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Training Log Archive: Skunkie

In the 7 days ending Nov 27, 2016:

activity	#	time	miles		km		+m
Running	8	6:16:18	47.34	(7:57)	76.18	(4:56)	1260
Strength and Conditioning	3	2:30:00
Orienteering	1	39:09	5.46	(7:10)	8.79	(4:27)	41
Cycling	1	30:00
Drills	1	8:56	0.62	(14:23)	1.0	(8:56)
Total	9	10:04:23	53.42		85.97		1302

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Sunday Nov 27, 2016 #

9 AM

Running 1:31:38 [3] 18.02 km (5:05 / km) +383m 4:36 / km
shoes: Saucony peregrine 6

Long run with a big group of lads. Good fun, the fact that 3 people nearly died spiced it up very nicely. Also had some fun descending some slippery hills.

Saturday Nov 26, 2016 #

11 AM

Running warm up/down 19:55 [3] 3.93 km (5:04 / km) +2m 5:03 / km
shoes: Brooks racer ST 5

Running 35:19 [4] 7.12 km (4:58 / km) +15m 4:55 / km
shoes: Brooks racer ST 5

4 x 3 mins [90 secs], 6 x 300m [90 secs], with Dan, Will, Tam, Tim and Eugene.
Legs felt unbelievably dead the whole way but held some nice paces. Felt so awful on the 300s lol
Times: 3:12, 08, 10, 10 min/Km, 51, 49, 50, 49, 52, 49.

Running warm up/down 15:54 [2] 2.97 km (5:22 / km) +10m 5:16 / km
shoes: Brooks racer ST 5

3 PM

Running 6:25 [3] 1.53 km (4:12 / km) +14m 4:01 / km
shoes: Brooks racer ST 5

Strength and Conditioning 45:00 [1]

Core at 4

Friday Nov 25, 2016 #

Cycling 30:00 [2]

Lasted 15:45 in the sauna, nice

Thursday Nov 24, 2016 #

6 AM

Running 6:46 [3] 1.51 km (4:28 / km) +13m 4:17 / km
shoes: Brooks racer ST 5

To the gym

Strength and Conditioning 1:00:00 [1]
shoes: Brooks racer ST 5

Marginal gains

5 PM

Running warm up/down 6:04 [3] 1.43 km (4:14 / km)
shoes: Saucony peregrine 6

Orienteering 39:09 [4] 8.79 km (4:27 / km) +41m 4:21 / km
shoes: Saucony peregrine 6

Compass on the meadows and then sprint.
First loop was pretty bad, but then improved quite a bit after when I took more time and concentrated more.
Sprint was really good fun, mass start with the boys. Rule was when you got to a control you had to shout which way you were going (left or right) and you couldn't go the same way as the person in front. Good fun because it meant you had to plan two routes.

Running 11:45 [3] 2.47 km (4:46 / km) +15m 4:37 / km

Wednesday Nov 23, 2016 #

2 PM

Running 1:31:24 [3] 16.23 km (5:38 / km) +640m 4:42 / km
shoes: Walsh PB Elite Racer

Stunning long run, great day and great craic.

Tuesday Nov 22, 2016 #

5 PM

Running warm up/down 15:15 [2] 3.28 km (4:39 / km) +2m 4:38 / km
shoes: Walsh PB Elite Racer

To the killing fields

Running 34:56 [4] 9.56 km (3:39 / km) +60m 3:32 / km
shoes: Walsh PB Elite Racer

EUOC 5 x 6 mins [1 min]
Legs felt pretty dead tonight but was still able to turnover at a decent threshold. Leading for the most part of the session which was fun.
Paces: 3:29, 25, 27, 27, 26 min/km

Running warm up/down 12:20 [2] 2.21 km (5:34 / km) +49m 5:01 / km
shoes: Walsh PB Elite Racer

Home

Drills 8:56 [2] 1.0 km (8:56 / km)
shoes: Walsh PB Elite Racer

Monday Nov 21, 2016 #

4 PM

Running 28:37 [3] 5.91 km (4:50 / km) +57m 4:37 / km
shoes: Brooks racer ST 5

Easy on the Meadows with A

Strength and Conditioning 45:00 [1]
shoes: Brooks racer ST 5

Testing and then gym stuff after

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