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Training Log: Urban

In the last 7 days:

activity # timemileskm+m
  Running4 2:04:40 14.85(8:24) 23.9(5:13) 387
  Urban Orienteering2 1:12:24 8.13(8:54) 13.08(5:32) 118
  Jogging3 49:42 5.23(9:30) 8.42(5:54) 51
  Orienteering1 30:32 2.67(11:27) 4.29(7:07)
  Total7 4:37:18 30.88(8:59) 49.69(5:35) 556
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MoTuWeThFrSaSu

Sunday Sep 20 #

10 AM

Jogging warm up/down 8:31 intensity: (1:36 @1) + (6:45 @2) + (10 @3) 1.47 km (5:48 / km) +2m 5:46 / km
ahr:103 max:119 shoes: Wave Mujin 2 Black/Red

Warm Up

Orienteering (Forest(!)) 30:32 intensity: (29 @1) + (23 @2) + (2:07 @3) + (27:02 @4) + (31 @5) 4.29 km (7:07 / km)
ahr:130 max:139 shoes: Wave Mujin 2 Black/Red

Sandal Beat, lovely runnable woodland with lots of helpful line features! Really enjoyed that. Steady run trying not to make mistakes! A couple of dragged off line time losses but nothing significant.
Wouldn't make a habit of it though!

Jogging warm up/down 8:00 intensity: (20 @1) + (7:40 @2) 1.35 km (5:55 / km) +2m 5:53 / km
ahr:108 max:113 shoes: Wave Mujin 2 Black/Red

Warm Down

Saturday Sep 19 #

11 AM

Running 32:21 intensity: (3:41 @1) + (16:44 @2) + (11:56 @3) 6.03 km (5:22 / km) +142m 4:48 / km
ahr:110 max:124 shoes: Wave Rider 18 Neon Green

Saturday Clump

Friday Sep 18 #

11 AM

Running 36:37 intensity: (22 @1) + (5:44 @2) + (20:59 @3) + (9:32 @4) 7.1 km (5:09 / km) +183m 4:34 / km
ahr:120 max:131 shoes: Wave Ultima 11 Sky Blue

Fair Pace End

Thursday Sep 17 #

10 AM

Running (Recovery) 28:15 intensity: (1:34 @1) + (20:15 @2) + (6:26 @3) 5.37 km (5:15 / km) +31m 5:07 / km
ahr:110 max:122 shoes: Wave Ultima 8 Black/Green

Wednesday Sep 16 #

4 PM

Jogging warm up/down 9:01 intensity: (34 @1) + (8:27 @2) 1.55 km (5:48 / km) +17m 5:30 / km
ahr:123 max:143 shoes: Wave Ultima 6 White

Warm up

Urban Orienteering (Terrain mix) 36:59 intensity: (12 @1) + (1:21 @2) + (6:16 @3) + (13:23 @4) + (15:47 @5) 6.24 km (5:56 / km) +55m 5:41 / km
ahr:132 max:146 shoes: Wave Ultima 6 White

As expected - Urban was "ok" - Terrain was a disaster, just couldn't make anything fit! Lost 1 minute plus 2 minutes on 2 shortest legs in the terrain. #1 in supposed Urban wasn't much fun either - a pretty unnecessary start for an Urban, especially as we finished on the 1:4,000 section of P.O.W. wooded camp with super diffuse path network, hey-ho, as expected really!
QuickRoute
No comment on S - #1 !
Potential 30m saving exit W. + S. rather than E.+ N.
#5 - #6 lost 50m / 15s exiting #5 S. + W. rather than E. + N. (K.I.S.) - having said that probably a bit flustered having fluffed entry into #5 because my poor eyesight couldn't resolve the fine detail in the circle at 1:5,000 :(
...... not even going to look at the P.O.W. Camp - just NOT(!) worth it!

Jogging warm up/down 9:31 intensity: (2:52 @1) + (6:18 @2) + (21 @3) 1.5 km (6:20 / km) +17m 6:00 / km
ahr:103 max:115 shoes: Wave Ultima 6 White

Warm Down

Tuesday Sep 15 #

11 AM

Running (Inbetweener ) 27:27 intensity: (26 @1) + (15:43 @2) + (11:18 @3) 5.39 km (5:06 / km) +31m 4:57 / km
ahr:113 max:124 shoes: Wave Rider 18 Neon Green

Short + easy after Catterick and before Lodge Moor!

Monday Sep 14 #

11 AM

Jogging warm up/down 6:50 intensity: (4:21 @1) + (2:21 @2) + (8 @3) 1.21 km (5:38 / km)
ahr:99 max:117 shoes: Wave Ultima 11 Sky Blue

Warm Up

Urban Orienteering (MapRun ) 30:53 intensity: (24 @1) + (8 @2) + (1:51 @3) + (27:46 @4) + (44 @5) 6.04 km (5:07 / km) +63m 4:52 / km
ahr:131 max:141 shoes: Wave Ultima 11 Sky Blue

Catterick NW MapRun
L.knee a little bothersome
Good job it was only #trainings
Planned #14 - #15 in Sprinty section, got to #14 then proceeded directly to #16 !
Will do anal. esp. as re-ran Sprinty section in Warm Down
R.C. #6 - #7 Amanda went L. 645m v my R.H.S. route of 720m = 75m / 25s
#9 - #10 Amanda R. route 220m v my L. route 240m = 20m / 5s
#10 - #11 Amanda L. route 565m v my R. route 600m = 35m / 10s
#14 - #15 Amanda ran 80m, QR says I ran 300m = 220m detour / 1:05 ish
Total 1:45 - of which 1:05 was (very) avoidable! Realistic losses should really have been limited to 40s which would have just about been acceptable!
QuickRoute
Forgot about #2 - #3 where the red line obscured the most direct route between the housing forcing a L. or R. R.C. - which it shouldn't have!
278m v 302m (me / L.) but Amanda faired better going R. for 286m! ....so another 25m / 8s

Jogging warm up/down 4:53 intensity: (11 @1) + (18 @2) + (4:01 @3) + (23 @4) 0.85 km (5:46 / km) +13m 5:21 / km
ahr:118 max:126 shoes: Wave Ultima 11 Sky Blue

Map Run Warm Down

Urban Orienteering 4:32 intensity: (7 @1) + (17 @2) + (2:38 @3) + (1:30 @4) 0.81 km (5:36 / km)
ahr:122 max:127 shoes: Wave Ultima 11 Sky Blue

Re-run of Sprinty section

Jogging warm up/down 2:56 intensity: (9 @1) + (2:47 @2) 0.48 km (6:04 / km)
ahr:107 max:112 shoes: Wave Ultima 11 Sky Blue

Warm Down

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