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Training Log Archive: AdamWoods

In the 7 days ending Apr 14:

activity # timemileskm+m
  Run4 2:59:40 21.56(8:20) 34.7(5:11) 130
  Orienteering2 1:11:28 5.97(11:58) 9.61(7:26) 77
  Total6 4:11:08 27.53(9:07) 44.31(5:40) 207
  [1-5]6 4:10:45

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MoTuWeThFrSaSu

Sunday Apr 14 #

7 AM

Run 5:57 intensity: (12 @0) + (55 @1) + (4:50 @2) 1.24 km (4:48 / km)
ahr:139 max:151

9 AM

Run race 36:48 intensity: (59 @1) + (2:19 @2) + (8:16 @3) + (23:41 @4) + (1:33 @5) 10.18 km (3:37 / km) +42m 3:33 / km
ahr:174 max:188

Race the Vancouver Sun Run (10km).
The official race time was 36:40 (though my GPS clocked the course as 10.18 km and had me hitting the 10km mark at 36:11).

This is the first 10km race I've been happy with since 2016

Run 55:22 intensity: (18:47 @1) + (36:35 @2) 10.03 km (5:31 / km) +53m 5:23 / km
ahr:140 max:158

Saturday Apr 13 #

6 PM

Run 28:55 intensity: (2:14 @1) + (26:41 @2) 6.18 km (4:41 / km) +35m 4:33 / km
ahr:146 max:163

Took Sat easy in preparation for the sun run.

Friday Apr 12 #

7 PM

Run 39:31 intensity: (9:36 @1) + (11:49 @2) + (10:45 @3) + (6:07 @4) + (1:14 @5) 7.07 km (5:36 / km)
ahr:154 max:185

Went to the gym to do spend a few km on the treadmill at a 3:35 km pace to get a feel for it in perpetration for the Sun Run.

Run 13:07 intensity: (7:16 @1) + (5:51 @2) 0.0 km (218:36:40 / km)
ahr:134 max:146

Wednesday Apr 10 #

6 PM

Orienteering 20:36 intensity: (1:25 @1) + (4:01 @2) + (10:17 @3) + (4:53 @4) 4.8 km (4:18 / km) +12m 4:15 / km
ahr:166 max:182

Tuesday Apr 9 #

5 PM

Orienteering 50:52 intensity: (11 @0) + (40:47 @1) + (9:54 @2) 4.81 km (10:34 / km) +65m 9:54 / km
ahr:123 max:150

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