Training Log Archive: LexcIn the 7 days ending Oct 31, 2016:
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| Tu | We | Th | Fr | Sa | Su | Mo | |||||||||
Monday Oct 31, 2016 #
Gym 1:00:00 [0]
Running 14:00 [3] 2.5 km (5:36 / km) +44m 5:09 / km
Sunday Oct 30, 2016 #
Orienteering long 1:41:16 [5] 15.93 km (6:21 / km) +240m 5:55 / km
ahr:160 max:190 shoes: Icebug Acceleritas4 RB9X
Some pretty unreal bonkage at the end let felly sneak ahead :(
http://obasen.orientering.se/winsplits/online/sv/d...
RG
http://www.moravian.routegadget.co.uk/rg2/#128&...
timeloss on 2,3,5,6,7,9,10,11,(14),15,22,23
1
1:50
20
1
1:40
50
1:15
1
40
3:20
1
40
total
14:40
oopsieeee
Saturday Oct 29, 2016 #
Running warm up/down 11:27 [2] 1.92 km (5:58 / km)
ahr:142 max:168 shoes: Icebug Acceleritas4 RB9X
Running race 34:21 [5] 5.8 km (5:55 / km) +100m 5:27 / km
ahr:178 max:195 shoes: Icebug Acceleritas4 RB9X
Results: Joint 5th
http://obasen.orientering.se/winsplits/online/sv/d...
Running warm up/down 9:37 [2] 2.0 km (4:49 / km)
shoes: Icebug Acceleritas4 RB9X
Orienteering 58:54 [3] 10.28 km (5:44 / km) +50m 5:36 / km
ahr:156 max:192 shoes: Icebug Acceleritas4 RB9X
Friday Oct 28, 2016 #
Note
(rest day)
Thursday Oct 27, 2016 #
Gym 1:00:00 [0]
Cycling 40:00 [1]
Wednesday Oct 26, 2016 #
Running long 1:07:06 [3] 11.62 km (5:46 / km) +369m 4:59 / km
ahr:153 max:194
Tuesday Oct 25, 2016 #
Running intervals 59:11 [4] 14.0 km (4:14 / km) +76m 4:07 / km
ahr:166 max:193 shoes: Brooks Mach 18
On killing fields - had to run early due to a ceilidh.
5,4,3,2,3,4,5 [1min] @ threshold pace (3:30/km)
5 - 3:26/km
4 - 3:27/km
3 - 3:29/km
2 - 3:28/km
3 - 3:30/km
4 - 3:26/km
5 - 3:19/km
Feeling strong, feeling good.
Ran with Leitch, Dan and Jacob but ran the last two reps solo.
New spikes are amazing !!!
Last rep was a little faster because I had felly in my sights and he needed catching ;)