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Training Log: koriordan

In the last 7 days:

activity # timemileskm+m
  Cycling3 5:10:00 64.31(12.4/h) 103.5(20.0/h)
  Strength and conditioning2 3:00:00
  Trail running1 2:30:04 14.08(10:39) 22.66(6:37) 866
  Road Running5 2:28:04 18.16(8:09) 29.22(5:04) 16
  Grass running2 53:02 7.0(7:34) 11.27(4:42) 4
  Orienteering1 49:26 3.93(12:34) 6.33(7:48) 50
  Total11 14:50:36 107.49 172.99 935
  [1-5]11 14:49:16
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FrSaSuMoTuWeTh

Thursday Sep 20 #

12 PM

Road Running intervals 30:25 intensity: (8:13 @2) + (17:09 @3) + (4:16 @4) + (47 @5) 6.1 km (4:59 / km) +5m 4:58 / km
ahr:151 max:174

Lunchtime strides with guys from work

Wednesday Sep 19 #

Note

no cycling to work today, too windy.
6 PM

Road Running 1:30:12 intensity: (15 @0) + (37 @1) + (1:27:46 @2) + (1:34 @3) 18.06 km (5:00 / km) +1m 5:00 / km
ahr:140 max:146

Feeling pleased with pace, distance and heart rate. Must start thinking about moving into sharpening phase of training.

Tuesday Sep 18 #

Cycling 1:20:00 [1] 26.5 km (19.9 kph)

12 PM

Road Running warm up/down 8:38 [2] 1.64 km (5:15 / km) +2m 5:13 / km

Jog to pilates
1 PM

Strength and conditioning 1:00:00 [1]

Pilates
2 PM

Road Running warm up/down 8:22 [3] 1.67 km (5:00 / km) +1m 4:59 / km

Jog from pilates
6 PM

Road Running warm up/down 7:01 intensity: (28 @0) + (2:28 @1) + (14 @2) + (1:52 @3) + (1:40 @4) + (19 @5) 1.16 km (6:01 / km) +6m 5:53 / km

Grass running intervals 45:05 intensity: (7 @0) + (2:56 @1) + (12:11 @2) + (21:05 @3) + (8:46 @4) 9.67 km (4:40 / km)
ahr:151 max:167

Grass intervals. Mostly 2 mins with 2 mins recovery and a 4 min and 90s at end

Road Running warm up/down 3:26 intensity: (2:39 @1) + (47 @2) 0.58 km (5:55 / km)
ahr:129 max:135

Monday Sep 17 #

Cycling 1:20:00 [1] 27.0 km (20.3 kph)

cycle to work, work to aerials, aerials to home.

Strength and conditioning 2:00:00 [1]

Aerials class

Sunday Sep 16 #

11 AM

Trail running 2:30:04 intensity: (23 @0) + (20:00 @1) + (1:15:56 @2) + (53:45 @3) 22.66 km (6:37 / km) +866m 5:34 / km
ahr:141 max:156

Massey's, Cruagh, Tibradden, fairy Castle and back. Felt good, weather was perfect for it

Saturday Sep 15 #

3 PM

Orienteering 49:26 intensity: (7:43 @1) + (19:38 @2) + (22:05 @3) 6.33 km (7:48 / km) +50m 7:31 / km
ahr:137 max:161

Grass running warm up/down 7:57 intensity: (7 @0) + (22 @1) + (6:16 @2) + (1:12 @3) 1.61 km (4:57 / km) +4m 4:53 / km
ahr:140 max:146

Friday Sep 14 #

Cycling 2:30:00 [1] 50.0 km (20.0 kph)

Cycle to work, work to Leixlip, Leixlip to home

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