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Training Log Archive: PM

In the 7 days ending Jun 19, 2022:

activity # timemileskm+m
  Cycling1 1:42:39 19.21(5:21) 30.91(3:19) 136
  Cross2 1:07:01
  Weights1 45:00
  Orienteering2 27:57 3.85(7:15) 6.2(4:30) 525 /30c83%
  Running1 15:00 0.93(16:06) 1.5(10:00)
  Total6 4:17:37 23.99 38.61 14125 /30c83%
  [1-5]6 1:51:22

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MoTuWeThFrSaSu

Friday Jun 17, 2022 #

10 AM

Cycling 1:42:39 intensity: (1:31:57 @0) + (10:41 @1) + (1 @3) 30.91 km (3:19 / km) +136m 3:15 / km
ahr:96 max:115

Easy cycle out to Bracebridge Heath to check map and control sites for the LUL event there on the 29th.

Thursday Jun 16, 2022 #

3 PM

Weights 45:00 [1]

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

Wednesday Jun 15, 2022 #

6 PM

Running warm up/down 15:00 [1] 1.5 km (10:00 / km)
shoes: Adidas Adizero Adios

Orienteering race 12:59 [4] ** 2.8 km (4:38 / km) +5m 4:36 / km
spiked:9/12c shoes: Adidas Adizero Adios

Ran Prologue (2,8k) in the LUL/LCS, being cautious with the achilles and lacking top speed. An ok run, but nothing more...
7 PM

Orienteering race 14:58 [4] ** 3.4 km (4:24 / km)
spiked:16/18c shoes: Adidas Adizero Adios

Still a touch nervous in the Chase, but Achilles held well and managed to get the gas going. A good solid run after the first couple of controls, but it's sore now. Need to take the next week easy to let it calm down properly

Tuesday Jun 14, 2022 #

3 PM

Cross 35:53 intensity: (23:15 @0) + (12:38 @1)
ahr:104 max:119

Again, easy on the bike... hope that tomorrow's LCS will not be tough tough on it, but need to think this one through

Monday Jun 13, 2022 #

2 PM

Cross 31:08 intensity: (31:03 @0) + (3 @1) + (2 @3)
ahr:92 max:114

Just sitting easy on the bike to let the achilles recover after the racing on Sunday

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