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Training Log: Lexc

In the last 7 days:

activity # timemileskm+m
  Running9 6:36:45 47.7(8:19) 76.76(5:10) 725
  Orienteering3 1:54:46 12.38(9:16) 19.93(5:46) 249
  Total9 8:31:31 60.08(8:31) 96.69(5:17) 974
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TuWeThFrSaSuMo

Sunday Sep 24 #

12 PM

Running warm up/down 12:04 [2] 1.93 km (6:15 / km) +20m 5:57 / km
ahr:129 max:146 shoes: VJ Bold #2

Orienteering tempo 1:09:33 [4] 9.82 km (7:05 / km) +172m 6:31 / km
ahr:159 max:179 shoes: VJ Bold #2

HW - brown

Nice to go out on a course with not much pressure, just get out and get around! Went pretty well at the start, blip in the middle where I ran pretty awfully, lots of marshes, then a sick last section in the cool bit. Really fun! Not pushing to hard just enjoying it :))

Running warm up/down 12:46 [2] 2.26 km (5:39 / km) +9m 5:32 / km
ahr:150 max:163 shoes: VJ Bold #2

Saturday Sep 23 #

12 PM

Running warm up/down 9:03 [2] 1.25 km (7:14 / km) +2m 7:11 / km
ahr:128 max:154 shoes: VJ Bold #2

Orienteering race 28:20 [5] 5.63 km (5:02 / km) +72m 4:44 / km
ahr:178 max:199 shoes: VJ Bold #2

HW - mass start

95% good, 5% pretty bad! Settled nicely after a fun start into the lead pack of me, Kris and Jonny with Murray and Felly close behind. Going pretty well till the last loop where oxygen debt hit pretty hard, still, survived and had just the last two easy controls to go... Wait, that's the finish? Oh damn. Turned to go back to the penultimate control to see Felly, Jonny and Murray all flying past, solid 30s lost :(( dropped from 2nd to 5th - ahh well, still back with the "lead pack" so nice boost of confidence for jec :)

Running warm up/down 14:15 [2] 2.31 km (6:10 / km) +13m 6:00 / km
ahr:149 max:174 shoes: VJ Bold #2

3 PM

Running warm up/down 11:43 [2] 2.25 km (5:12 / km) +7m 5:08 / km
ahr:151 max:170 shoes: Nike Flyknit Racer

Orienteering race 16:53 [5] 4.48 km (3:46 / km) +5m 3:45 / km
ahr:171 max:192 shoes: Nike Flyknit Racer

HW - sprint

Head not really in it, neither the legs it seems. Didn't really enjoy this, just got it done. Not very well done at that either!! Nice course but just a bit tired!

Running warm up/down 10:41 [2] 2.03 km (5:16 / km) +4m 5:13 / km
ahr:130 max:138 shoes: Nike Flyknit Racer

Friday Sep 22 #

9 AM

Running 31:37 [3] 5.98 km (5:17 / km) +49m 5:05 / km
ahr:143 max:167 shoes: Nike Pegasus 33

Morning plod with Will, Lydia, a new guy and a punter. The punter was wearing chinos. He only lasted a K. Nice.

Thursday Sep 21 #

7 AM

Running 24:08 [3] 4.62 km (5:13 / km) +27m 5:05 / km
ahr:137 max:162 shoes: Nike Pegasus 33

Breakfast club
7 PM

Running warm up/down 18:03 [2] 4.27 km (4:14 / km) +13m 4:10 / km
ahr:135 max:145 shoes: Nike Flyknit Racer

Track jog plus drills

Running intervals 38:32 [4] 8.02 km (4:48 / km)
ahr:152 max:178 shoes: Nike Flyknit Racer

Lovely sesh tonight with the boys, felt good.

20 x fast/slow 200's
Times:
30,31,29,29,29,29,30,30,30,30, 30,29,29,29,30,30,30,29,29,25

Speedy finish ;)

Surprise appearances from Tam, Skunk and Bash which made things quite fun.

Running 21:40 [3] 3.89 km (5:34 / km) +65m 5:08 / km
ahr:165 max:175 shoes: Nike Flyknit Racer

Back home with the guys in the daaark

Wednesday Sep 20 #

3 PM

Running 1:31:00 [3] 16.0 km (5:41 / km) +354m 5:07 / km
ahr:135 max:167 shoes: Nike Pegasus 33

B+B extended with a mate - didn't fancy seat.

Tuesday Sep 19 #

7 AM

Running 27:48 [3] 5.51 km (5:03 / km) +44m 4:51 / km
ahr:137 max:163 shoes: Nike Pegasus 33

Meadows n chill - very nice morning
6 PM

Running warm up/down 19:43 [2] 4.23 km (4:40 / km) +16m 4:34 / km
ahr:144 max:167 shoes: Nike Pegasus 33

WUP n drills

Running intervals 32:10 [4] 8.2 km (3:55 / km)
ahr:157 max:194 shoes: Nike Pegasus 33

2k [5min] 8 x 400 [30s] 2k

Running 21:32 [3] 4.01 km (5:22 / km) +102m 4:46 / km
ahr:152 max:179 shoes: Nike Pegasus 33

Back home. Dead.

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