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Training Log Archive: АТ

In the 1 days ending Sep 2, 2017:

activity # timemileskm+mload
  Running2 44:38 6.02(7:25) 9.69(4:36) 5430.2
  Orienteering1 31:23 3.01(10:26) 4.84(6:29) 931 /32c96%16.8
  S & C1 30:0015.0
  Stretching/ Rolling1 17:00
  Drills1 7:00 0.32(21:47) 0.52(13:32)1.8
  Total4 2:10:01 9.35 15.05 6331 /32c96%63.8
  [1-5]3 1:53:01

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Sa

Saturday Sep 2, 2017 #

9 AM

Running warm up/down 10:10 intensity: (6:30 @1) + (3:40 @2) 2.04 km (4:59 / km) +2m 4:57 / km
ahr:140 max:150 shoes: Adidas Adizero Boston 6

Drills warm up/down 7:00 [1] 0.52 km (13:32 / km)
ahr:110 max:131 shoes: Adidas Adizero Boston 6

Running tempo 20:02 intensity: (26 @1) + (43 @2) + (4:26 @3) + (14:27 @4) 5.39 km (3:43 / km) +50m 3:33 / km
ahr:175 max:183 shoes: Adidas Adizero Boston 6

larl tempo on the dunes at Mawbray before the WCOC coaching. On grassy paths mainly, with some sandy bits and was a tad slippy in flats with the grass being wet but not to bad, also constantly undulating up and down the dunes.

Heart rate actually good and feeling fairly comfortable most the way, positive signs.

Running warm up/down 6:03 intensity: (56 @1) + (5:07 @2) 1.14 km (5:18 / km) +2m 5:16 / km
ahr:150 max:157 shoes: Adidas Adizero Boston 6

10 AM

Running warm up/down 8:23 [1] 1.12 km (7:29 / km)
ahr:131 max:137 shoes: VJ Supra 2

Orienteering 23:33 intensity: (4:59 @1) + (16:59 @2) + (1:35 @3) *** 3.34 km (7:04 / km) +5m 7:01 / km
ahr:149 max:161 spiked:18/18c shoes: VJ Supra 2

WCOC coaching with Charlotte Watson. Some very good courses and good for the tekkers.



Orienteering 7:50 [3] *** 1.5 km (5:13 / km) +4m 5:08 / km
spiked:13/14c shoes: VJ Supra 2

Relay training, with Dan who was a mug on two occasions.

5 PM

S & C 30:00 [2]

Core + Maintenance. All good.
8 PM

Stretching/ Rolling 17:00 [0]

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