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Training Log Archive: PM

In the 7 days ending May 15:

activity # timemileskm+m
  Running5 3:05:57 19.59(9:30) 31.52(5:54) 184
  Weights1 45:00
  Cross1 35:00
  Orienteering1 32:44 2.91(11:16) 4.68(7:00) 6216 /19c84%
  Total7 4:58:41 22.49 36.2 24616 /19c84%
  [1-5]7 4:33:53

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MoTuWeThFrSaSu

Sunday May 15 #

10 AM

Running 33:26 intensity: (33 @0) + (25:44 @1) + (5:05 @2) + (2:04 @3) 5.84 km (5:43 / km) +11m 5:40 / km
ahr:120 max:146 shoes: Adidas Adizero

Easy run out on the beach after a heavy night gigging in Grimsby ;-)

Saturday May 14 #

3 PM

Running 1:08:26 intensity: (2:44 @0) + (43:58 @1) + (21:44 @2) 11.85 km (5:47 / km) +157m 5:25 / km
ahr:119 max:135 shoes: Adidas Adizero Adios

Nice roll around the Wolds in the sun

Friday May 13 #

3 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

Thursday May 12 #

4 PM

Running 35:32 intensity: (8:20 @0) + (27:12 @1) 6.18 km (5:45 / km) +2m 5:44 / km
ahr:111 max:118 shoes: Adidas Adizero

Easy one around Scothern loop, working out the soreness from yesterday

Wednesday May 11 #

6 PM

Running warm up/down 11:40 intensity: (1:42 @0) + (5:41 @1) + (4:17 @2) 1.45 km (8:01 / km) +15m 7:38 / km
ahr:118 max:130 shoes: inov-8 x talons

Orienteering 32:44 intensity: (26 @0) + (18 @1) + (8 @2) + (35 @3) + (25:42 @4) + (5:35 @5) *** 4.68 km (7:00 / km) +62m 6:34 / km
ahr:157 max:169 spiked:16/19c

Ran HALO's Poacher at Swallow Vale. Feeling much better, though still struggling to find top gear after Sunday. Did enough to bag 2nd place though ;-)

Tuesday May 10 #

5 PM

Cross 35:00 [1]

Easy leg turnover on the bike, as still sore after Sunday and want to be right for tomorrow's Poacher.

Monday May 9 #

4 PM

Running 36:53 intensity: (11:03 @0) + (25:09 @1) + (41 @2) 6.19 km (5:57 / km)
ahr:111 max:127 shoes: Adidas Adizero

Slow, recovery run after yesterday's 10k blast - lots of DOMS...

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