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Training Log Archive: Skunkie

In the 7 days ending Mar 11, 2017:

activity	#	time	miles		km		+m
Running	10	5:01:17	39.27	(7:40)	63.2	(4:46)	486
Strength and Conditioning	2	1:45:00
Orienteering	1	56:16	6.09	(9:15)	9.8	(5:45)	210
Cross training	1	30:00
Drills	2	24:11	1.66	(14:33)	2.68	(9:02)
Total	11	8:36:44	47.02		75.68		695

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Saturday Mar 11, 2017 #

10 AM

Running warm up/down 13:51 [2] 2.9 km (4:47 / km) +29m 4:33 / km
ahr:146 max:153 shoes: Saucony peregrine 6

Drills 12:04 [2] 1.4 km (8:37 / km)
ahr:141 max:163 shoes: Saucony peregrine 6

Running race 28:20 [5] 8.38 km (3:23 / km) +90m 3:13 / km
ahr:175 max:196 shoes: Brooks mach17 XC

UK Inter counties XC - 16th
Probably my best XC result ever...

Started off steady trying not to get dragged off at a super fast pace. Felt like I was pushing myself hard 2km in but didn't feel to uncomfortable. After this, don't think i was overtaken for the rest of the race? And just kept catching and overtaking. Caught a rather dead Alex about 4km in and was expecting him to stick on my tail but he soon dropped off. Forgot there was an extra lilttle loop at the end but just had enough left to take a few more places and finished strong.
Nice.

C • Brilliant result 3

Running warm up/down 21:24 [2] 4.01 km (5:20 / km) +39m 5:05 / km
ahr:147 max:156 shoes: Saucony peregrine 6

Friday Mar 10, 2017 #

9 PM

Running 9:04 [3] 2.03 km (4:28 / km) +1m 4:28 / km
ahr:127 max:147 shoes: Nike elite zoom 8

Easy leg loosener after a long coach journey before tomorrow.

Thursday Mar 9, 2017 #

6 AM

Running 7:08 [3] 1.52 km (4:41 / km) +14m 4:29 / km
ahr:126 max:148 shoes: Nike elite zoom 8

Strength and Conditioning 1:00:00 [1]
shoes: Nike elite zoom 8

8 AM

Running 7:08 [3] 1.5 km (4:45 / km) +16m 4:30 / km
ahr:134 max:142 shoes: Nike elite zoom 8

5 PM

Running 15:44 [3] 3.45 km (4:33 / km) +16m 4:27 / km
ahr:124 max:148 shoes: Nike elite zoom 8

Easy on the Meadows with Willy

Drills 12:07 [2] 1.28 km (9:30 / km)
ahr:101 max:124 shoes: Nike elite zoom 8

Drills and strides. Good job

Running 6:17 [3] 1.25 km (5:01 / km) +18m 4:41 / km
ahr:121 max:131 shoes: Nike elite zoom 8

Home

Wednesday Mar 8, 2017 #

12 PM

Cross training 30:00 [3]

For Beth's testing.

2 PM

Running 46:07 [3] 9.63 km (4:47 / km) +85m 4:35 / km
ahr:131 max:148 shoes: Nike elite zoom 8

Taper taper taper

Tuesday Mar 7, 2017 #

6 PM

Running warm up/down 17:29 [2] 3.98 km (4:23 / km) +13m 4:19 / km
ahr:133 max:161 shoes: Nike elite zoom 8

Running 40:42 [4] 6.06 km (6:43 / km) +1m 6:42 / km
ahr:105 max:132 shoes: Nike elite zoom 8

3x(200m, 300m, 200m, 300m, 200m) with 100m walk after 2s and 150m walk after 3s.
Good sesh but lacking some speed. Holding back a little as well with inter counties in mind.
Times:
30, 47, 30, 47, 30
31, 48, 30, 48, 30
30, 48, 31, 48, 30

Running 16:39 [2] 3.34 km (4:59 / km) +59m 4:34 / km
ahr:115 max:123 shoes: Nike elite zoom 8

Monday Mar 6, 2017 #

4 PM

Running 30:06 [3] 7.42 km (4:03 / km) +23m 4:00 / km
ahr:138 max:167 shoes: Nike elite zoom 8

Easy 30 pre gym with Euzie and Colm for a bit.

Strength and Conditioning 45:00 [1]
shoes: Nike elite zoom 8

6 PM

Running 7:20 [3] 1.48 km (4:58 / km) +16m 4:42 / km
ahr:150 max:179 shoes: Nike elite zoom 8

Sunday Mar 5, 2017 #

11 AM

Running warm up/down 14:11 [2] 2.91 km (4:52 / km) +19m 4:43 / km
ahr:155 max:178

Orienteering 56:16 [4] 9.8 km (5:45 / km) +210m 5:11 / km
ahr:168 max:191

Running warm up/down 19:47 [2] 3.33 km (5:57 / km) +45m 5:34 / km
ahr:137 max:175

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