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Training Log Archive: АТ

In the 7 days ending Nov 10, 2019:

activity # timemileskm+mload
  Running10 6:58:05 51.88(8:04) 83.49(5:00) 956187.6
  S & C2 1:30:00
  Orienteering2 1:22:41 8.68(9:32) 13.97(5:55) 18540 /45c88%56.1
  XT1 30:007.5
  Total11 10:20:46 60.56 97.46 114140 /45c88%251.3
  [1-5]10 8:50:46
averages - sleep:8.3

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MoTuWeThFrSaSu

Sunday Nov 10, 2019 #

11 AM

Running 11:03 intensity: (9:27 @1) + (1:35 @2) + (1 @3) 1.88 km (5:52 / km)
ahr:129 max:151 shoes: VJ Irock 2

Orienteering 56:27 intensity: (12 @1) + (3:35 @2) + (48:30 @3) + (4:10 @4) *** 8.48 km (6:39 / km) +168m 6:03 / km
ahr:165 max:175 spiked:18/21c shoes: VJ Irock 2

Cambus Regional. Cruising round, pretty good technically but as always things to work on! Nice day out.

Running 40:44 intensity: (3:34 @1) + (35:53 @2) + (1:17 @3) 9.14 km (4:27 / km) +34m 4:23 / km
ahr:145 max:161 shoes: NB Hierro V4

Deeside way with Boyan. Long run, done.

Saturday Nov 9, 2019 #

7 AM

Running (Shakeout) 11:35 intensity: (7:43 @1) + (3:52 @2) 2.25 km (5:08 / km) +14m 4:59 / km
ahr:133 max:144 slept:7.0 shoes: NB 1080 #1

Didn't sleep great so not feeling amazing this morning. However very much looking forward to some speedy racing.
1 PM

Running warm up/down 14:45 intensity: (13:21 @1) + (1:24 @2) 2.72 km (5:26 / km) +30m 5:09 / km
ahr:127 max:143 shoes: NB Hierro V4

Running 13:40 intensity: (10 @1) + (11 @2) + (44 @3) + (12:35 @4) 4.05 km (3:23 / km) +55m 3:10 / km
ahr:177 max:184 shoes: Nike Zoom Rival XC

Scottish Short Course XC.

Pretty grim experience all round. Legs not really moving too well and I started too fast so it was a big suffer fest. Still pace is okay and ya can't win em all and I beat Megan so all is not lost ;) 19s behind Boyan, would have liked to have been closer than that, maybe next time.

Running intervals 6:05 intensity: (1:13 @1) + (2:10 @2) + (2:19 @3) + (23 @4) 1.17 km (5:13 / km) +11m 4:59 / km
ahr:150 max:175 shoes: Nike Zoom Rival XC

Just some relaxed strides.

Running warm up/down 23:33 intensity: (11:31 @1) + (12:02 @2) 4.5 km (5:14 / km) +13m 5:10 / km
ahr:137 max:148 shoes: NB Hierro V4

Friday Nov 8, 2019 #

5 PM

Running 27:28 intensity: (24:54 @1) + (2:34 @2) 5.32 km (5:10 / km)
ahr:132 max:141 shoes: NB 1080 #1

Plod round the Meadows.

Running 3:29 intensity: (23 @1) + (1:37 @2) + (1:29 @3) 0.67 km (5:10 / km)
ahr:150 max:171 shoes: NB 1080 #1

Strides.

Running 5:41 intensity: (4:55 @1) + (46 @2) 1.07 km (5:18 / km) +6m 5:10 / km
ahr:132 max:141 shoes: NB 1080 #1

Thursday Nov 7, 2019 #

7 AM

Running 1:10:00 intensity: (29:42 @1) + (28:13 @2) + (12:05 @3) 11.62 km (6:02 / km) +566m 4:51 / km
ahr:141 max:164 slept:9.0 shoes: NB Hierro V4

A 3 (4 with Felix involved) poo morning.
6 PM

S & C (Gym) 1:00:00 [0]
shoes: Salomon S-Lab Sonic

Good sesh with Carcas. Didn't feel that mashed afterwards so pretty pleased.

Wednesday Nov 6, 2019 #

8 AM

XT (Swimming) 30:00 [1]
slept:9.0

Running 30:00 intensity: (24:35 @1) + (5:25 @2) 6.01 km (4:59 / km) +41m 4:49 / km
ahr:129 max:142 shoes: NB 1080 #1

Easy links and meadows. Nice.
5 PM

Running warm up/down 7:34 intensity: (3:47 @1) + (3:46 @2) + (1 @3) 1.61 km (4:43 / km) +24m 4:23 / km
ahr:133 max:143 shoes: NB 1080 #1

Orienteering 26:14 intensity: (2:28 @1) + (22:56 @2) + (50 @3) ** 5.49 km (4:47 / km) +17m 4:42 / km
ahr:145 max:156 spiked:22/24c shoes: NB 1080 #1

Sprint training at Oxgangs. A really good area with lots of different styles of housing, so was pretty tricky. Will be back next year at some point.

Running warm up/down 9:32 intensity: (6:55 @1) + (2:37 @2) 1.97 km (4:50 / km)
ahr:130 max:143 shoes: NB 1080 #1

Tuesday Nov 5, 2019 #

6 PM

Running warm up/down 11:58 intensity: (11:31 @1) + (27 @2) 2.24 km (5:21 / km) +12m 5:13 / km
ahr:123 max:138 shoes: NB 1080 #1

Running intervals 35:01 intensity: (1:09 @1) + (3:24 @2) + (8:00 @3) + (22:25 @4) + (3 @5) 8.94 km (3:55 / km) +38m 3:50 / km
ahr:171 max:185 shoes: Nike Zoom Rival XC

EUOC ints - 6 * 5mins [1min].

A very grindy muddy session. Legs feeling a bit crap, and even worse after having a poo between 3rd and 4th reps. Got on with it but got a stitch on the last two reps so pace dropped a bit. Pleased to finish the session, knew a bad KF was gonna happen at some point, hopefully will feel better next week.

Running warm up/down 23:28 intensity: (16:19 @1) + (7:09 @2) 4.13 km (5:41 / km) +70m 5:14 / km
ahr:133 max:147 shoes: NB 1080 #1

Feeling a bit dizzy and seeing stars on the meadows. Worrying stuff, probs coz of the lack of lunch :0

Monday Nov 4, 2019 #

7 AM

Running 31:40 [1] 5.78 km (5:29 / km) +13m 5:25 / km
ahr:122 max:134 slept:8.0 shoes: NB 1080 #1

On monday mornings we plod. With Boyan, Peds and Niamh. Excellent plodding company.
6 PM

Running 40:49 intensity: (15:10 @1) + (25:38 @2) + (1 @3) 8.42 km (4:51 / km) +28m 4:46 / km
ahr:137 max:151 shoes: NB Hierro V4

Easy pre and post gym on a very soggy meadows.

S & C 30:00 [0]
shoes: Salomon S-Lab Sonic

A very productive gym session today. Got there late as fixing the spud mobile and miles were higher priority than gym (sorry steve). Managed very little and even less considering half the time was spent on the toilet, classic. Good times.

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