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Training Log: Urban

In the last 7 days:

activity # timemileskm+m
  Running5 3:18:33 24.81(8:00) 39.92(4:58) 511
  Urban Orienteering1 44:36 5.78(7:43) 9.3(4:48) 22
  Total6 4:03:09 30.59(7:57) 49.23(4:56) 533
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MoTuWeThFrSaSu

Saturday Jan 21 #

11 AM

Running warm up/down (Warm Up) 11:43 intensity: (5:46 @1) + (5:57 @2) 2.12 km (5:31 / km) +15m 5:20 / km
ahr:101 max:112 shoes: Kanadia TR7 Army Green

Warm Up

Running race (Trail / Road mix) 22:28 intensity: (13 @1) + (5 @2) + (9 @3) + (13:19 @4) + (8:42 @5) 5.38 km (4:11 / km) +26m 4:05 / km
ahr:135 max:140 shoes: Kanadia TR7 Army Green

South Cave Fun Run
Felt really good and strong....until the last 300 metres climb to the Sports Pavilion!
Some young pup tried to tag along after about 400 metres but I dropped him when we hit the off road and just powered away (LOL)....Just like the Good Old Days :)
A win is a win, I'll take that....at my age! ;)

Running warm up/down (Warm Down) 14:36 intensity: (1:50 @1) + (10:46 @2) + (2:00 @3) 2.73 km (5:21 / km) +25m 5:06 / km
ahr:108 max:117 shoes: Kanadia TR7 Army Green

Warm Down

Friday Jan 20 #

2 PM

Running (Road / Trail mix) 27:24 intensity: (2:11 @1) + (22:04 @2) + (3:09 @3) 5.34 km (5:08 / km) +27m 5:00 / km
ahr:108 max:121 shoes: Mizuno Wave Ascend 5

Last reccy of Fun Run Route - not as bad as I thought it would be - couple or three small sections of sticky mud, otherwise fine!

Thursday Jan 19 #

7 PM

Urban Orienteering (Mass Start Night Score) 44:36 intensity: (38 @1) + (24 @2) + (7:40 @3) + (35:54 @4) 9.3 km (4:48 / km) +22m 4:44 / km
ahr:126 max:135 shoes: Wave Mujin 2 - Black/Red

LOG "Fight The Night" Urban, Mass Start, Night, Score :)
Good Fun.....Face of Smiles!
(Hopefully)..... ChestCam to follow!

Wednesday Jan 18 #

2 PM

Running (Road) 36:03 intensity: (2:12 @1) + (26:19 @2) + (7:32 @3) 7.54 km (4:47 / km) +36m 4:40 / km
ahr:110 max:121 shoes: Mizuno Wave Ultima 4

Recovery Road - dull, mizzy, grey day :(
Legs refused to work for first mile then got going a little so opted for the slightly longer, North Cave Road Loop, Recovery Run.

Tuesday Jan 17 #

2 PM

Running long (Trail) 57:33 intensity: (41 @1) + (11:14 @2) + (23:37 @3) + (22:01 @4) 10.51 km (5:29 / km) +360m 4:41 / km
ahr:121 max:133 shoes: Mizuno Wave Ascend 6 Orange

Elloughton Dale, Top of Drop
Aim - sub-60 : fair given the expected conditions - i.e. muddy and slippy. As expected really... muddy and slippy!
Worked on the principle of 23:30 / 6:30 / 6:30 to give me a good chance of breaking the hour, so actuals quite pleasing, esp. given how it was under-foot.
22:57 ( 0:33 under) / 6:27 + 6:16 (so well on target).....but - I knew the last section would be hard because I'd be tiring, probably even more so than usual given the circumstances, a final split of 21:50 very satisfying :) although my R.Quad perhaps did not agree - pretty stiff / sore apres-run :(

Monday Jan 16 #

2 PM

Running (Road) 28:46 intensity: (19 @1) + (9:26 @2) + (17:07 @3) + (1:54 @4) 6.3 km (4:34 / km) +22m 4:29 / km
ahr:116 max:127 shoes: Mizuno Wave Ultima 6 White

"Brisk" Recovery Road run - Ellerker Loop, much prefer running a little quicker rather than a little slower! Dull, damp day - didn't fancy slipping about in the mud, and it's obviously speed (yesterday) I'm lacking!

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