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Training Log: patjaffe

In the last 7 days:

activity # timemileskm+m
  Running7 5:19:48 44.52(7:11) 71.65(4:28) 790
  Orienteering2 55:38 7.18(7:45) 11.56(4:49) 96
  Total8 6:15:26 51.7(7:16) 83.21(4:31) 886
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TuWeThFrSaSuMo

Saturday Jan 22 #

7 AM

Running warm up/down 16:15 [2] 3.35 km (4:51 / km) +13m 4:46 / km
shoes: Brooks Glycerin #4

Running 16:50 [4] 5.11 km (3:18 / km) +31m 3:12 / km
shoes: nvii Crazy Light XXC

Studley parkrun
Pretty happy with this, pb for the course although I have only done it a couple of times. Beautiful morning to be out on the trails, very enjoyable stuff.
8 AM

Orienteering intervals 34:34 intensity: (14:34 @2) + (20:00 @4) 6.84 km (5:03 / km) +64m 4:50 / km
shoes: nvii Crazy Light XXC

Jog over to polytech then knockout sprint training with a very strong group. Some nice head to head racing with Aston, a silly error that cost me the w on the first one but otherwise, felt like I was making ok decisions.
9 AM

Running warm up/down 16:23 [2] 3.45 km (4:45 / km) +18m 4:38 / km
shoes: Brooks Glycerin #4

Friday Jan 21 #

7 AM

Running (Easy) 51:01 [2] 10.53 km (4:51 / km) +149m 4:32 / km
shoes: Brooks Glycerin #4

Thursday Jan 20 #

7 PM

Running warm up/down 25:17 [2] 5.22 km (4:51 / km) +86m 4:28 / km
shoes: Brooks Glycerin #4

Running intervals 20:10 intensity: (10:10 @2) + (10:00 @4) 5.39 km (3:45 / km) +118m 3:23 / km
shoes: Nike Zoom Rival D

2x[6x300 (45")], 2'30" in between sets
Nice to do some proper speed work for a change. Nothing too special, just hitting fairly comfy 50s.

Running warm up/down 17:35 [2] 3.58 km (4:55 / km)
shoes: Brooks Glycerin #4

Wednesday Jan 19 #

11 AM

Running 23:33 [3] 5.23 km (4:30 / km) +90m 4:09 / km

Orienteering intervals 21:04 [4] 4.72 km (4:28 / km) +32m 4:19 / km
shoes: nvii Crazy Light XXC

Sprint ints at Kew Asylum set by Aston
Nice little reintroduction to sprints, felt a bit behind on the first one (even at a slightly lower intensity) but the second two reps felt decent.

Running warm up/down 28:02 [2] 5.59 km (5:01 / km) +64m 4:44 / km
shoes: Brooks Glycerin #4

Tuesday Jan 18 #

8 AM

Running (Easy) 29:32 [2] 6.12 km (4:50 / km) +132m 4:21 / km
shoes: Brooks Glycerin #4

5 PM

Running 1:15:10 intensity: (50:10 @2) + (25:00 @4) 18.09 km (4:09 / km) +90m 4:03 / km
shoes: Brooks Glycerin #4

5x1mile around optus oval with MUAC
Quality session today, nice consistant work and probably slightly helped by the fact that I didn't want to lose to Jonny on any reps after Saturday's race. Loop is a bit less than a mile (1.55) and averaged 5:00s

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