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Training Log: Urban

In the last 7 days:

activity # timemileskm+m
  Running4 1:53:47 12.81(8:53) 20.61(5:31) 413
  Urban Orienteering1 38:25 4.85(7:56) 7.8(4:56) 82
  Total5 2:32:12 17.65(8:37) 28.41(5:21) 495
averages - sleep:8.7 rhr:35 weight:54.5kg
«
0:39
0:00
FrSaSuMoTuWeTh

Thursday Dec 13 #

Note
rhr:33 slept:8.9 weight:54.4kg (injured)

Wednesday Dec 12 #

Note
rhr:36 slept:8.75 weight:54.6kg (injured)

1 PM

Running (Trail) 20:15 intensity: (4:46 @1) + (8:12 @2) + (6:55 @3) + (22 @4) 3.53 km (5:44 / km) +95m 5:03 / km
ahr:109 max:130 (injured)

Little Wold Inc. 2 x Sprinterval hills - but not at Sprint pace!!

Tuesday Dec 11 #

Note
rhr:35 slept:8.8 weight:54.4kg (injured)

1 PM

Running (Trail ) 39:36 intensity: (2:50 @1) + (11:10 @2) + (16:54 @3) + (8:42 @4) 7.12 km (5:34 / km) +190m 4:55 / km
ahr:116 max:131 (injured) shoes: Wave Harrier 3 Black

Old Railway End via Little Wold Lane plus R.loop in Little Wold to finish.

Monday Dec 10 #

Note
rhr:35 slept:8.0 weight:54.4kg (injured)

2 PM

Running (Trail) 18:56 intensity: (2:13 @1) + (5:44 @2) + (9:15 @3) + (1:44 @4) 3.34 km (5:40 / km) +86m 5:01 / km
ahr:114 max:128 (injured) shoes: Wave Kien 2 - pair B

Little Wold

Sunday Dec 9 #

Note
rhr:36 slept:9.0 weight:54.5kg (injured)

11 AM

Urban Orienteering race 38:25 intensity: (25 @1) + (21 @2) + (1:58 @3) + (26:07 @4) + (9:34 @5) 7.8 km (4:56 / km) +82m 4:41 / km
ahr:132 max:145 (injured) shoes: Wave Rider 19 Lime Green

Oakwood, Derby.
EMUL / UKUL final races for 2018
report to follow...
Twitter Link to UK Urban League 2018 Prize Giving photos
To say that's the first Long / relatively hard effort for 6 weeks I'll take that! On initial analysis only missed one optimum micro route choice right at the end so probably more down to fatigue than anything else?
#17 - #18 took R. option which lost me 54 metres (according to Andis 2D ReRun) / 15-20 seconds ??
RouteGadget
2D ReRun courtesy event planner Andis Ozols

Saturday Dec 8 #

Note
rhr:36 slept:8.75 weight:54.5kg (injured)

Friday Dec 7 #

Note
rhr:37 slept:8.4 weight:54.9kg (injured)

1 PM

Running (Road) 35:00 intensity: (1:56 @1) + (24:30 @2) + (8:34 @3) 6.62 km (5:17 / km) +42m 5:08 / km
ahr:110 max:122 (injured) shoes: Wave Rider 18 Black/Green

Ellerker Road Loop

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