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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lexc

In the 7 days ending Jan 28:

activity # timemileskm+m
  Running6 6:43:22 53.95(7:29) 86.82(4:39) 1463
  Gym2 2:00:00
  Total7 8:43:22 53.95 86.82 1463
  [1-5]6 6:29:44

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MoTuWeThFrSaSu

Sunday Jan 28 #

10 AM

Running 1:48:08 intensity: (19 @0) + (8:59 @1) + (1:18:35 @2) + (20:01 @3) + (14 @4) 25.51 km (4:14 / km) +238m 4:03 / km
ahr:161 max:181 shoes: Nike Pegasus 33 #2

Nice 15miles with Kris, decent chat and a nice route. Struggling with "stomach problems" towards the end.
Nice.

Saturday Jan 27 #

11 AM

Running 58:46 intensity: (1:53 @0) + (32:36 @1) + (15:58 @2) + (8:19 @3) 8.82 km (6:40 / km) +582m 5:01 / km
ahr:144 max:176 shoes: inov8 mudclaws 300

Hill running/supporting - attackpoint pranked me and put this as orienteering :(

Friday Jan 26 #

Note
(rest day)

Thursday Jan 25 #

7 AM

Gym 1:00:00 [0]

Grim gym - didn't sleep well :o
1 PM

Running 15:16 intensity: (24 @0) + (14:06 @1) + (19 @2) + (27 @3) 3.14 km (4:51 / km) +65m 4:24 / km
ahr:144 max:156

Running 20:01 [4] 5.27 km (3:48 / km) +211m 3:10 / km
ahr:157 max:173 shoes: Brooks Mach 18 v2

Wet session on the pollock hill with Oskar and Andrew - 20mins wave - 45s on, 55s off back down! Good session, enjoyed it. Feeling bit grim but got it done.
12reps.

Running 11:09 intensity: (6 @0) + (1:02 @1) + (8:00 @2) + (2:01 @3) 2.4 km (4:38 / km) +17m 4:29 / km
ahr:159 max:175

Wednesday Jan 24 #

2 PM

Running 1:08:36 intensity: (9:37 @0) + (3:24 @1) + (41 @2) + (54:54 @3) 13.65 km (5:01 / km) +248m 4:36 / km
ahr:118 max:159 shoes: inov8 mudclaws 300

Windy and wet seat

Tuesday Jan 23 #

6 PM

Running 20:05 intensity: (21 @0) + (16:29 @1) + (1:23 @2) + (1:52 @3) 4.2 km (4:47 / km) +4m 4:45 / km
ahr:142 max:167 shoes: Nike Pegasus 33 #2

Warm up

Running intervals 36:30 [4] 9.66 km (3:47 / km) +1m 3:47 / km
ahr:134 max:145 shoes: Nike Zoom Flyknit Streak

Ints at saughton - 3xmile, 3x1k

Bit worried to get back at it, been a while. The miles were absolute grinds but the km's felt good. Nice session tonight, back to decent work now.

Windy AF. Pacing all over the place!

Times: 4:49, 4:49, 4:51 - 3:00, 2:59, 2:58

Jonny running well tonight.

Running 20:19 intensity: (25 @0) + (13:15 @1) + (6:39 @3) 4.03 km (5:02 / km) +44m 4:47 / km
ahr:135 max:147 shoes: Nike Pegasus 33 #2

Home burst

Monday Jan 22 #

4 PM

Running 44:32 intensity: (33 @0) + (13:37 @1) + (17:43 @2) + (12:36 @3) + (3 @4) 10.12 km (4:24 / km) +53m 4:17 / km
ahr:153 max:180 shoes: Nike Flyknit Racer

Pre GYM

Gym 1:00:00 [0]

Working hard.

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