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Training Log Archive: PM

In the 7 days ending Jan 9, 2022:

activity # timemileskm+m
  Running5 2:25:30 14.36(10:08) 23.12(6:18) 173
  Weights2 1:30:00
  Orienteering2 1:20:56 7.71(10:30) 12.41(6:31) 22213 /15c86%
  Total7 5:16:26 22.08 35.53 39513 /15c86%
  [1-5]7 4:54:00

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MoTuWeThFrSaSu

Sunday Jan 9, 2022 #

8 AM

Running 30:36 intensity: (1:14 @0) + (16:26 @1) + (12:56 @2) 5.13 km (5:58 / km) +1m 5:58 / km
ahr:121 max:131 shoes: Adidas Adizero

Easy run on the beach at Maspalomas before the flight home

Saturday Jan 8, 2022 #

9 AM

Weights 45:00 [1]

Gym session working on 4 exercises (4 sets of 8-10 reps), with core exercises too, warm up and then warm down.

Friday Jan 7, 2022 #

11 AM

Running warm up/down 26:28 intensity: (58 @0) + (4:31 @1) + (15:24 @2) + (3:32 @3) + (50 @4) + (1:13 @5) 3.58 km (7:23 / km) +102m 6:28 / km
ahr:130 max:171 shoes: Adidas Adizero

Orienteering 46:51 intensity: (1:49 @0) + (12:57 @1) + (21:58 @2) + (10:07 @3) *** 6.27 km (7:28 / km) +115m 6:51 / km
ahr:127 max:147 shoes: Adidas Adizero

A steady session on the El Cabron map, running the M55 course.

Thursday Jan 6, 2022 #

11 AM

Running warm up/down 10:34 intensity: (3:09 @0) + (2:30 @1) + (4:33 @2) + (22 @3) 1.61 km (6:34 / km) +61m 5:31 / km
ahr:117 max:137 shoes: Adidas Adizero

Orienteering 17:07 intensity: (20 @0) + (40 @1) + (4:27 @2) + (9:38 @3) + (2:02 @4) ** 2.88 km (5:57 / km) +66m 5:20 / km
ahr:138 max:152 shoes: Adidas Adizero

Run around the M55 sprain course at Ingenio (1.9k, 80m, 17 controls), which was marred by several of the parks being closed so couldn't get to 1, 2, 4, 5, 13 & 14!

Running warm up/down 2:44 intensity: (1:28 @0) + (1:10 @1) + (5 @2) + (1 @3) 0.31 km (8:49 / km) +7m 7:56 / km
ahr:108 max:125 shoes: Adidas Adizero

Orienteering 16:58 intensity: (31 @0) + (15 @1) + (26 @2) + (7:30 @3) + (8:16 @4) ** 3.26 km (5:12 / km) +42m 4:53 / km
ahr:145 max:156 spiked:13/15c shoes: Adidas Adizero

Good session on the M55 sprint course at Aguimes (2.3k,30m, 15), with no access issues here! Flow was pretty good for this point in the early season...

Running warm up/down 2:25 intensity: (1:57 @1) + (27 @2) + (1 @3) 0.41 km (5:51 / km)
ahr:120 max:137 shoes: Adidas Adizero

Wednesday Jan 5, 2022 #

8 AM

Running 41:18 intensity: (8:07 @0) + (23:13 @1) + (9:58 @2) 7.37 km (5:36 / km)
ahr:116 max:128 shoes: Adidas Adizero

Along the beach at Maspalomas for an early morning easy one.

Tuesday Jan 4, 2022 #

9 AM

Weights 45:00 [1]

Gym session working on 4 exercises (4 sets of 8-10 reps), with core exercises too, warm up and then warm down.

Monday Jan 3, 2022 #

9 AM

Running 31:25 intensity: (4:50 @0) + (22:53 @1) + (3:42 @2) 4.71 km (6:40 / km) +2m 6:40 / km
ahr:115 max:127 shoes: Adidas Adizero

Easy one in the dunes at Maspalomas as the holiday gets under way

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