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Training Log Archive: troll feet

In the 7 days ending Sep 26, 2016:

	activity	#	time	miles		km		+m
	Trail Race	1	2:20:43	13.77	(10:13)	22.16	(6:21)	434
	Hill run	1	1:37:11	6.15	(15:48)	9.9	(9:49)	374
	orienteering	1	1:10:07	4.38	(16:00)	7.05	(9:57)	246
	warm up	3	50:25	3.85	(13:05)	6.2	(8:08)	132
	Core/conditioning	1	50:00
	cool down	3	35:14	2.7	(13:04)	4.34	(8:07)
	Intervals	1	9:00	0.99	(9:03)	1.6	(5:38)	12
	Total	8	7:32:40	31.85		51.25		1198
averages - sleep:5.9 weight:79.4kg

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Monday Sep 26, 2016 #

6 AM

Note
slept:4.0 weight:80kg

80.0 - 22.4 - 56.2

6 PM

Hill run hills (Albert's Monday ) 1:37:11 [3] 9.9 km (9:49 / km) +374m 8:15 / km
ahr:122 max:158 shoes: Green Mudclaw 300's

Seven out. Thick most on plateau made it slower than usual

Sunday Sep 25, 2016 #

Event: DVO Level B - Chinley Churn

7 AM

Note
slept:6.5 weight:79kg

79.0 - 21.5 - 55.9

10 AM

warm up warm up/down (to start) 20:45 [3] 1.85 km (11:13 / km) +120m 8:28 / km
ahr:117 max:136 shoes: Mudclaws 265 Jan 16

orienteering race (Chinley (5.7k (260)) Blue) 1:10:07 [4] ** 7.05 km (9:57 / km) +246m 8:28 / km
ahr:135 max:152 shoes: Mudclaws 265 Jan 16

12 PM

cool down warm up/down (down to download) 11:54 [1] 1.32 km (9:01 / km)
ahr:108 max:125 shoes: Mudclaws 265 Jan 16

Saturday Sep 24, 2016 #

6 AM

Note
slept:6.5 weight:80kg

80.0 - 22.2 - 56.4
Trailffest day

12 PM

warm up warm up/down (Reccy start) 19:00 [2] 2.65 km (7:10 / km)
shoes: Mudclaw trail blue 255's

Trail Race race (Trailffest half mara 2016) 2:20:43 [5] 22.16 km (6:21 / km) +434m 5:47 / km
ahr:158 max:169 shoes: Mudclaw trail blue 255's

3 PM

cool down warm up/down 9:19 [1] 1.1 km (8:28 / km)
ahr:130 max:139 shoes: Mudclaw trail blue 255's

Friday Sep 23, 2016 #

6 AM

Note
slept:5.5 weight:79.2kg

79.2 - 21.7 - 56.7

4 PM

Core/conditioning (Gym with lad) 50:00 [1]

Back to the gym with lad after an absence for me of about six weeks. Easy intensity - Trailffest tomorrow

Thursday Sep 22, 2016 #

8 AM

Note
slept:8.0 weight:78.7kg (rest day)

78.7 - 21.5 - 56.9
Day off work (A/L) so a nice lie in. Still have sinus issues. Blowing but nowt happening, so not ill as such

Wednesday Sep 21, 2016 #

6 AM

Note
slept:5.0 weight:79.4kg

79.4 - 21.9 - 56.5

6 PM

warm up warm up/down 10:40 [2] 1.7 km (6:16 / km) +12m 6:04 / km
ahr:125 max:147 shoes: Saucony Fastwitch

Intervals intervals (6x250 in 60 (30rec)) 9:00 [5] 1.6 km (5:37 / km) +12m 5:25 / km
ahr:149 max:166 shoes: Saucony Fastwitch

7 PM

cool down warm up/down 14:01 [1] 1.92 km (7:18 / km)
ahr:125 max:139 shoes: Saucony Fastwitch

Tuesday Sep 20, 2016 #

6 AM

Note
slept:5.5 weight:79.4kg (sick) (rest day)

79.4 - 21.7 - 56.7

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