In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||3|| 2:06:23|| 16.69||(7:34)|| 26.86||(4:42)|| 365|
| ||Trail / Hill Running||1|| 51:20|| 6.13||(8:22)|| 9.87||(5:12)|| 366|
| ||Orienteering||1|| 26:08|| 3.37||(7:46)|| 5.42||(4:49)|| 15|
| ||Total||5|| 3:23:51|| 26.19||(7:47)|| 42.15||(4:50)|| 746|
|averages - sleep:8 rhr:44|
Running long 1:13:19  16.06 km (4:34 / km) +318m 4:09 / km
ahr:144 max:176 rhr:47 slept:7.75 shoes: New Balance MT690v2
Long one out to Rhuallt and the A55 and back by Tremeirchion. Fair amount of climb for this route and it’s a good one to keep doing on the roads. Didn’t finish off the week well last week so making sure it’s better this time.
Trail / Hill Running 51:20  9.87 km (5:12 / km) +366m 4:23 / km
ahr:147 max:177 rhr:42 slept:7.75 shoes: inov-8 Roclite 290
Moel-y-Parc on a good loop. Solid run and feeling okay but a bit tired on the downhill. Took an uphill segment n am pretty much finished getting all the segments on the hill now ;)
Running 27:03  6.17 km (4:23 / km) +47m 4:13 / km
ahr:119 max:144 rhr:40 slept:8.0 shoes: New Balance MT690v2
Normal recovery run at home - working before school so no run in Chester. Fine with the torch and keeping at a good pace without even looking at my watch or pushing it so feeling quite alright rly
rhr:45 (sick) (rest day)
No training today. Really sick all day today but completely unrelated to the cold last week - not planning on making it worse so just missing the long run today.
Running warm up/down 26:01  4.63 km (5:37 / km)
shoes: inov-8 X-Talon 212
Orienteering tempo 26:08  ** 5.42 km (4:49 / km) +15m 4:45 / km
ahr:154 max:191 rhr:44 slept:8.5 shoes: inov-8 X-Talon 212
Schools League at Hightown Dunes - Green 1st.
Wanted to take this one at a good speed to see what I felt like were the weakest areas as a good middle distance practice. At the start I was going a bit too quick to stay in full contact but I’m the middle I was moving through really well and was 1-2 controls ahead which felt good. Definitely a main focus would be to keep getting ahead with the nav which is exactly right for a Middle I guess.
all weeks |