [3]

Warm up, then 5 sets of 8 reps with 4 exercises and a mix of core and plyometric exercises (depth/box and squat jumps). Warm down.

Monday Apr 1, 2019 #

6 PM

Running warm up/down 9:36 intensity: (2:04 @0) + (3:55 @1) + (3:13 @2) + (24 @3) 1.63 km (5:53 / km)
ahr:117 max:132 shoes: Inov-8 XTalon 230

Orienteering 30:45 intensity: (15 @0) + (10 @1) + (24 @2) + (3:46 @3) + (26:10 @4) *** 4.54 km (6:47 / km)
ahr:152 max:159 spiked:9/11c shoes: Inov-8 XTalon 230

LOG Spring series at Chambers' Farm Wood running Technical (4k, 20m).Pretty clean, although dropped time on what I thought was a decent track route choice to avoid some brashing, but turned out not to be that good...

Running warm up/down 30:23 intensity: (24 @0) + (1:56 @1) + (22:27 @2) + (5:36 @3) 4.55 km (6:40 / km)
ahr:129 max:141 shoes: Inov-8 XTalon 230

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