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Training Log: Mal

In the last 7 days:

activity # timemileskm+mload
  Running6 3:41:04 28.08(7:52) 45.18(4:54) 215156.7
  S and C2 1:35:59 0.96(1:40:07) 1.54(1:02:12)11.8
  Orienteering2 1:34:41 11.03(8:35) 17.75(5:20) 34077.0
  Swimming1 13:10 0.31(42:23) 0.5(26:20)7.1
  Total8 7:04:54 40.37(10:31) 64.98(6:32) 555252.5
  [1-5]8 5:39:27
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FrSaSuMoTuWeTh

Wednesday Nov 29 #

7 AM

Running 15:26 intensity: (16 @0) + (6:10 @1) + (9:00 @2) 3.01 km (5:08 / km) +63m 4:39 / km
ahr:130 max:139

5 PM

Running 1:10:04 intensity: (3:32 @0) + (10:35 @1) + (18:07 @2) + (34:55 @3) + (2:55 @4) 14.12 km (4:58 / km)
ahr:142 max:165

Monday Nov 27 #

5 PM

Running 20:39 intensity: (49 @0) + (10:47 @1) + (9:03 @2) 4.2 km (4:55 / km)
ahr:127 max:138 shoes: adidas Adizero SL Running Shoe

To the gym via Hadricks Mill from the Freeman, bit cold and rainy at times.

S and C (Gym) 40:00 intensity: (24:45 @0) + (15:13 @1) + (2 @2) 0.46 km (1:27:43 / km)
ahr:91 max:133 shoes: adidas Adizero SL Running Shoe

Running 22:04 intensity: (19 @0) + (3:36 @1) + (16:12 @2) + (1:57 @3) 4.46 km (4:57 / km) +38m 4:45 / km
ahr:136 max:148 shoes: adidas Adizero SL Running Shoe

Back to Heaton from the Gym via Four Lane Ends, a bit grimmer and sleety.

Sunday Nov 26 #

11 AM

Running 5:46 intensity: (18 @0) + (5:28 @1) 1.0 km (5:47 / km)
ahr:114 max:129 shoes: Nike ZoomX Streakfly

Easy to the start with Em.

Orienteering 44:00 intensity: (33 @0) + (53 @1) + (6:09 @2) + (35:08 @3) + (1:17 @4) 9.51 km (4:38 / km) +164m 4:16 / km
ahr:151 max:163 shoes: Nike ZoomX Streakfly

Hexham Urban
Good fun, felt the planning was quite good in some senses with some tricky legs but then also found it a bit frustrating with some out and backs to get routechoice. Enjoyed it all the same and was nice to see a bit more of Hexham which surprisingly isn't somewhere I'm super au fait with.

Had a decent performance technically, a few little wobbles here and there but pleased.

Saturday Nov 25 #

1 PM

Running 11:28 intensity: (1:10 @0) + (6:12 @1) + (4:06 @2) 1.7 km (6:44 / km) +1m 6:42 / km
ahr:121 max:140

Around and about beforehand with some cheering of Em.

Running 40:52 intensity: (8 @0) + (35 @1) + (57 @2) + (5:21 @3) + (25:09 @4) + (8:42 @5) 9.69 km (4:13 / km) +97m 4:01 / km
ahr:169 max:181

Aykley Head XC
Was quite keen for this in the build up after doing well the last time I was here, maybe 3rd place from the slow pack but then found motivation a bit low as I remembered how tough it was with the hills.

Set off and found quite a nice pace slightly ahead of my usual peers, managed to hold it pretty well and despite feeling like I was dying on the hills at times I did pretty well and I'm pleased with the result. Was about 1.5minutes off retaining my place in the fast pack for next season so edging closer it seems.
5 PM

Orienteering 50:41 intensity: (13 @0) + (23 @1) + (3:58 @2) + (17:12 @3) + (28:08 @4) + (47 @5) 8.24 km (6:09 / km) +176m 5:33 / km
ahr:160 max:180 shoes: VJ IROC 23

Broomley Woods Night O
Tough start up a long staircase with a few urban streets to begin with before crossing the valley over in to the woodland.
Headtorch was playing up a little, the connection was a bit loose it seemed and was plunged in to darkness once or twice.

I orienteered like a bit of a knob, running fast between controls then fannying about in the circles like a punter. Was a bit uncertain how I get on so soon after XC but legs held up well and felt pretty strong. Never really got in to the map, found the mixture of parkland style and woodland a bit confusing. Good fun though and wasn't as cold as feared.

Friday Nov 24 #

7 AM

Running 34:45 intensity: (23 @0) + (13:32 @1) + (20:50 @2) 7.01 km (4:58 / km) +16m 4:54 / km
ahr:129 max:140 shoes: adidas Adizero SL Running Shoe

Early loop around Welbeck Road
Got a little lost as per usual around here but worked it out eventually. Got to use my ne shower for the first time which was great!
5 PM

S and C (Gym) 55:59 intensity: (51:39 @0) + (4:20 @1) 1.09 km (51:30 / km)
ahr:71 max:106 shoes: adidas Adizero SL Running Shoe

Swimming 13:10 intensity: (1:22 @0) + (11:18 @1) + (30 @2) 0.5 km (26:20 / km)
ahr:111 max:135

Easy swim to finish

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