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Training Log Archive: PM

In the 7 days ending May 8:

activity # timemileskm+m
  Running3 1:51:15 12.4(8:58) 19.96(5:34) 47
  Orienteering2 1:11:04 7.01(10:08) 11.29(6:18) 2269 /15c60%
  Weights1 45:00
  Total5 3:47:19 19.42 31.25 2739 /15c60%
  [1-5]5 3:22:07

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MoTuWeThFrSaSu

Sunday May 8 #

11 AM

Running warm up/down 23:35 intensity: (8:48 @0) + (9:16 @1) + (5:16 @2) + (15 @3) 2.24 km (10:32 / km) +10m 10:18 / km
ahr:110 max:138 shoes: Adidas Adizero Adios

Running race 40:07 intensity: (16 @0) + (13 @1) + (10 @2) + (13 @3) + (38:21 @4) + (54 @5) 9.83 km (4:05 / km) +37m 4:00 / km
ahr:157 max:167 shoes: Adidas Adizero Adios

First road 10k race in fifteen years! Thornhill 10k, just outside Stirling. Going well until the cheeky little climbs at the end, which just did enough to stop me breaking the 40 minute mark - gutted...

Friday May 6 #

9 AM

Running 33:23 intensity: (1:05 @0) + (16:15 @1) + (16:03 @2) 6.18 km (5:24 / km)
ahr:121 max:129 shoes: Adidas Adizero

Easy roll out around Reepham route

Thursday May 5 #

4 PM

Orienteering 32:52 intensity: (9:35 @0) + (11:45 @1) + (11:06 @2) + (26 @3) 5.22 km (6:18 / km) +113m 5:41 / km
ahr:114 max:139 shoes: inov-8 x talons

Setting up controls at Grimsthorpe for the LOG spring series event

Wednesday May 4 #

5 PM

Running warm up/down 14:10 intensity: (5:02 @0) + (8:29 @1) + (39 @2) 1.71 km (8:18 / km)
ahr:109 max:128 shoes: inov-8 x talons

Orienteering 38:12 intensity: (26 @0) + (2:02 @1) + (4:55 @2) + (3:47 @3) + (25:32 @4) + (1:30 @5) *** 6.07 km (6:18 / km) +113m 5:45 / km
ahr:148 max:165 spiked:9/15c shoes: inov-8 x talons

Ran Long (5.3k, 70m) at HALO's Poacher in Pillar Woods. Going well until the rain started and then couldn't see anything for around 15 minutes - not good and cost me at least 3 places! Need to try out a cap in future...

Tuesday May 3 #

4 PM

Weights 45:00 [1]

Gym session working on 6 exercises (3 sets of 8 power reps), with plyo and core exercises too, warm up and then warm down

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