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Training Log Archive: PM

In the 7 days ending May 14, 2023:

activity # timemileskm+m
  Running3 3:25:40 20.51(10:02) 33.0(6:14) 219
  Orienteering2 1:44:10 9.87(10:33) 15.89(6:33) 123
  Weights1 45:00
  Total6 5:54:50 30.38 48.89 342
  [1-5]6 5:03:35

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MoTuWeThFrSaSu

Sunday May 14, 2023 #

10 AM

Running long 1:21:12 intensity: (2:47 @0) + (38:37 @1) + (31:52 @2) + (7:56 @3) 13.27 km (6:07 / km) +207m 5:41 / km
ahr:121 max:141 shoes: La Sportiva

Run out in the Wolds from Tetford west and north with John M. Beautiful morning for it ;-)

Saturday May 13, 2023 #

Weights 45:00 [1]

Gym session, working on 6 upper & lower body exercises (3 sets of 8-12 general hypertrophy reps), with core exercises too, warm up and then warm down

Friday May 12, 2023 #

4 PM

Running 35:23 intensity: (2:49 @0) + (22:53 @1) + (9:41 @2) 6.22 km (5:41 / km) +1m 5:41 / km
ahr:118 max:127 shoes: La Sportiva

Easy around the Scothern loop

Thursday May 11, 2023 #

6 PM

Orienteering 39:43 intensity: (11:31 @0) + (21:13 @1) + (4:52 @2) + (2:07 @3) 6.08 km (6:32 / km)
ahr:112 max:142 shoes: Mizuno Wave Rider 2

Nice pairs training course around the Ermine, working on Plan, at LOG's club night

Wednesday May 10, 2023 #

5 PM

Orienteering warm up/down 18:41 intensity: (4:43 @0) + (8:31 @1) + (5:03 @2) + (24 @3) 2.39 km (7:48 / km) +13m 7:36 / km
ahr:113 max:138 shoes: inov-8 212 x-talons

Orienteering 45:46 intensity: (31 @0) + (31 @1) + (18 @2) + (9:40 @3) + (31:21 @4) + (3:25 @5) *** 7.42 km (6:10 / km) +110m 5:45 / km
ahr:151 max:166 shoes: inov-8 212 x-talons

Grim experience at HALO's Poacher at Pillar. Started well and then poor map and wrong kite placement at 6 & 7 dropped me a few minutes, followed by relocation through to 8. Then took wrong choice for remainder of the score and ended up over time.

Monday May 8, 2023 #

4 PM

Running long 1:29:05 intensity: (28:54 @0) + (56:26 @1) + (3:44 @2) + (1 @3) 13.51 km (6:36 / km) +11m 6:34 / km
ahr:110 max:130 shoes: La Sportiva

Longer Dunholme loop

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