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Training Log: Lexc

In the last 7 days:

activity # timemileskm+m
  Running4 3:16:06 22.66(8:39) 36.46(5:23) 725
  Orienteering2 1:38:49 8.96(11:02) 14.42(6:51) 376
  Gym1 1:00:00
  Total6 5:54:55 31.62 50.88 1101
  [1-5]5 4:54:55
«
1:49
0:00
ThFrSaSuMoTuWe

Tuesday Jan 17 #

6 PM

Running intervals 1:24:10 [4] 13.17 km (6:23 / km) +367m 5:37 / km
ahr:152 max:175 shoes: Brooks Mach 18

Disgusting hills session. Loved it.

6x1min [3mins]
8x30s [2mins]


Elevation graph for the whole run looks cool^^^

Seemed to be running alright though managed to die towards the end of almost all the reps. Good to have the skunk right next to me with them all :)) Made the session solid!!

Monday Jan 16 #

2 PM

Running 49:08 [3] 10.44 km (4:42 / km) +270m 4:10 / km
ahr:164 max:185 shoes: Nike Vomero 10

Really nice run around B&B - sun out, warm weather and very enjoyable.
Standard loop.
6 PM

Gym 1:00:00 [0]

Sunday Jan 15 #

Note
(rest day)

Probs a good shout

Saturday Jan 14 #

11 AM

Running intervals 37:53 [4] 8.1 km (4:41 / km) +40m 4:34 / km
ahr:150 max:179 shoes: Icebug Acceleritas4 RB9X

8x500m [1 min] on a snowy icy road.
Need some speed:((

Times were all pretty varied - depended on the iciness!!

Friday Jan 13 #

11 AM

Orienteering 1:05:32 [3] 8.22 km (7:58 / km) +249m 6:55 / km
ahr:155 max:179 shoes: Icebug Zeal OLX

Long on Docharn - deep snow - very nice.
Knee started getting noisy after about 40mins so I cut it short.
Still good though.

Thursday Jan 12 #

11 AM

Running warm up/down 13:33 [2] 2.7 km (5:01 / km) +39m 4:41 / km
ahr:154 max:166 shoes: Icebug Zeal OLX

WUP

Orienteering 33:17 [4] 6.2 km (5:22 / km) +127m 4:52 / km
ahr:168 max:188 shoes: Icebug Zeal OLX

One man relay training - ran well, was nice.
Technically pretty good in the early chaos and pulled through nicely.

Running warm up/down 11:22 [2] 2.05 km (5:33 / km) +9m 5:26 / km
ahr:156 max:166 shoes: Icebug Zeal OLX

WDN

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