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Training Log: AndrewM

In the last 7 days:

activity # timemileskm+mload
  Running5 6:09:34 43.96(8:24) 70.74(5:13) 938498.8
  Orienteering1 25:10 3.57(7:02) 5.75(4:22) 1272.4
  Stretching1 18:00
  Total5 6:52:44 47.53 76.5 950571.2
  [1-5]5 6:27:16
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2:19
0:00
MoTuWeThFrSaSu

Sunday Jul 14 #

Note
(rest day)

Saturday Jul 13 #

8 AM

Running long 2:19:12 intensity: (56 @0) + (1:29:02 @1) + (49:13 @2) + (1 @3) 24.48 km (5:41 / km) +572m 5:06 / km
ahr:145 max:170 shoes: Hoka Speed Goat 5

Meech Valley Long Run
Felt good other than my calves. Thought I'd be feeling worse after 93km in the past week

Friday Jul 12 #

4 PM

Running 53:54 intensity: (1:14 @0) + (48:06 @1) + (4:34 @2) 10.72 km (5:02 / km) +174m 4:39 / km
ahr:140 max:161 shoes: Hoka Clifton 9

Thursday Jul 11 #

7 PM

Running intervals 1:05:34 intensity: (48 @0) + (23:27 @1) + (25:12 @2) + (11:03 @3) + (5:04 @4) 15.15 km (4:20 / km) +19m 4:18 / km
ahr:157 max:186 shoes: Adidas Tekumi Sen 10

8 x 4min w/ 1min easy
Felt really good, kinda eased into it since I wasn't sure how my legs were feeling but they felt pretty damn good for the first time in a while guess yesterday very easy run worked. 3:40-3:30 pace mostly. Last big workout before NAOC

Wednesday Jul 10 #

8 PM

Running 1:04:19 intensity: (3:43 @0) + (1:00:36 @1) 11.0 km (5:51 / km) +103m 5:35 / km
ahr:122 max:138 shoes: Hoka Clifton 9

Ran as slow as possible

Tuesday Jul 9 #

6 PM

Running warm up/down 23:58 intensity: (31 @0) + (23:27 @1) 4.64 km (5:10 / km) +38m 4:58 / km
ahr:138 max:145 shoes: Hoka Clifton 9

Orienteering tempo 25:10 intensity: (16 @0) + (18 @1) + (2:46 @2) + (20:43 @3) + (1:07 @4) 5.75 km (4:22 / km) +12m 4:20 / km
ahr:172 max:181 shoes: Icebug Acceleritas 8

Sprint at college la cite. Pretty long course but I think I picked pretty good routes. Legs were feeling pretty heavy by the end.

Running warm up/down 22:37 intensity: (2:32 @1) + (20:05 @2) 4.76 km (4:45 / km) +31m 4:36 / km
ahr:156 max:169 shoes: Hoka Clifton 9

Stretching 18:00 [0]
ahr:79 max:101

Monday Jul 8 #

Note
(rest day)

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