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Training Log: Rich

In the last 7 days:

activity # timemileskm+m
  Running2 1:33:43 11.89(7:53) 19.14(4:54) 196
  Orienteering1 55:03 6.42(8:34) 10.34(5:20) 111
  Total2 2:28:46 18.31(8:07) 29.47(5:03) 307
  [1-5]2 2:27:18
averages - weight:65.5kg
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Monday Jan 16 #

5 PM

Running 1:20:10 intensity: (20 @0) + (4:47 @1) + (57:42 @2) + (8:55 @3) + (7:04 @4) + (1:22 @5) 16.67 km (4:49 / km) +160m 4:35 / km
ahr:136 max:175 weight:65.5kg (sick) shoes: Asics Gel - Fuji Racer 3

Easy run back home from Centre Parcs. Plied myself with lots of Vicks which seemed to help. Stomach less decent.

Sunday Jan 15 #

11 AM

Running warm up/down 6:34 intensity: (1:02 @0) + (41 @1) + (53 @2) + (1:05 @3) + (2:53 @4) 1.34 km (4:54 / km) +2m 4:52 / km
ahr:140 max:166 shoes: Inov8 X Talon 212 (5)

Orienteering race 55:03 intensity: (6 @0) + (46 @1) + (1:17 @2) + (3:38 @3) + (46:48 @4) + (2:28 @5) 10.34 km (5:20 / km) +111m 5:03 / km
ahr:161 max:174 (sick) shoes: Inov8 X Talon 212 (5)

EM League Brown at Bagworth

Didn't start well losing over 1min at 1 which was on a distinctive tree. When I got there I think it was a single strand of bramble. Took me a couple of controls then to get going But always felt hard work with occasional coughing and airways feeling restricted. Mainly ok, a fews time losses of 10-20s mainly due to the unpredictability of the actual runnability and whether hedge lines were crossable. I think my three biggest ranking points hauls in the last two years have now all come in the last fortnight.

http://www.leioc.routegadget.co.uk/rg2/index.php#1...

Running warm up/down 6:59 intensity: (1:24 @1) + (4:30 @2) + (1:05 @3) 1.13 km (6:11 / km) +34m 5:22 / km
ahr:132 max:144 shoes: Inov8 X Talon 212 (5)

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