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Training Log Archive: АТ

In the 7 days ending Apr 22:

activity # timemileskm+m
  Running (Soft)4 2:06:09 15.11(8:21) 24.32(5:11) 475
  Orienteering3 1:59:51 11.39(10:31) 18.33(6:32) 62530 /32c93%
  XT4 1:45:00
  Stretching/ Rolling6 1:39:00
  Running (Hard)2 1:20:55 9.69(8:21) 15.6(5:11) 61
  S & C3 1:10:00
  Total16 10:00:55 36.2 58.26 116130 /32c93%
  [1-5]10 8:21:55
averages - sleep:8.8

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MoTuWeThFrSaSu

Sunday Apr 22 #

12 PM

Running (Soft) warm up/down 12:57 [1] 2.41 km (5:22 / km) +15m 5:12 / km
shoes: VJ Bold 9

Orienteering race 1:07:24 [4] *** 9.13 km (7:23 / km) +394m 6:04 / km
shoes: VJ Bold 9

Northern Champs - 1st M18, 5th Junior.

Weird one, thought I was moving alright but seemed a bit off the pace tbh. Technically was taking it nice and cautiously so not many mistakes for the majority, just scrap at the end and one bigger one near the end as well, following lachlan...
Much to work on clearly.

Running (Soft) warm up/down 16:38 [2] 2.69 km (6:10 / km) +78m 5:23 / km
shoes: VJ Bold 9

8 PM

Stretching/ Rolling 16:00 [0]

Saturday Apr 21 #

6 AM

Running (Soft) (Shakeout) 10:23 [1] 2.0 km (5:12 / km) +29m 4:51 / km
ahr:129 max:144 shoes: Inov8 TrailTalon 275

11 AM

Running (Hard) warm up/down 16:17 [1] 2.68 km (6:05 / km) +11m 5:57 / km
shoes: Salomon S-Lab Sonic

Orienteering race 14:32 [5] *** 3.54 km (4:06 / km) +14m 4:01 / km
spiked:15/17c shoes: Salomon S-Lab Sonic

York Uni GBR Sprint - 6th.

Probs one of my better prints technically, physically I was moving a tad slow but only a few slight hesitations so all g really. Just need to be faster. Also not sure about any of the routes.

Running (Hard) warm up/down 11:12 [1] 2.15 km (5:12 / km) +5m 5:08 / km
shoes: Salomon S-Lab Sonic

Friday Apr 20 #

3 PM

XT (Elliptical) 15:00 [1]
ahr:115 max:131 slept:9.0 (rest day) shoes: Nike Lunaracer +3 SP16

This be my taper.

S & C 10:00 [2]
shoes: Nike Lunaracer +3 SP16

Mainly plyo, gym being refurbished so in a smaller room.
10 PM

Stretching/ Rolling 17:00 [0]

Thursday Apr 19 #

7 AM

XT 30:00 [2]

Morning swim, woke up late but felt okayish once got going.
5 PM

Running (Soft) warm up/down 17:21 intensity: (12:00 @1) + (5:21 @2) 3.38 km (5:08 / km) +52m 4:46 / km
ahr:140 max:153 shoes: Inov8 X-Talon 200

Orienteering 37:55 intensity: (13:58 @1) + (17:26 @2) + (6:31 @3) ** 5.66 km (6:42 / km) +217m 5:37 / km
ahr:148 max:166 spiked:15/15c shoes: Inov8 X-Talon 200

WCOC Score - Scale Hill.

Nice little run out, cut it a bit short because didn't want to overdo it today. Feeling okay, calfs a bit tired on the climbs. Very nice evening tho.

Running (Soft) 16:26 intensity: (4:55 @1) + (9:07 @2) + (2:19 @3) + (5 @4) 3.28 km (5:01 / km) +45m 4:41 / km
ahr:149 max:175 shoes: Inov8 X-Talon 200

5 * Hill sprints. CD.
9 PM

Stretching/ Rolling 17:00 [0]

Wednesday Apr 18 #

5 PM

Running (Soft) 52:24 intensity: (9:22 @1) + (24:04 @2) + (18:58 @3) 10.55 km (4:58 / km) +256m 4:26 / km
ahr:155 max:172 shoes: Inov8 TrailTalon 275

Murthy time. Very nice day so really enjoyable. Grumbling from the feet as per. New shoes also.

S & C 30:00 [2]
shoes: Nike Lunaracer +3 SP16

Core + Maintenance. Started off feeling V lethargic but perked up nicely :)
9 PM

Stretching/ Rolling 15:00 [0]

Tuesday Apr 17 #

7 AM

XT (Swimming) 30:00 [2]
slept:9.0

Normal morning swim. Feeling quite tired still.
5 PM

Running (Hard) intervals 53:26 intensity: (28:58 @1) + (13:54 @2) + (9:12 @3) + (1:22 @4) 10.77 km (4:58 / km) +44m 4:52 / km
ahr:145 max:179 shoes: Salomon S-Lab Sonic

WU

2km Tempo [2mins], 5 * 200m [45s].

Legs feeling exceedingly heavy and they have kinda forgotten how to go fast. Tempo was okay. Learnt from the session pre JK and didn't do the 200s flat out, just at a controlled pace; ~34s. Hopefully legs feeling better by the weekend.

CD.
9 PM

Stretching/ Rolling 18:00 [0]

Monday Apr 16 #

5 PM

XT (Elliptical) 30:00 [1]
ahr:106 max:116 slept:8.5 shoes: Nike Lunaracer +3 SP16

S & C 30:00 [2]
shoes: Nike Lunaracer +3 SP16

Core + Maintenance. Tired days.
8 PM

Stretching/ Rolling 16:00 [0]

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