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Training Log Archive: Sludo

In the 7 days ending Sep 7, 2014:

activity # timemileskm+m
  Running6 4:27:12 35.65(7:30) 57.37(4:39) 804
  Orienteering1 36:36 3.5(10:27) 5.63(6:30) 150
  Total6 5:03:48 39.15(7:46) 63.0(4:49) 954
  [1-5]6 5:03:44

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MoTuWeThFrSaSu

Sunday Sep 7, 2014 #

12 PM

Running 9:32 intensity: (3:19 @1) + (3:11 @2) + (3:02 @3) 1.45 km (6:36 / km) +41m 5:46 / km
ahr:144 max:165 shoes: x talon 212 #1

Orienteering 36:36 intensity: (2 @0) + (25 @1) + (6 @2) + (10 @3) + (23:54 @4) + (11:59 @5) 5.63 km (6:30 / km) +150m 5:44 / km
ahr:178 max:187 shoes: x talon 212 #1

British Middles. Can't be bothered to write too much, but was enjoyable overall despite losing a bit of time hacking through dodgy mapping early on and then a dumb error late on. Challenging. Know I can do better.

Running 23:33 intensity: (5:40 @1) + (10:47 @2) + (7:06 @3) 4.16 km (5:40 / km) +110m 5:00 / km
ahr:147 max:161 shoes: Adidas Adizero XT 4 #6

Saturday Sep 6, 2014 #

9 AM

Running 40:16 intensity: (12:18 @1) + (20:33 @2) + (7:25 @3) 8.55 km (4:43 / km) +176m 4:16 / km
ahr:145 max:165 shoes: Adidas Adizero XT 4 #6

with dogs, legs feeling tiiiiiired, especially calves. rolling after.

Friday Sep 5, 2014 #

8 PM

Running 46:13 [2] 10.19 km (4:32 / km) +131m 4:16 / km
shoes: Adidas Adizero XT 4 #6

Cruise round Pines for a recce. Bit pointless, as it was a dark so I couldn't see much beyond the brambles up the side of the tracks.

Thursday Sep 4, 2014 #

8 PM

Running 32:43 intensity: (6:02 @1) + (26:41 @2) 7.22 km (4:32 / km) +5m 4:31 / km
ahr:144 max:153 shoes: Adidas Adizero XT 4 #6

late cruise out thinking of a format for the Red Bull event I'm planning on 1 November. £500 prize money people take note!

Wednesday Sep 3, 2014 #

7 PM

Running 1:08:53 intensity: (2 @0) + (11:20 @1) + (22:22 @2) + (35:09 @3) 15.0 km (4:35 / km) +336m 4:08 / km
ahr:150 max:166 shoes: Adidas Adizero XT 4 #6

Gilling. Was a bit muggy. Was roasting in my tight fitting top. Felt a bit crap at the start in my calves and was really tired mentally (more sleep needed), but perked up towards the end.

Tuesday Sep 2, 2014 #

8 PM

Running 46:02 intensity: (6:00 @1) + (15:07 @2) + (14:33 @3) + (10:22 @4) 10.8 km (4:16 / km) +5m 4:15 / km
ahr:155 max:176 shoes: Adidas Adizero XT 4 #6

flat along the canal. did the usual two intervals c1.5km each, 3.40ish pace on the first one 3.50 ish on the second. knee a bit sore after.

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