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Training Log Archive: Liam Dufty

In the 1 days ending May 23:

activity # timemileskm+mload
  Running1 49:16 6.62(7:27) 10.65(4:38) 12930.6
  Total1 49:16 6.62(7:27) 10.65(4:38) 12930.6
  [1-5]1 48:47

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Th

Thursday May 23 #

4 PM

Running 49:16 intensity: (29 @0) + (2:06 @1) + (4:27 @2) + (9:43 @3) + (7:57 @4) + (24:34 @5) 10.65 km (4:38 / km) +129m 4:22 / km
ahr:167 max:191 shoes: (v2) $2 Saucony Kinvaro

Couldn't make it to Lake Monger in the morning so joined in with Veronika's running training and did the threshold session around Kings Park instead of Tabata intervals. I usually only do easy runs in Kings Park and found that bits I think of as relatively flat felt very steep when trying to push hard. Not ideal for holding paces but probably good training for orienteering.
Session:
12min wu (run over to Zamia plus a few laps of the playground with the orienteering gang and strength exercises)
10min tempo @4:11 pace (went a bit fast for this)
5*(1min hard, 1min float/easy) @3:45 for efforts and 4:30 for floats although this varied a fair bit depending on the hills.
5min threshold @3:58 (did 4:00/km on a net uphill from UWA back towards Zamia).
12min cd after a little map exercise on some relevant maps for Italian 5-days.

Had a slightly larger group this week with Joseph, Arvin and Rachel joining but no Veronika V.

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