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Training Log Archive: АТ

In the 7 days ending Jan 19:

activity # timemileskm+mload
  Running10 5:50:32 43.16(8:07) 69.46(5:03) 847175.5
  Orienteering3 3:07:56 14.07(13:22) 22.64(8:18) 92640 /46c86%104.6
  S & C2 2:00:00
  XT2 1:00:0015.0
  Total12 11:58:28 57.23 92.11 177340 /46c86%295.1
  [1-5]11 9:58:28
averages - sleep:9

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MoTuWeThFrSaSu

Sunday Jan 19 #

11 AM

Running warm up/down 7:51 intensity: (6:21 @1) + (1:30 @2) 1.23 km (6:24 / km)
ahr:127 max:144 shoes: VJ Irock 2

Orienteering 1:56:24 intensity: (35:00 @1) + (1:02:32 @2) + (18:52 @3) *** 14.22 km (8:11 / km) +551m 6:52 / km
ahr:142 max:165 spiked:16/17c shoes: VJ Irock 2

Långpass i Graythwaite. Running round the LOC club champs Blue course, ~47min, then some more running about, then collecting controls. A very skoggy day.

Saturday Jan 18 #

10 AM

Running warm up/down 4:00 intensity: (3:19 @1) + (41 @2) 0.71 km (5:37 / km) +1m 5:34 / km
ahr:127 max:141 shoes: VJ Irock 2

Orienteering 38:46 intensity: (7:06 @1) + (18:07 @2) + (13:33 @3) *** 4.37 km (8:52 / km) +171m 7:25 / km
ahr:146 max:170 spiked:14/16c shoes: VJ Irock 2

Tekkers with Dan and Nixonion at Grauthwaite. Pretty rusty O wise, got into it okay by the end.
6 PM

Running warm up/down 15:13 intensity: (9:30 @1) + (5:43 @2) 2.65 km (5:44 / km) +50m 5:14 / km
ahr:130 max:151 shoes: VJ Irock 2

Orienteering 32:46 intensity: (51 @1) + (1:02 @2) + (19:49 @3) + (11:04 @4) *** 4.05 km (8:05 / km) +204m 6:28 / km
ahr:168 max:180 spiked:10/13c shoes: VJ Irock 2

NWNL - Graythwaite - Some Results

Very good fun. Torch wire hit a branch near the end and came out, resorted to back up light for the last few controls which wasn't ideal and made a few mistakes. Quite a lot of time loss knocking about as well, need to sharpen up.

Running 1:27 intensity: (1:21 @1) + (6 @2) 0.21 km (6:52 / km)
ahr:127 max:137

Friday Jan 17 #

10 AM

Running warm up/down 16:23 intensity: (15:05 @1) + (1:18 @2) 3.17 km (5:10 / km)
ahr:129 max:140 shoes: NB Fuelcell Impulse

Running intervals 38:04 intensity: (17 @1) + (4:12 @2) + (11:36 @3) + (21:46 @4) + (13 @5) 10.39 km (3:40 / km)
ahr:170 max:185 shoes: NB Fuelcell Impulse

20min Tempo [4min], 5 * 2min[1min].

Decent enough session on the meadows. Tempo @3.30s, then the 2s at like 3.10s ish. Pleased to feel good, relaxed on the tempo, HRs looking g as well, good mornings work.

Did this today as got a weekend in the skog upcoming.

Running warm up/down 16:20 intensity: (1:06 @1) + (15:08 @2) + (6 @3) 3.24 km (5:02 / km) +5m 5:00 / km
ahr:145 max:155 shoes: NB Fuelcell Impulse

Thursday Jan 16 #

7 AM

Running 4:51 [1] 0.99 km (4:54 / km)
ahr:124 max:135 shoes: NB 1080 #1

To gym.

S & C (Gym) 1:00:00 [0]
shoes: NB Zante V4

Getting huge, as per.

Running 25:47 intensity: (6:33 @1) + (19:14 @2) 5.32 km (4:51 / km) +41m 4:40 / km
ahr:138 max:154 shoes: NB 1080 #1

Home from gym, plus a meadows and links lap. Decent.
5 PM

Running 43:12 intensity: (26:53 @1) + (15:16 @2) + (1:03 @3) 6.35 km (6:48 / km) +255m 5:40 / km
ahr:132 max:156 shoes: NB Hierro V4

Control checking. Looks prime.

Wednesday Jan 15 #

7 AM

XT 30:00 [1]
slept:9.0

Morning swim with none other than Alasdair Pedley. Classic.
2 PM

Running 1:13:42 intensity: (29:44 @1) + (35:43 @2) + (8:15 @3) 14.72 km (5:00 / km) +222m 4:39 / km
ahr:139 max:164 shoes: NB Hierro V4

EUOC long run, except I cut it short to a nice Shortenhall 70'. Chill pace, then started moving a bit faster once solo. Some brilliant banter from the boys as per. Had to run past the flat at the end to get the 5min/km average, it was too tempting, hehe.

Tuesday Jan 14 #

11 AM

Running 25:00 [3] 6.53 km (3:50 / km)
max:186

Phys testing. HRs all lower by 5-10bmp, especially around 17, 18, 19 kph which is good to see. Started 20, got maybe 1min in, then sacked it off, data collected, jobs a good one. Had major Quad DOMS going into this, and 0 WU meant the legs were in less than an ideal state, would like to say it was good fun, but it really wasn't.

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)

6 PM

Running 38:42 intensity: (10:46 @1) + (18:52 @2) + (2:48 @3) + (6:16 @4) 6.18 km (6:15 / km) +255m 5:11 / km
ahr:147 max:184 shoes: NB Hierro V4

Cruising on the Seat, razzed up MFD as well, need to give it a proper go at some time.

XT (Elliptical) 30:00 [1]
shoes: NB Zante V4

Grindin

Monday Jan 13 #

7 AM

Running 35:00 intensity: (12:19 @1) + (22:41 @2) 6.77 km (5:10 / km) +19m 5:06 / km
ahr:137 max:150 shoes: NB 1080 #1

MMMM with Axel and Elisha. All very enjoyable. Exceedingly slippery.
6 PM

S & C (Gym) 1:00:00 [0]
shoes: NB Zante V4

Back at it, lets go.

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