In the 7 days ending Oct 9, 2016:
Note slept:8.0 weight:80.1kg
warm up warm up/down (rough terrain near start) 7:33 [3] 0.67 km (11:16 / km) +56m 7:57 / km ahr:122 max:146 shoes: Mudclaws 265 Jan 16
orienteering race (Nick Pendle Blue 5.7 320) 1:08:19 [4] *** 6.69 km (10:13 / km) +280m 8:27 / km ahr:147 max:164 spiked:11/14c shoes: Mudclaws 265 Jan 16
Note slept:6.5 weight:80kg
warm up warm up/down 5:00 [1] 0.6 km (8:20 / km) shoes: Saucony Peregrine 5 (trail)
Parkrun race (Southport (Hesketh Park)) 23:29 [4] 5.02 km (4:41 / km) +7m 4:39 / km ahr:151 max:165 shoes: Saucony Peregrine 5 (trail)
cool down warm up/down 15:00 [2] 2.28 km (6:35 / km) ahr:129 max:135 shoes: Saucony Peregrine 5 (trail)
Note slept:5.0 weight:80.5kg
Core/conditioning (gym with ryan) 1:00:00 [1] shoes: Saucony
Note slept:6.5 weight:80kg (rest day)
Note slept:6.0 weight:80kg (rest day)
Note slept:6.5 weight:79.9kg
warm up warm up/down 10:02 [2] 1.54 km (6:31 / km) +28m 5:58 / km ahr:126 max:147 shoes: Mudclaw trail blue 255's
Hill run hills (Fashionable Badger) 49:23 [4] 8.69 km (5:41 / km) +120m 5:19 / km ahr:145 max:163 shoes: Mudclaw trail blue 255's
cool down warm up/down 10:04 [1] 1.34 km (7:31 / km) +24m 6:54 / km ahr:119 max:135 shoes: Mudclaw trail blue 255's
Note slept:8.0 weight:80.4kg
Hill run hills (Winter Hill solo) 3:09:46 [3] 20.01 km (9:29 / km) +499m 8:26 / km ahr:121 max:153 shoes: Green Mudclaw 300's
cool down warm up/down 10:00 [1] 1.41 km (7:06 / km) ahr:124 max:139 shoes: Green Mudclaw 300's
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