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Training Log: Niamhunter

In the last 7 days:

activity # timemileskm+m
  Run6 4:41:13 29.46(9:33) 47.41(5:56) 1080
  S & C3 1:40:00
  Orienteering1 36:52 3.21(11:28) 5.17(7:08) 155
  Cross Training1 30:04
  Total8 7:28:09 32.67 52.58 1235
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Friday Dec 14 #

5 PM

Cross Training (Spinning) 30:04 [1]
ahr:114 max:128

S & C 25:00 [2]

Thursday Dec 13 #

5 PM

Run warm up/down 16:18 intensity: (1:33 @1) + (12:13 @2) + (2:32 @3) 3.02 km (5:23 / km) +73m 4:49 / km
ahr:154 max:175

Warm Up

Orienteering 36:52 intensity: (17 @1) + (7:09 @2) + (14:04 @3) + (15:22 @4) 5.17 km (7:08 / km) +155m 6:12 / km
ahr:172 max:187

WCOC Orienteering - Low Rigg

Caught up with dad part way round so became a bit of head to head racing (I won :)). Legs feeling good and nav all good apart from one where I just ran past it

Run 17:05 intensity: (49 @1) + (5:00 @2) + (8:08 @3) + (3:08 @4) 3.15 km (5:25 / km) +69m 4:53 / km
ahr:168 max:191

4* uphill strides

Cool Down

Wednesday Dec 12 #

2 PM

Run 1:05:12 intensity: (51 @1) + (26:54 @2) + (35:00 @3) + (2:27 @4) 10.76 km (6:03 / km) +286m 5:21 / km
ahr:165 max:178

Easy with Dad over Slate Fell, the golf course and the Hay. Very nice afternoon to be out :)
4 PM

S & C 45:00 [2]

Normal bits of core, strength and some plyo

Run 7:18 intensity: (4:53 @1) + (2:25 @2) 1.23 km (5:55 / km)
ahr:132 max:151

Shaking out the legs after strength stuff just to see if it loosens them more quickly than normal

Tuesday Dec 11 #

6 PM

Run warm up/down 16:18 intensity: (2:35 @1) + (10:38 @2) + (3:05 @3) 2.9 km (5:37 / km) +17m 5:28 / km
ahr:156 max:178

Warm Up

Run 37:49 intensity: (4:57 @1) + (4:19 @2) + (3:23 @3) + (14:49 @4) + (10:21 @5) 7.56 km (5:00 / km) +112m 4:39 / km
ahr:178 max:196

Keswick AC

4* 2 mins [1 min], 3 * 3 mins [2 min], 4* 2 mins [1 min]

On the round the houses loop so bits of up, down and flat. Legs felt good, was pushing the pace quite a bit but didn't seem to tire too much. A very enjoyable session :)

Run warm up/down 15:03 intensity: (27 @1) + (3:40 @2) + (10:38 @3) + (18 @4) 2.65 km (5:40 / km) +21m 5:27 / km
ahr:168 max:178

Cool Down

Monday Dec 10 #

4 PM

Run 30:59 intensity: (1:16 @1) + (23:04 @2) + (6:39 @3) 5.59 km (5:33 / km) +23m 5:26 / km
ahr:157 max:174

Admiring the many Christmas lights out around town :)
5 PM

S & C 30:00 [2]

Sunday Dec 9 #

10 AM

Run 1:15:11 intensity: (2:30 @1) + (20:06 @2) + (41:26 @3) + (11:09 @4) 10.53 km (7:08 / km) +478m 5:49 / km
ahr:170 max:186

Up, around and down Loughrigg, just a bit of exploring but quite enjoyable :)

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