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Training Log Archive: rpwhite

In the 7 days ending Sep 20:

activity # timemileskm+mload
  Running5 3:15:00 20.32(9:36) 32.71(5:58) 352432.0
  Trail/hill Running1 58:57 5.53(10:39) 8.9(6:37) 236129.2
  Orienteering1 50:27 4.07(12:24) 6.54(7:43) 94160.5
  Strength & Conditioning1 17:409.1
  Total6 5:22:04 29.92 48.16 681730.8
  [1-5]6 5:09:10

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Sunday Sep 20 #

3 PM

Running 19:01 intensity: (23 @0) + (8:48 @1) + (8:57 @2) + (53 @3) 2.89 km (6:34 / km) +54m 6:01 / km
ahr:115 max:138 shoes: Adidas Boston 8 #2

to Linn Park

Orienteering 50:27 intensity: (20 @0) + (8 @1) + (7:46 @2) + (24:00 @3) + (18:13 @4) 6.54 km (7:43 / km) +94m 7:12 / km
ahr:148 max:172 shoes: Inov8 X-Talon 230

Linn Park MapRun long course, nice sunny day so fun time out. Bobbled around into 6, didn't run far enough into 7, bit of a mistake on the way into 12 and felt like the map needed a bit of updating, also GPS was being quite slow to pick up where I was. Enjoyable none the less!

Running 18:25 intensity: (8 @1) + (11:07 @2) + (7:10 @3) 2.92 km (6:18 / km)
ahr:130 max:151 shoes: Adidas Boston 8 #2

Home from Linn Park

Saturday Sep 19 #

8 PM

Running 25:41 intensity: (5 @0) + (24 @1) + (18:45 @2) + (6:27 @3) 4.06 km (6:19 / km) +48m 5:58 / km
ahr:126 max:145 shoes: Saucony Triumph ISO 5

Blowing the cobwebs away after working in the flat most of the day.

Thursday Sep 17 #

5 PM

Trail/hill Running 58:57 intensity: (22 @0) + (5:12 @1) + (36:08 @2) + (17:15 @3) 8.9 km (6:37 / km) +236m 5:51 / km
ahr:126 max:150 shoes: Inov8 X-Talon 230

Lovely sunny evening so we went out for a run in the Kilparticks, also got to 1.4 million steps on my step challenge, only 300k steps to go!

Wednesday Sep 16 #

5 PM

Running 30:49 intensity: (2 @0) + (8:10 @1) + (21:02 @2) + (1:35 @3) 5.13 km (6:00 / km) +31m 5:50 / km
ahr:117 max:134 shoes: Saucony Triumph ISO 5

Recovery round Queen's Park with Alison

Tuesday Sep 15 #

5 PM

Running intervals 1:00:25 intensity: (2:05 @1) + (29:26 @2) + (27:17 @3) + (1:37 @4) 11.02 km (5:29 / km) +93m 5:16 / km
ahr:133 max:161 shoes: Adidas Boston 8 #2

Pyramid session 1,2,3,4,3,2,1
Hard session with the heat but ran hard and felt good so happy with this.

Strength & Conditioning 17:40 intensity: (11:26 @0) + (4:37 @1) + (24 @2) + (1:13 @3)
ahr:95 max:151

Monday Sep 14 #

5 PM

Running 40:39 intensity: (16 @0) + (1:27 @1) + (20:57 @2) + (17:59 @3) 6.68 km (6:05 / km) +126m 5:34 / km
ahr:130 max:149 shoes: Saucony Triumph ISO 5

Steady round Queen’s Park with Alison

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