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Training Log: forest grump

In the last 7 days:

activity # timemileskm+m
  Running5 2:49:23 18.54(9:08) 29.84(5:41) 610
  Orienteering2 1:31:47 9.5(9:39) 15.3(6:00) 438
  Total5 4:21:10 28.04(9:19) 45.13(5:47) 1048
averages - weight:78.7kg
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Wednesday Apr 26 #

5 PM

Orienteering race 25:06 intensity: (12 @1) + (25 @2) + (4:30 @3) + (11:37 @4) + (8:22 @5) 3.56 km (7:03 / km) +166m 5:43 / km
ahr:157 max:176

Running warm up/down 20:13 intensity: (8:00 @1) + (5:13 @2) + (7:00 @3) 2.03 km (9:58 / km) +117m 7:45 / km
ahr:116 max:147

Running warm up/down 7:10 intensity: (3:06 @1) + (1:32 @2) + (1:03 @3) + (1:29 @4) 0.6 km (11:57 / km) +55m 8:11 / km
ahr:118 max:161

Tuesday Apr 25 #

12 PM

Running 31:04 intensity: (3:06 @1) + (12:03 @2) + (6:37 @3) + (8:21 @4) + (57 @5) 5.63 km (5:31 / km) +36m 5:21 / km
ahr:134 max:173 shoes: 02/16 Mizuno Wave Harrier 3

Both Achilles still sore from yesterday but my right (chronic) one eased off as usual after about 5mins. The left one persisted so I decided to cut the run short.

Monday Apr 24 #

7 AM

Note
weight:78.7kg (rest day)

Physio....needles in both Achilies as very sore first thing in the morning and at start of runs. Flippin agony now mind

Sunday Apr 23 #

11 AM

Running warm up/down 5:56 intensity: (59 @1) + (18 @2) + (2:22 @3) + (2:17 @4) 0.82 km (7:12 / km) +32m 6:01 / km
ahr:137 max:159 shoes: 07/16 VJ Falcons (with studs)

Jog to the start after shadowing Katie on the yellow.

Orienteering race 1:06:41 intensity: (16 @1) + (5 @2) + (2:35 @3) + (33:18 @4) + (30:27 @5) 11.73 km (5:41 / km) +272m 5:06 / km
ahr:163 max:178 shoes: 07/16 VJ Falcons (with studs)

SOL 3 - Drumlanrig - 1st Place

Felt pretty good despite the weeks effort and knew with Rog starting 4mins behind me that I had to start of fast. Only real mistake was #8 where I came over the river bridge and got confused. Other than that was fine and enjoyed a wee battle with Michael Adams (on the Black) for the last bit around the fields.

Results...http://www.solwayorienteers.co.uk/Results/sol317/b...

Routegadget........http://www.solway.routegadget.co.uk/rg2/#47&course...

Running 2:52 intensity: (1:34 @1) + (1:17 @2) + (1 @3) 0.35 km (8:16 / km)
ahr:110 max:115 shoes: 07/16 VJ Falcons (with studs)

Token warm down. Legs pretty knackered and felt crap

Saturday Apr 22 #

9 AM

Running 9:41 intensity: (28 @1) + (44 @2) + (5:49 @3) + (2:40 @4) 1.83 km (5:18 / km)
ahr:140 max:160

Running race 17:54 intensity: (5 @1) + (4 @2) + (17 @3) + (4:10 @4) + (13:18 @5) 4.93 km (3:38 / km) +82m 3:21 / km
ahr:167 max:178 shoes: Saucony ProGrid Mirage 2 (R)

Falkirk Parkrun...1st place

First parkrun for at least 18 months. Nice sunny day, a little cool first thing but great conditions. Felt OK but was running on my own for the second half of the race and had to force myself to push the pace.

Results....http://www.parkrun.org.uk/falkirk/results/weeklyre...

Running 20:05 intensity: (13 @1) + (7:59 @2) + (6:29 @3) + (4:55 @4) + (29 @5) 3.56 km (5:38 / km) +82m 5:04 / km
ahr:137 max:172

Friday Apr 21 #

12 PM

Running 13:39 intensity: (28 @1) + (1:32 @2) + (9:31 @3) + (2:08 @4) 2.84 km (4:49 / km) +47m 4:27 / km
ahr:138 max:160

Running hills 16:24 intensity: (34 @1) + (5:01 @2) + (1:46 @3) + (8:15 @4) + (48 @5) 2.59 km (6:19 / km) +160m 4:50 / km
ahr:143 max:169 shoes: 10/16 Mizuno Wave Harrier 3

Hill reps up Dechmont Law. Did the first one too fast which pretty much buggered me for the rest. Gave up after 4

2:05 (2:03)
2:15 (2:06)
2:15 (2:09)
2:26

Running 24:25 intensity: (27 @1) + (9:52 @2) + (10:27 @3) + (3:30 @4) + (9 @5) 4.66 km (5:14 / km)
ahr:135 max:167

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