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Training Log Archive: Lexc

In the 7 days ending Oct 6, 2019:

activity # timemileskm+m
  Running8 6:51:01 54.6(7:32) 87.88(4:41) 659
  Gym1 1:00:00
  Orienteering1 21:05 3.04(6:55) 4.9(4:18)
  Total8 8:12:06 57.65 92.78 659
  [1-5]8 7:12:06

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MoTuWeThFrSaSu

Sunday Oct 6, 2019 #

12 PM

Running 1:41:28 intensity: (1:06:57 @1) + (33:23 @2) + (1:08 @3) 20.03 km (5:04 / km) +295m 4:43 / km
ahr:148 max:175 shoes: Nike Pegs 36

Good long run with the boys. Questionable chat as always. Fun. Wet and cold!
C • Questionable chat 2

Saturday Oct 5, 2019 #

9 AM

Running warm up/down 26:51 intensity: (20:30 @1) + (5:41 @2) + (40 @3) 5.07 km (5:18 / km)
ahr:142 max:172 shoes: Nike Pegs 35 #white

Running long 36:06 intensity: (15:15 @1) + (7:43 @2) + (11:04 @3) + (1:57 @4) + (7 @5) 10.07 km (3:35 / km)
ahr:159 max:194 shoes: Saucony Havok XC 2

10' @T - 12 x 1min on/off.

Feeling nice and comfy on the tempo working with Dan, Eddie and Max (Bloor) and then tucked in nicely with Jack, Max (MIlarvie) and Freddie for the 1 mins. Tried to kick Jack on the last minute rep but he sat tight and kicked past me with 20s to go. The elastic stretched... stretched... and popped. Still my fastest rep though so must have been putting the hammer down.

Good fun. Really good group down at Holyrood High.
C • Too many Maxs ey 2

Running warm up/down 20:05 intensity: (18:06 @1) + (1:33 @2) + (26 @3) 3.67 km (5:28 / km) +1m 5:27 / km
ahr:137 max:172 shoes: Nike Pegs 35 #white

Friday Oct 4, 2019 #

5 PM

Running 8:25 intensity: (8:21 @1) + (4 @2) 1.82 km (4:37 / km) +11m 4:29 / km
ahr:140 max:154 shoes: Nike Pegs 35 #white

To SSS.
7 PM

Running 10:58 [1] 2.25 km (4:53 / km) +7m 4:48 / km
ahr:138 max:146 shoes: Nike Pegs 35 #white

Back from SSS. Must be a good two kg lighter. Trying not to sweat.

Thursday Oct 3, 2019 #

5 PM

Running 41:32 intensity: (32:43 @1) + (8:24 @2) + (25 @3) 9.26 km (4:29 / km) +102m 4:15 / km
ahr:139 max:170 shoes: Nike Pegs 36

Nice bit of sprint training with Max, Tom and Noah - well good courses with blocked routes and barriers spiced things up to make the cruise pretty good fun.

Orienteering 21:05 [3] 4.9 km (4:18 / km)
shoes: Nike Pegs 36

Wednesday Oct 2, 2019 #

5 PM

Running warm up/down 21:50 [2] 4.3 km (5:05 / km)
shoes: Nike Pegs 36

Running intervals 29:05 [4] 8.2 km (3:33 / km)
shoes: Saucony Havok XC 2

Solo "EUOC" intervals.
5x5mins [1min]

Hitting some reasonable paces and moving alright. Feeling kinda tired, hammies (though got better after drills) still ruined and all g.

Good to give the spikes an outing. It’s almost XC time.

3:23's through to 3:15's. Noice.

Running intervals 2:42 [4] 0.5 km (5:21 / km)
shoes: Saucony Havok XC 2

Strides.
4x15s [30s]

Running warm up/down 19:36 [2] 3.75 km (5:14 / km) +42m 4:57 / km
shoes: Nike Pegs 36

Tuesday Oct 1, 2019 #

5 PM

Running 42:47 [3] 9.34 km (4:35 / km) +87m 4:23 / km
shoes: Nike Pegs 36

Very easy and slow - legs still murked from the GYM/WC combo.

Monday Sep 30, 2019 #

6 PM

Running 49:36 intensity: (46:42 @1) + (2:54 @2) 9.62 km (5:09 / km) +116m 4:52 / km
ahr:140 max:166 shoes: Nike Pegs 36

V nice and easy with plenty of boys.
Wet, cold and dark post gym.

Gym 1:00:00 [0]

nordics have ruined my hammies.

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