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Training Log Archive: The Skunk

In the 7 days ending Mar 31:

activity # timemileskm+m
  Running 8 6:47:18 54.58(7:28) 87.83(4:38) 844
  Orienteering2 1:40:01 9.75(10:16) 15.69(6:23) 650
  Strength and Conditioning2 1:30:00
  Total8 9:57:19 64.32 103.52 1494
  [1-5]8 9:27:19

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MoTuWeThFrSaSu

Sunday Mar 31 #

9 AM

Running warm up/down 10:27 [2] 1.92 km (5:27 / km) +31m 5:02 / km
shoes: VJ bold 7

Orienteering 33:56 [4] 5.53 km (6:08 / km) +252m 5:00 / km
shoes: VJ bold 7

Running warm up/down 23:46 [2] 4.2 km (5:40 / km) +82m 5:09 / km
shoes: VJ bold 7

Saturday Mar 30 #

1 PM

Running warm up/down 18:48 [2] 3.55 km (5:17 / km) +189m 4:11 / km
shoes: VJ bold 7

Orienteering 1:06:05 [4] 10.15 km (6:30 / km) +398m 5:26 / km
shoes: VJ bold 7

Running warm up/down 23:58 [2] 4.63 km (5:11 / km) +68m 4:49 / km
shoes: Nike Vomero 13

Thursday Mar 28 #

6 PM

Running warm up/down 23:26 [2] 5.25 km (4:28 / km) +11m 4:25 / km
shoes: Nike Vomero 13

Running 20:31 [4] 4.24 km (4:50 / km) +2m 4:50 / km
shoes: Adidas Adizero Avanti

Running 27:31 [3] 5.45 km (5:03 / km) +38m 4:53 / km
shoes: Nike Vomero 13

Wednesday Mar 27 #

6 AM

Running 33:23 [3] 7.11 km (4:42 / km) +24m 4:37 / km

Post gym with Elisha and Max

Strength and Conditioning 1:00:00 [1]

5 PM

Running 53:09 [3] 12.01 km (4:26 / km) +161m 4:09 / km
shoes: Nike Vomero 13

Easy round the seat with Max, Carcas and special guest Barri.

Tuesday Mar 26 #

6 PM

Running warm up/down 15:09 [2] 3.36 km (4:31 / km)
shoes: Nike Vomero 13

Running intervals 46:04 [4] 11.62 km (3:58 / km) +3m 3:58 / km
shoes: Nike streak 6

10 min tempo, 18 x 400m going every 2 mins.
Spanking out some consistent 3:20s for the tempo with a good pack of boys. Then probs averaged around 67s for the 4s. Good shift

Running 8:41 [3] 1.41 km (6:10 / km)
shoes: Nike streak 6

4 x 150m strides

Running warm up/down 17:39 [2] 3.37 km (5:14 / km) +26m 5:02 / km
shoes: Nike Vomero 13

Monday Mar 25 #

6 AM

Running 40:03 [3] 9.37 km (4:16 / km) +102m 4:03 / km

6 PM

Running 44:43 [3] 10.34 km (4:19 / km) +108m 4:07 / km
shoes: Nike Vomero 13

Easy leading Haries Monday run, good craic

Strength and Conditioning 30:00 [0]

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