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Training Log Archive: PM

In the 7 days ending Feb 6, 2022:

activity # timemileskm+m
  Running6 2:39:48 15.77(10:08) 25.37(6:18) 231
  Orienteering3 1:39:47 12.26(8:08) 19.74(5:03) 135
  Weights1 45:00
  Total7 5:04:35 28.03 45.11 366
  [1-5]7 4:51:49

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MoTuWeThFrSaSu

Sunday Feb 6, 2022 #

10 AM

Running 59:02 intensity: (3:09 @0) + (21:50 @1) + (29:45 @2) + (3:09 @3) + (1:09 @4) 8.19 km (7:13 / km) +228m 6:20 / km
ahr:124 max:155 shoes: inov-8 x talons

Easy one out of the valley and up the broken road to angle then up to Hollins Cross, along under the ridge to Lose Hill and back down. Stayed off the very tops, as weather minging and wind v strong. Enjoyed the conditions though!

Saturday Feb 5, 2022 #

1 PM

Running warm up/down 3:38 intensity: (28 @0) + (1:36 @1) + (1:15 @2) + (19 @3) 0.53 km (6:49 / km)
ahr:120 max:143 shoes: inov-8 x talons

Orienteering 28:36 intensity: (9 @0) + (33 @1) + (2:09 @2) + (12:21 @3) + (13:24 @4) *** 4.51 km (6:20 / km) +114m 5:38 / km
ahr:145 max:157 shoes: inov-8 x talons

Ran Green at SYO's park race in Norfolk Park, looking to cruise around at tempo pace. A touch harder than I wanted and now feeling the fatigue. Just need to notch it back for a few days here

Running warm up/down 1:09 intensity: (49 @1) + (20 @2) 0.18 km (6:15 / km) +3m 5:47 / km
ahr:120 max:133 shoes: inov-8 x talons

Friday Feb 4, 2022 #

3 PM

Running warm up/down 17:15 intensity: (3:01 @0) + (4:38 @1) + (7:08 @2) + (2:28 @3) 2.63 km (6:34 / km)
ahr:122 max:140 shoes: Adidas Adizero

Orienteering 25:14 intensity: (26 @0) + (13 @1) + (23 @2) + (1:18 @3) + (22:54 @4) ** 5.71 km (4:25 / km) +3m 4:25 / km
ahr:152 max:160 shoes: Adidas Adizero

Ran LOG's final maprun course around Lincoln North and took the win, just, by only around q5 seconds.Legs feeling a touch heavy after a reasonable week or two of training

Thursday Feb 3, 2022 #

3 PM

Weights 45:00 [1]

Gym session working on 4 exercises (4 sets of 6-8 reps), with core exercises too, warm up and then warm down.

Wednesday Feb 2, 2022 #

6 PM

Running warm up/down 6:28 intensity: (40 @0) + (3:58 @1) + (1:50 @2) 1.08 km (6:00 / km)
ahr:118 max:133 shoes: Adidas Adizero

Orienteering 45:57 intensity: (13 @0) + (56 @1) + (30 @2) + (23:33 @3) + (19:00 @4) + (1:45 @5) ** 9.52 km (4:50 / km) +18m 4:47 / km
ahr:147 max:168 shoes: Adidas Adizero

What was planned as a tempos session around the LOG FtN in Lincoln South ended up being a touch harder than I ideally wanted. Running out of time at the end and put the foot down to avoid too many penalties. The good point was that I was feeling reasonably fresh now after the Sunday race.

Tuesday Feb 1, 2022 #

8 AM

Running 35:50 intensity: (1:05 @0) + (13:51 @1) + (20:54 @2) 6.19 km (5:47 / km)
ahr:123 max:134 shoes: Adidas Adizero

Sunday's event still in the legs and taking it easy.

Monday Jan 31, 2022 #

3 PM

Running 36:26 intensity: (3:35 @0) + (32:09 @1) + (42 @2) 6.58 km (5:32 / km)
ahr:115 max:126 shoes: Adidas Adizero

Easy recovery run after the race the previous day.

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