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Training Log Archive: Spud

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Running7 7:31:39 56.69(7:58) 91.23(4:57) 1964
  Strength and conditioning3 2:15:00
  Orienteering◪1 1:12:34 4.5(16:07) 7.25(10:01) 265
  Total11 10:59:13 61.19 98.47 2229

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MoTuWeThFrSaSu

Sunday Dec 10, 2017 #

11 AM

Running 1:25:40 intensity: (4:52 @1) + (34:22 @2) + (43:54 @3) + (2:32 @4) 16.29 km (5:15 / km) +454m 4:37 / km
ahr:152 max:169 shoes: Inov-8 x-talon 212

Cruise around a double standard riv with Paddy in the disappointing snow. Just a bit whimsical but wanted to do it.

Saturday Dec 9, 2017 #

Note

Long morning hanging controls and shadowing Yorkshire squad juniors. Longer run was trying in vain to find a phone that was dropped. Good stuff and nice in the snow.
10 AM

Orienteering◪ 20:14 intensity: (5:51 @1) + (11:49 @2) + (2:34 @3) 2.48 km (8:09 / km) +79m 7:02 / km
ahr:137 max:160 shoes: Inov-8 Oroc 280 (R)

Orienteering◪ 24:24 intensity: (12:48 @1) + (9:47 @2) + (1:49 @3) 2.48 km (9:51 / km) +92m 8:19 / km
ahr:129 max:154 shoes: Inov-8 Oroc 280 (R)

Orienteering◪ 27:56 intensity: (20:29 @1) + (4:21 @2) + (3:06 @3) 2.29 km (12:13 / km) +94m 10:08 / km
ahr:124 max:148 shoes: Inov-8 Oroc 280 (R)

1 PM

Running 58:41 intensity: (4:16 @1) + (40:01 @2) + (11:59 @3) + (2:25 @4) 8.91 km (6:35 / km) +226m 5:51 / km
ahr:147 max:172 shoes: Inov-8 Oroc 280 (R)

Friday Dec 8, 2017 #

3 PM

Running 51:27 [2] 10.46 km (4:55 / km) +270m 4:21 / km
shoes: Adidas Supernova Glide Boost 8

Standard with Joe.
4 PM

Strength and conditioning 45:00 [2]

Thursday Dec 7, 2017 #

4 PM

Running 13:37 intensity: (3:14 @1) + (7:49 @2) + (2:34 @3) 2.7 km (5:03 / km)
ahr:139 max:161 shoes: Adidas Supernova Glide Boost 8

Running 20:17 intensity: (9 @1) + (23 @2) + (2:45 @3) + (16:36 @4) + (24 @5) 5.57 km (3:38 / km) +11m 3:36 / km
ahr:172 max:182 shoes: Adidas Supernova Glide Boost 8

Controlled 20min tempi with Joe, not done enough of these longer efforts yet to feel comfortable and suffering after going out last night but got it done. HR in the right place though.

Running 13:55 intensity: (18 @1) + (3:19 @2) + (9:30 @3) + (48 @4) 2.49 km (5:35 / km) +130m 4:26 / km
ahr:158 max:169 shoes: Adidas Supernova Glide Boost 8

Wednesday Dec 6, 2017 #

2 PM

Running 1:30:08 intensity: (4:53 @1) + (36:17 @2) + (36:21 @3) + (12:37 @4) 18.24 km (4:57 / km) +479m 4:22 / km
ahr:154 max:180 shoes: NB 690 AT

Steady Rivelin long run. Started with paddy then he bailed so continued to wyming from the top of the other side then home on top path. Nice run, felt pretty good.
6 PM

Strength and conditioning 50:00 [3]

Real good tough set tonight, working hard.

Tuesday Dec 5, 2017 #

6 PM

Running 20:14 intensity: (3:03 @1) + (12:18 @2) + (4:53 @3) 4.49 km (4:30 / km) +14m 4:26 / km
ahr:144 max:162 shoes: Adidas Supernova Glide Boost 8

Chilled out warm up along Fulwood, bumped in to baba.

Running 24:02 intensity: (22 @1) + (3:14 @2) + (4:09 @3) + (9:41 @4) + (6:36 @5) 5.89 km (4:05 / km) +74m 3:50 / km
ahr:172 max:185 shoes: Inov-8 x-talon 212 (s17)

SHUOC Intervals on the grass. Very muddy out. Legs Tired, probably not fully recovered from the weekend so felt a bit ploddy. 10min tempo solo on the front which was a bit boring them 5x2(1), first 1 with skids which was nice then pulled off the front. Working well but not quick and feeling tired as aforementioned. Could have maybe done with spikes.

Running 13:25 intensity: (2:16 @1) + (7:24 @2) + (3:45 @3) 2.52 km (5:19 / km) +72m 4:40 / km
ahr:147 max:161 shoes: Adidas Supernova Glide Boost 8

Trudge up the hill

Monday Dec 4, 2017 #

3 PM

Running 1:00:13 intensity: (3:47 @1) + (19:37 @2) + (24:24 @3) + (12:25 @4) 13.66 km (4:25 / km) +234m 4:04 / km
ahr:155 max:177 shoes: Adidas Supernova Glide Boost 8

Steady one in Porter, keeping it chilled. Nice to run with Dane to begin with. Still a bit chesty and coughy but yesterday is a bit of proof that I can start training again properly.
6 PM

Strength and conditioning 40:00 [2]

Mobility set in the gym. Bit tired but moved through it well.

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