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Training Log: AliMas

In the last 7 days:

activity # timemileskm+m
  Running10 8:51:56 65.81(8:05) 105.91(5:01) 2002
  Orienteering 2 1:18:02 7.35(10:37) 11.82(6:36) 182
  Strength and Conditioning2 1:15:00
  Total11 11:24:58 73.16 117.74 2184
  [1-5]11 10:09:58
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SaSuMoTuWeThFr

Friday Apr 28 #

8 AM

Running 30:15 [2] 6.4 km (4:43 / km) +54m 4:32 / km
shoes: Asics gel zaraca 3

Easy Meadows with Tim n Tam, nice morning.

Thursday Apr 27 #

6 AM

Running 8:56 [2] 1.85 km (4:50 / km) +14m 4:39 / km
shoes: Asics gel zaraca 3

Strength and Conditioning 45:00 [0]

Running 10:29 [2] 2.06 km (5:05 / km) +28m 4:46 / km

5 PM

Running 20:26 [2] 3.97 km (5:09 / km) +27m 4:59 / km
shoes: Asics gel zaraca 3

Running 30:59 [4] 6.43 km (4:49 / km) +4m 4:48 / km
shoes: Asics gel zaraca 3

3x 1km [2 mins], 5 min break, 4x 400m[3 mins] on the Meadows with lads
Good session and running surprisingly well, do rate short reps sometimes. Achilles tightened up a bit towards the end but hopefully nothing too bad.

Running 17:23 [2] 3.07 km (5:40 / km) +14m 5:32 / km

Wednesday Apr 26 #

12 PM

Running 1:31:56 [3] 16.35 km (5:37 / km) +489m 4:53 / km
shoes: Saucony Nomads

Good times on the Seat with Tam. Getting pretty tired towards the end.

Tuesday Apr 25 #

9 AM

Running 41:26 intensity: (34:06 @2) + (7:20 @3) 7.01 km (5:55 / km) +264m 4:58 / km
shoes: Asics gel zaraca 3

Easy along the hill with Dad and joined him for his first long hill rep then back across the big field. Not envious of him doing more reps. Back to Edinburgh this afternoon.
5 PM

Running 17:08 [2] 3.65 km (4:42 / km) +27m 4:32 / km
shoes: Asics gel zaraca 3

Running 35:24 [4] 10.0 km (3:32 / km) +6m 3:32 / km
shoes: Asics gel zaraca 3

21 second building up, 20 mins [5mins], 10 mins, 3 seconds (to get 10k)

Tam and I joined Sasha for one of his delightful tempo sessions. Ran with the big man himself for roughly the first couple of k of the 20 and first k of the 10 but then he flew off. Good mental battle to get it done, top stuff.

Running 23:24 [2] 4.51 km (5:12 / km) +13m 5:07 / km
shoes: Asics gel zaraca 3

Monday Apr 24 #

9 AM

Strength and Conditioning 30:00 [0]

Running 38:43 [2] 7.61 km (5:05 / km) +109m 4:45 / km
shoes: Asics gel zaraca 3

Easy along the hill then back on the Coach road. Tired legs today but they did wake up a little in the second half.

Sunday Apr 23 #

12 PM

Running 1:55:44 [3] 21.65 km (5:21 / km) +865m 4:27 / km
shoes: Asics gel zaraca 3

Good long one out to Norbury then Ranmore and back over Box. Didn't have an awful lot of motivation to get out the door and delayed it as long as possible by cutting Dad's hair so was quite nice of the legs not too feel awful. Went slightly different to plan between Norbury and Ranmore which added a bit more interest. Struggling on the last climbs but they were always going to be a bit of a pain.

Saturday Apr 22 #

8 AM

Running 13:02 [2] 2.73 km (4:46 / km) +1m 4:46 / km
shoes: Asics gel zaraca 3

Running 16:06 [5] 4.96 km (3:15 / km) +1m 3:14 / km
shoes: Asics gel zaraca 3

Worthing Parkrun
Plan was to the run at 3s with Jack then see what happened, lasted for a whole 1km. Nasty cross wind making things tough in both directions. Had my watch on lap splits so thought I was on for much worse at the end when seeing 3.20s which was a little silly, ah well, pretty good laugh.

Running 4:57 [2] 0.95 km (5:11 / km)
shoes: Asics gel zaraca 3

10 AM

Orienteering 1:02:55 [3] 9.14 km (6:53 / km) +139m 6:24 / km
shoes: Walsh PB Elite (DB)

SEJS training at The Chantries all on contour only map. Lovely little, hilly area.
1 PM

Running 5:09 [2] 0.87 km (5:56 / km) +40m 4:49 / km
shoes: Walsh PB Elite (DB)

Orienteering 15:07 intensity: (3:07 @2) + (12:00 @4) 2.69 km (5:37 / km) +43m 5:12 / km
shoes: Walsh PB Elite (DB)

Head to head with Jack whilst collecting controls until we caught up the relay. Bit scrappy but not feeling all the bad.

Running 10:29 [2] 1.84 km (5:42 / km) +46m 5:04 / km
shoes: Walsh PB Elite (DB)

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