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Training Log Archive: АТ

In the 7 days ending Jan 20, 2019:

activity # timemileskm+mload
  Running10 6:40:42 48.67(8:14) 78.33(5:07) 1109223.6
  S & C2 2:00:0030.0
  Stretching/ Rolling7 1:45:00
  XT1 30:007.5
  Orienteering1 27:48 3.65(7:36) 5.88(4:44) 2918 /19c94%18.7
  Drills2 20:005.3
  Total18 11:43:30 52.33 84.22 113718 /19c94%285.1
  [1-5]11 9:58:30
averages - sleep:8.8

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MoTuWeThFrSaSu

Sunday Jan 20, 2019 #

3 PM

Running 1:03:19 intensity: (13:04 @1) + (39:05 @2) + (11:10 @3) 10.6 km (5:58 / km) +418m 4:59 / km
ahr:145 max:166 shoes: NB Summit KOM

A lovely easy Pentlands job with Dan. Views were peng, also saw a Breeze, a good run me thinks.
10 PM

Stretching/ Rolling 15:00 [0]

Saturday Jan 19, 2019 #

10 AM

Running (Shakeout) 10:00 intensity: (4:14 @1) + (5:46 @2) 2.02 km (4:57 / km)
ahr:137 max:148 slept:11.0 shoes: NB Zante V4

With Niamh, on the grass. Noice.
6 PM

Running warm up/down 10:01 intensity: (1:36 @1) + (8:25 @2) 1.95 km (5:09 / km)
ahr:143 max:154 shoes: NB Zante V4

Drills 10:00 intensity: (9:40 @1) + (20 @2)
ahr:116 max:140 shoes: NB Zante V4

Running intervals 30:14 intensity: (1:56 @1) + (1:26 @2) + (6:16 @3) + (17:18 @4) + (3:18 @5) 7.75 km (3:54 / km) +12m 3:52 / km
ahr:173 max:190 shoes: NB Zante V4

20T [2mins], 2 * 1km [90s].

The NightO race which I was planning on doing was cancelled so unideally I had to opt for a session. Went on the roads round the estate, felt okay but had a stitch coz of the badly planned eating. Then on the 1kms needed the loo so not ideal. Anyways was okay and will take it, wanting to be running about 3.10 for 1kms some time soon!

Running warm up/down 10:03 intensity: (2:31 @1) + (7:32 @2) 1.61 km (6:14 / km) +4m 6:09 / km
ahr:140 max:147 shoes: NB Zante V4

9 PM

Stretching/ Rolling 15:00 [0]

Friday Jan 18, 2019 #

6 AM

Running 30:26 intensity: (18:34 @1) + (11:52 @2) 5.59 km (5:27 / km) +58m 5:10 / km
ahr:133 max:145 shoes: NB Zante V4

S & C (Gym) 1:00:00 [1]
slept:8.0 shoes: NB Zante V4

Lots in this new session.
9 PM

Stretching/ Rolling 15:00 [0]

Thursday Jan 17, 2019 #

7 AM

Note
slept:9.0

5 PM

Running 29:51 intensity: (3:54 @1) + (14:17 @2) + (11:40 @3) 5.9 km (5:04 / km) +164m 4:27 / km
ahr:151 max:172 shoes: NB Zante V4

Long run, including the FWTN that I missed when I twisted my ankle. All good just cruising along.

Orienteering 27:48 intensity: (2:49 @1) + (3:06 @2) + (21:53 @3) *** 5.88 km (4:44 / km) +29m 4:37 / km
ahr:159 max:173 spiked:18/19c shoes: NB Zante V4

Running 33:01 intensity: (48 @1) + (12:20 @2) + (19:23 @3) + (30 @4) 6.71 km (4:55 / km) +94m 4:36 / km
ahr:156 max:175 shoes: NB Zante V4

8 PM

Stretching/ Rolling 15:00 [0]

Wednesday Jan 16, 2019 #

7 AM

XT (Swimming) 30:00 [1]
slept:7.0

Orienteers lane this morning of me, Pedders and Felix. Good stuff.
2 PM

Running 1:00:23 intensity: (13:12 @1) + (38:50 @2) + (8:21 @3) 12.01 km (5:02 / km) +146m 4:44 / km
ahr:144 max:166 shoes: NB Summit KOM

A bit of Blackford.
9 PM

Stretching/ Rolling 15:00 [0]

Tuesday Jan 15, 2019 #

2 PM

Running 21:00 intensity: (3:00 @2) + (9:00 @3) + (6:00 @4) + (3:00 @5) 5.25 km (4:00 / km) +53m 3:48 / km
shoes: NB Fuelcell Impulse

Phys Testing, basically exactly the same as last year, except with a little improvement in some lactate.

Running warm up/down 9:00 [1] 1.8 km (5:00 / km)
shoes: NB Fuelcell Impulse

6 PM

Running warm up/down 16:36 intensity: (1:42 @1) + (13:12 @2) + (1:42 @3) 3.26 km (5:06 / km) +27m 4:54 / km
ahr:146 max:166 shoes: NB Summit KOM

Drills 10:00 intensity: (9:19 @1) + (41 @2)
ahr:114 max:144 shoes: NB Summit KOM

Running hills 8:05 intensity: (1:12 @1) + (2:52 @2) + (3:01 @3) + (1:00 @4) 1.14 km (7:07 / km) +66m 5:31 / km
ahr:154 max:181 shoes: NB Summit KOM

4 * 30s Hills [2mins].

Joined in at the end of EUOCs session. A good blast oot.

Running warm up/down 6:22 intensity: (2:53 @1) + (3:29 @2) 0.98 km (6:29 / km)
ahr:136 max:147 shoes: NB Summit KOM

10 PM

Stretching/ Rolling 15:00 [0]

Monday Jan 14, 2019 #

7 AM

Running 32:14 intensity: (11:57 @1) + (20:16 @2) + (1 @3) 6.03 km (5:21 / km) +25m 5:14 / km
ahr:137 max:144 shoes: NB Zante V4

Easy Morning Meadows. Body feeling very suspect.
5 PM

Running 30:07 intensity: (4:38 @1) + (23:52 @2) + (1:37 @3) 5.74 km (5:15 / km) +41m 5:04 / km
ahr:142 max:163 shoes: NB Zante V4

Easy pre and post gym. Good chats with Tara post.

S & C (Gym) 1:00:00 [1]
shoes: Salomon S-Lab Sonic

New session. Quite enjoyed it!
10 PM

Stretching/ Rolling 15:00 [0]

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