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Training Log: Frey

In the last 7 days:

activity # timemileskm+mload
  Running5 3:49:15 22.12(10:22) 35.6(6:26) 741124.6
  S+C2 1:20:0010.0
  Climbing1 1:00:0012.0
  Orienteering1 30:25 3.11(9:47) 5.01(6:05) 16241.8
  Total8 6:39:40 25.23 40.61 903188.4
  [1-5]7 6:08:19
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Tuesday Jan 18 #

5 PM

Running warm up/down 19:21 intensity: (12 @0) + (11:25 @1) + (4:59 @2) + (2:45 @3) 3.3 km (5:51 / km) +25m 5:39 / km
ahr:151 max:178 shoes: inov-8 212s

Running hills 32:01 intensity: (7:21 @1) + (4:39 @2) + (14:54 @3) + (5:07 @4) 3.85 km (8:19 / km) +264m 6:11 / km
ahr:167 max:189 shoes: inov-8 212s

4*3(3), 4*30s(2) - took the first 3 3mins hard, then held off on the last rather than not doing it at all. Legs are a mess from yesterday and I just wasn't feeling good all round, but held onto the pack and got much further up that I expected- big happy feels, im actually fit again!

Running warm up/down 20:38 intensity: (4:06 @1) + (3:15 @2) + (13:17 @3) 3.13 km (6:36 / km) +46m 6:09 / km
ahr:160 max:176 shoes: inov-8 212s

Monday Jan 17 #

7 AM

S+C 50:00 [1]

without Andrew - rip
4 PM

Running 20:00 intensity: (10 @0) + (6:13 @1) + (1:46 @2) + (11:35 @3) + (16 @4) 4.33 km (4:37 / km) +21m 4:31 / km
ahr:164 max:184 shoes: saucony guide

Very badly planned my day, the first aid course slipped my mind with all my meetings today, so had to cut my run short, and speed it up.
Major doms from s+c already lol

Sunday Jan 16 #

Note
(rest day)

A lovely day off, bit hungover, bit tired
3 PM

S+C 30:00 [0]

Saturday Jan 15 #

10 AM

Running 56:37 intensity: (30 @0) + (13:57 @1) + (13:48 @2) + (28:22 @3) 7.53 km (7:31 / km) +207m 6:37 / km
ahr:159 max:183 shoes: speedcross 5

Seat with some girlies
Feeling good but tired from lack of sleep due to weird dreams

Friday Jan 14 #

8 AM

Running 52:11 intensity: (1 @0) + (7:31 @1) + (5:57 @2) + (38:42 @3) 8.48 km (6:09 / km) +117m 5:45 / km
ahr:165 max:182 shoes: speedcross 5

Crags and KF with Neil, very tired legs from last night lol, chest was shit the usual
4 PM

Climbing 1:00:00 [1]

A full glengyle turnout, topped off with a flat dinner out - what a treat
Smashed my hip and a bit above off a hold and it hurts.

Thursday Jan 13 #

7 PM

Running warm up/down 14:28 intensity: (10 @0) + (6:48 @1) + (4:10 @2) + (3:20 @3) 2.52 km (5:44 / km) +32m 5:24 / km
ahr:153 max:173 shoes: speedcross 5

Orienteering 30:25 intensity: (18 @0) + (24 @1) + (8 @2) + (10:55 @3) + (4:09 @4) + (14:31 @5) 5.01 km (6:05 / km) +162m 5:14 / km
ahr:192 max:224 shoes: speedcross 5

Winterlope #1 @ craigmillar GC with Alex kora and Louise
Caught Alex up quickly then leap frogged with her throughout, Louise caught us at 17 but hung on to the train, smashed the nav especially to #24 where we lost Alex. Had a speedy Phil run past at 21 which was fun
my chest was wrecked, max HR isn't far off ngl, felt like I was about to pass out, fed up with how sore it gets

Running warm up/down 13:59 intensity: (2:28 @1) + (1:14 @2) + (10:17 @3) 2.46 km (5:40 / km) +29m 5:22 / km
ahr:165 max:179 shoes: speedcross 5

Run home with the gals n phil

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