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Training Log: Spud

In the last 7 days:

activity # timemileskm+m
  Road/Track6 2:31:20 19.6(7:43) 31.55(4:48) 400
  Trail/Terrain1 50:50 6.43(7:54) 10.35(4:55) 152
  Strength and conditoning1 35:00
  Orienteering (forest)1 34:33 3.47(9:57) 5.59(6:11) 7720 /23c86%
  Orienteering (sprint/urban)1 16:00 2.29(7:00) 3.68(4:21) 6724 /25c96%
  Total8 4:47:43 31.8 51.17 69644 /48c91%
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Friday Mar 24 #

4 PM

Road/Track 26:49 [1] 5.72 km (4:41 / km) +49m 4:30 / km
ahr:143 max:163 shoes: Adidas Supernova Glide Boost 6

Easing out with a couple of strides thrown in.

Thursday Mar 23 #

12 PM

Road/Track warm up/down 19:59 [1] 4.28 km (4:40 / km) +45m 4:26 / km
ahr:136 max:157 shoes: Nike Zoom Pegasus 31

Orienteering (sprint/urban) 16:00 [4] *** 3.68 km (4:21 / km) +67m 3:59 / km
ahr:170 max:181 spiked:24/25c shoes: Nike Zoom Pegasus 31

Planned and ran a test sprint around Endcliffe. Planned quick and didn'l look at routes but was based on an old SPOOK one with additions.Not full gas and pretty slippy out, made sure to include the technical bits so lots of dead ends with plenty of sharp turning. Moving well and navigating well, only really missed one route and that was partly due to building works, losing maybe 10secs. Feeling good.

Wednesday Mar 22 #

1 PM

Road/Track 20:14 [2] 4.27 km (4:44 / km) +91m 4:17 / km
ahr:145 max:174 shoes: Adidas Supernova Glide Boost 6

Run out to eccy woods.

Orienteering (forest) 34:33 [3] **** 5.59 km (6:11 / km) +77m 5:47 / km
ahr:148 max:164 spiked:20/23c shoes: Inov-8 x-talon 212

Planned and ran a middle distance course on Eccy woods. Felt good and focused today, interpretaion was good. No pressure on the running just cruising round but felt excellent. Nav was very good, couple of overshoots and one circle slip but had contact at all times and always knew where I was. Very positive session.

Road/Track 21:42 [1] 4.29 km (5:03 / km) +112m 4:28 / km
ahr:134 max:158 shoes: Adidas Supernova Glide Boost 6

Home.

Tuesday Mar 21 #

1 PM

Road/Track 18:41 [2] 3.77 km (4:57 / km) +91m 4:25 / km
ahr:122 max:142 shoes: Adidas Supernova Glide Boost 6

To and from a lecture I always spend more time walking to.
5 PM

Road/Track 16:53 [1] 3.07 km (5:30 / km) +2m 5:29 / km
ahr:131 max:144 shoes: Adidas Supernova Glide Boost 6

To Potters then on the track.
6 PM

Road/Track intervals 15:41 [4] 4.06 km (3:52 / km) +8m 3:50 / km
ahr:166 max:182 shoes: Mizuno Wave Musha 4

Controlled and disciplined taper session. Focused on form and maintaining a rhythm, never losing control. 10x200(200), so short and sweet. Splits:
30.1, 32.1, 30.6, 30.2, 30.7, 30.6, 30.1, 30.4, 30.1, 29.7.
Good consistency and happy with the times in shit weather, solo and weaving. Looking forward to the weekend very much now.

Road/Track warm up/down 11:21 [1] 2.09 km (5:26 / km) +2m 5:24 / km
ahr:130 max:140 shoes: Adidas Supernova Glide Boost 6

Monday Mar 20 #

4 PM

Trail/Terrain 50:50 [2] 10.35 km (4:55 / km) +152m 4:35 / km
ahr:134 max:160 shoes: Adidas Supernova Glide Boost 6

Easy with the boys in Porter then back from the gym after circuits. Feeling good.
5 PM

Strength and conditoning 35:00 [2]

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Orienteer at the University of Sheffield




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