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Training Log: Andy L

In the last 7 days:

activity # timemileskm+m
  Running4 3:03:21 24.5(7:29) 39.43(4:39) 307
  Orienteering1 48:05 4.45(10:49) 7.16(6:43) 29
  Gym1 20:00
  Total5 4:11:26 28.95 46.58 336
  [1-5]5 4:11:24
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SaSuMoTuWeThFr

Wednesday Nov 26 #

7 PM

Orienteering 48:05 7.16 km (6:43 / km) +29m 6:35 / km
ahr:140 max:163 shoes: x talon 212 #1

Orienteering at a Castle near M1.

First time the map was used, so was a bit sketchy in places but really good fun to be able to flag chase on a school night. Got quite lost on the first loop, didn't break 10 min kms oops, but much better on the second loop.

Running 24:06 5.16 km (4:40 / km) +51m 4:27 / km
ahr:149 max:162 shoes: RocLite 243#1

cruising

Tuesday Nov 25 #

7 PM

Running 49:14 10.69 km (4:36 / km) +1m 4:36 / km
shoes: RocLite 243#1

intervals 5 x 1km
really wet underfoot, especially on the second half of the field so this slowed things down.

3.38
3.41
3.39
3.34
3.39

Average: 3.38

Monday Nov 24 #

Gym 20:00 [1]

Sunday Nov 23 #

11 AM

Running 58:46 12.7 km (4:38 / km) +130m 4:24 / km
ahr:161 max:179 shoes: RocLite 243#1

After buying a new car :-), popoed out for a short run before F1. Lots of bloomin dogs and really muddy underfoot.

L foot little toe quite sore. Worried these shoes are too small but will soldier on a for a bit.

Running plan for the time till Xmas:
> Do one intervals session a week with an eye on the ON's cross country
> Mix it up a bit with football, longer stuff @ weekends
> Only let job interviews / other work during the week compromise the amount of running, not whether I get out at all or not.
> Have fun!

Saturday Nov 22 #

7 PM

Running 51:15 10.88 km (4:43 / km) +125m 4:27 / km
ahr:160 max:173 shoes: RocLite 243#1

Had to go to bed at 4pm as too tired from the week and <6 hours sleep most nights, so the late wake up at 6pm entailed missing SPOOK but had some alternative fun sploshing about in the mud in Thieves and Harlow. Feeling pretty forked to be honest and felt like I was coming back from injury or something with the lack of pace / energy. Really good to clear head though.

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