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Training Log Archive: Sludo

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Running5 3:38:31 28.33(7:43) 45.59(4:48) 740
  Gym2 1:27:47 2.33(37:43) 3.75(23:26)
  Orienteering2 1:16:08 7.7(9:54) 12.38(6:09) 125
  Canicross1 23:57 3.51(6:50) 5.64(4:15) 104
  Swimming1 17:00
  Total9 7:03:23 41.86 67.36 969

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MoTuWeThFrSaSu

Sunday Oct 16, 2016 #

10 AM

Running 6:42 intensity: (4:16 @1) + (2:26 @2) 1.24 km (5:24 / km) +2m 5:21 / km
ahr:126 max:147 shoes: RocLite 243 #3

Orienteering 38:26 intensity: (1:27 @1) + (5:58 @2) + (30:48 @3) + (13 @4) 6.5 km (5:55 / km) +93m 5:31 / km
ahr:155 max:166 shoes: RocLite 243 #3

Brierley forest. really enjoyed the pathless course. I was taking it slow though as legs felt battered from yesterday, but still was quite scrappy. A while since I've run in my O shoes and wasn't enjoying the lack of support. Only 5 mins down on Rich.

Running 17:25 intensity: (3:22 @1) + (11:42 @2) + (2:21 @3) 3.64 km (4:47 / km) +22m 4:38 / km
ahr:144 max:154 shoes: RocLite 243 #3

Saturday Oct 15, 2016 #

9 AM

Running 2:56 [2] 0.45 km (6:28 / km)
shoes: RocLite 243 #3

Running 18:38 [5] 5.0 km (3:44 / km) +70m 3:29 / km
shoes: RocLite 243 #3

Pines Parkrun. tried to take it on a bit earlier this week but was tying up in the last km. one second slower than last week but I think legs are pretty tired atm.

Running 7:41 [2] 1.39 km (5:31 / km)
shoes: RocLite 243 #3

WD

Orienteering 37:42 [1] 5.88 km (6:25 / km) +32m 6:15 / km
shoes: RocLite 243 #3

Walesby Recce. Going to be good.
3 PM

Canicross 23:57 [3] 5.64 km (4:15 / km) +104m 3:53 / km
shoes: RocLite 243 #3

First time trying Canicross with Dexter (plus other two dogs running freely).

The harness works a treat and a real big help on the flat and up, a bit scary on the downs with him tugging away. Just did 10 mins on the harness as going too quickly for my tired legs and didn't want to ask too much of him on the first run.

Friday Oct 14, 2016 #

8 PM

Running 26:26 [2] 5.0 km (5:17 / km) +104m 4:47 / km
shoes: RocLite 243 #3

gentle plod after being dropped off on way back from station. feeling extremely tired but life all good. ran into a lot of webs.

Thursday Oct 13, 2016 #

6 PM

Running 2:01 intensity: (1:11 @1) + (50 @2) 0.42 km (4:45 / km)
ahr:134 max:146 shoes: RocLite 243 #3

Running 53:05 intensity: (1:54 @1) + (13:27 @2) + (35:13 @3) + (2:31 @4) 11.01 km (4:49 / km) +238m 4:21 / km
ahr:155 max:168 shoes: RocLite 243 #3

loving a bit more of Epping forest.

Knee/shin still holding up, feeling like putting more strain on shin now. tried a bit of off-motorway today but quite hard to hold the path and ended up losing it doing a 180.

figured out from strava I saw Dan F-R on the way back.

feeling OK ish but calves are a bit battered from the harder faster running

Running 4:38 intensity: (4:20 @1) + (18 @2) 0.86 km (5:24 / km)
ahr:132 max:140 shoes: RocLite 243 #3

WD to sainsburys

Wednesday Oct 12, 2016 #

7 PM

Gym 52:00 [1] 2.81 km (18:30 / km)

exercises then 10 minutes on the self-powered treadmill.
ONly used gym twice this week so an eye watering £12 a pop!
knee been really good this week, not sure why - maybe lots of stretching (and reading my anatomy book of course)

Tuesday Oct 11, 2016 #

6 PM

Running 1:38 intensity: (1:23 @1) + (15 @2) 0.33 km (5:00 / km) +5m 4:37 / km
ahr:134 max:141 shoes: RocLite 243 #3

Running 1:09:32 intensity: (1:42 @1) + (8:53 @2) + (44:00 @3) + (14:57 @4) 15.01 km (4:38 / km) +291m 4:13 / km
ahr:159 max:172 shoes: RocLite 243 #3

Epping Forest Explore

Great run along the motorways of Epping forest. legs taking a pounding from the hard tracks but was trying to take shorter strides which helped. knee quite good overall. starting to feel like some "flat fitness" is coming back. I probably can't get up a proper hill now though...

will try leaving at 5 more often!

Running 7:49 [1] 1.23 km (6:23 / km) +7m 6:13 / km
ahr:127 max:137 shoes: RocLite 243 #3

Monday Oct 10, 2016 #

Swimming 17:00 [2]

good fun. kicked a lady (by accident)
6 PM

Gym 35:47 [1] 0.94 km (38:16 / km)

pretty standard. Knee not been too bad today, which is pleasing.

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