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Training Log Archive: TortoiseTam

In the 7 days ending Jan 21:

activity # timemileskm+m
  Trail Running4 5:37:54 41.63(8:07) 67.0(5:03) 1433
  Road Running7 2:50:20 23.06(7:23) 37.11(4:35) 336
  Orienteering 3 2:19:07 16.39(8:29) 26.38(5:16) 720
  Gym2 2:00:00
  Flexability / Drills1 30:00
  Total11 13:17:21 81.09 130.49 2489
  [1-5]11 10:47:21

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MoTuWeThFrSaSu

Sunday Jan 21 #

11 AM

Trail Running warm up/down 15:26 [2] 3.15 km (4:54 / km) +90m 4:17 / km
ahr:162 max:193 shoes: VJ Bolds 3

Orienteering 1:02:37 [3] 10.31 km (6:04 / km) +510m 4:52 / km
ahr:157 max:166 shoes: VJ Bolds 3

BW Seat fun. Legs were feeling tired, particularly on anything resembling a climb, so wasn't going all out. Good fun though.

Trail Running warm up/down 36:07 [2] 7.51 km (4:49 / km) +114m 4:28 / km
ahr:140 max:151 shoes: VJ Bolds 3

Saturday Jan 20 #

2 PM

Trail Running 1:26:33 [3] 20.01 km (4:20 / km) +328m 4:00 / km
ahr:160 max:199 shoes: X-Talons 212 2

Didn't fancy the ice so went to Corstorphine for the first time. Still pretty slippy but nice to go somewhere new.

Friday Jan 19 #

5 PM

Road Running 8:29 [2] 1.9 km (4:27 / km) +24m 4:12 / km
ahr:151 max:158 shoes: Mizuno Wave Riders 20

To Kings
7 PM

Road Running warm up/down 5:48 [2] 1.32 km (4:24 / km) +13m 4:12 / km
ahr:151 max:163 shoes: X-Talons 212 2

Slippy

Orienteering tempo 21:23 [4] 5.11 km (4:11 / km) +26m 4:05 / km
ahr:176 max:182 shoes: X-Talons 212 2

BW FWTN

Orienteering race 14:15 [2] 2.0 km (7:08 / km)
ahr:167 max:188 shoes: Mizuno Wave Riders 20

BW JCMB Indoor
9 PM

Road Running warm up/down 11:23 [2] 2.59 km (4:24 / km) +9m 4:20 / km
ahr:125 max:150 shoes: Mizuno Wave Riders 20

Collecting and home

Thursday Jan 18 #

7 AM

Road Running warm up/down 8:36 [2] 1.79 km (4:48 / km) +23m 4:31 / km
shoes: Mizuno Wave Riders 20

Gym 1:00:00 [0]

Road Running 16:27 [2] 3.52 km (4:40 / km) +44m 4:24 / km
shoes: Mizuno Wave Riders 20

6 PM

Road Running warm up/down 11:29 [2] 2.3 km (4:59 / km) +27m 4:43 / km
ahr:142 max:165 shoes: Mizuno Wave Riders 20

Orienteering 40:52 intensity: (20:52 @3) + (20:00 @4) 8.96 km (4:34 / km) +184m 4:08 / km
ahr:161 max:169 shoes: Mizuno Wave Riders 20

Pre-running some BW stuff. Very nice. May have even got caught out once or twice.

Road Running 2:26 [2] 0.48 km (5:05 / km)
ahr:135 max:142 shoes: Mizuno Wave Riders 20

Road Running intervals 8:30 intensity: (2:30 @1) + (6:00 @5) 2.33 km (3:39 / km) +6m 3:36 / km
ahr:165 max:178 shoes: Mizuno Wave Riders 20

6x 1min [30s] sluggishly on the Meadows. Busy tonight.

Road Running 14:00 [2] 2.88 km (4:51 / km) +15m 4:44 / km
ahr:142 max:158 shoes: Mizuno Wave Riders 20

Wednesday Jan 17 #

3 PM

Trail Running long 1:51:10 [3] 20.14 km (5:31 / km) +638m 4:46 / km
ahr:144 max:166 shoes: X-Talons 212 2

Tuesday Jan 16 #

7 AM

Road Running 26:04 [2] 5.89 km (4:25 / km) +52m 4:14 / km
shoes: Mizuno Wave Riders 20

Meadows Blizzard with Masson and Morgan.

Flexability / Drills 30:00 [0]

Road Running 17:21 [2] 3.57 km (4:52 / km) +43m 4:35 / km
shoes: Mizuno Wave Riders 20

Kings.
6 PM

Trail Running warm up/down 22:26 intensity: (6:00 @1) + (16:26 @2) 4.16 km (5:24 / km) +62m 5:01 / km
shoes: X-Talons 212 2

Trail Running hills 42:00 intensity: (32:00 @2) + (10:00 @5) 8.09 km (5:12 / km) +132m 4:48 / km
shoes: X-Talons 212 2

Snowy EUOC Power Hills - 4x30s [2mins], 6x1min [3mins], 4x30s [2mins]. Grim but enjoyable.

Trail Running 24:12 [2] 3.95 km (6:08 / km) +69m 5:38 / km
shoes: X-Talons 212 2

The bog looks nice in the snow.

Monday Jan 15 #

5 PM

Road Running 39:47 [2] 8.55 km (4:39 / km) +80m 4:27 / km
shoes: Mizuno Wave Riders 20

Gym 1:00:00 [0]

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