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Training Log: AdamConway

In the last 7 days:

activity # timemileskm+m
  Running5 3:15:12 16.23(12:02) 26.12(7:28)
  Orienteering1 1:00:00 2.17(27:35) 3.5(17:09)
  Gymn1 15:00
  Total6 4:30:12 18.41 29.62
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MoTuWeThFrSaSu

Saturday Jan 19 #

Running 15:00 [2] 1.3 km (11:32 / km)

WU/WD

Running race 48:36 [4] 10.0 km (4:52 / km)

Fitstuff G3 10km XC Trail race. 6th out of 185. Lovely course with mud, slopes & forest starting at Newlands and running over St Martha's, Chantries and back. Felt strong overall and held a solid pace throughout.
2 PM

Orienteering 1:00:00 [2] 3.5 km (17:09 / km)

Setting out controls for tomorrow's GO Level B at Puttenham.

Friday Jan 18 #

Running 21:36 [2] 4.0 km (5:24 / km)

Easy 4km round Blackheath.

Thursday Jan 17 #

Running 1:00:00 [3] 2.0 km (30:00 / km)

Waverley Harriers
Lot of plyometrics indoors then some fast loops around Rodborough's fields. Feeling fine.

Wednesday Jan 16 #

Running 30:00 [3] 6.82 km (4:24 / km)

30min progression - 10min easy, 10min steady, 10min tempo
1km times, 4.59, 4.43, 4.26, 4.11, 4.10, 4.13, 3.32

Tuesday Jan 15 #

Gymn 15:00 [3]

Pretty easy S&C session.

Running 20:00 [2] 2.0 km (10:00 / km)

Treadmill

Monday Jan 14 #

Note
(rest day)

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Recent Weeks:

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Training hours by intensity
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10
Jan 19
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Jan 5
Dec 29, 2018
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Jan 5
Dec 29, 2018
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Jan 19
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