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Training Log Archive: АТ

In the 7 days ending Sep 20:

activity # timemileskm+mload
  Running10 8:15:19 57.94(8:33) 93.25(5:19) 2000203.4
  S & C3 3:00:00
  Orienteering2 1:49:07 11.46(9:31) 18.44(5:55) 51846c72.6
  XT1 1:47:4931.5
  Total13 14:52:15 69.4 111.69 251846c307.4
  [1-5]11 11:52:15

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MoTuWeThFrSaSu

Sunday Sep 20 #

11 AM

Running long 2:05:45 intensity: (38:07 @1) + (1:01:44 @2) + (25:39 @3) + (15 @4) 19.64 km (6:24 / km) +1269m 4:50 / km
ahr:143 max:170 shoes: Saucony Peregrine 10 ST

Pentlands trip with Spenny and originally Breeze but he was hanging so let us go. Did the skyline route till Turnhouse, apart from a wee scoot round the lovely woods off castlelaw. Then dropped into the valley, along the road a bit before heading back over Harbour hill, Capelaw and Allermuir with one final flurry down the screes off caerketton to finish it off. Screes were excellent fun, and a good run all round really.

Saturday Sep 19 #

10 AM

Running warm up/down 18:25 intensity: (17:05 @1) + (1:19 @2) + (1 @3) 3.27 km (5:38 / km) +20m 5:28 / km
ahr:126 max:141 shoes: VJ iRock 3

Orienteering 48:33 intensity: (6:29 @1) + (1:31 @2) + (5:10 @3) + (33:33 @4) + (1:50 @5) ** 10.48 km (4:38 / km) +190m 4:15 / km
ahr:167 max:185 23c shoes: VJ iRock 3

BL event @ Askham Fell.



Ooo excellent fun! Although i did forget my dibber so was working with an si 5 (sorry for my earlier misleading comments) which not only was comically slow, but also didn't provide that sweet sweet si air noise I've been missing so much, ah well I survived without (although if anyone beats me by less than 1min this is defo the reason ;)
On the nav front I had 1 10s miss in the circle and one phat banana, but apart from that all good. Area was actually tougher than I expected, heather and marsh and some bracken but still pretty speedy stuff so all good fun.

Running warm up/down 9:19 intensity: (4:43 @1) + (4:12 @2) + (24 @3) 1.59 km (5:52 / km) +13m 5:39 / km
ahr:136 max:164 shoes: VJ iRock 3

7 PM

Running 46:19 intensity: (39:51 @1) + (6:28 @2) 9.54 km (4:51 / km) +47m 4:44 / km
ahr:133 max:145 shoes: NB 1080 #2

Meadows in the dark. Funky times.

Friday Sep 18 #

8 AM

Running 30:06 intensity: (29:35 @1) + (31 @2) 5.88 km (5:07 / km) +26m 5:01 / km
ahr:128 max:142 shoes: NB 1080 #2

Easy morning with Pedley. Very good very nice.
11 AM

S & C 1:00:00 [0]

Busy busy later so got it done now.
6 PM

Note

Had planned a second 30 easy but after walking about the seat helping at the hill race all afternoon the legs said no to that one.

Thursday Sep 17 #

8 AM

Running 31:08 intensity: (27:37 @1) + (3:31 @2) 6.03 km (5:10 / km) +68m 4:53 / km
ahr:129 max:146 shoes: NB 1080 #2

Triple links oh yea. Feeling pretty tired this morning.
5 PM

Orienteering 1:00:34 intensity: (38:56 @1) + (21:03 @2) + (35 @3) *** 7.97 km (7:36 / km) +329m 6:18 / km
ahr:133 max:159 23c shoes: VJ iRock 3

Polmaise training with the gang. (Minus todger, do apologise son) Took it chill, area was very... unique! Had some flashbacks to the bushy in hungary just with rhodedendrons this time. All good fun tbh. Beautiful evening.

Running 9:14 intensity: (7:30 @1) + (1:44 @2) 1.46 km (6:20 / km) +28m 5:47 / km
ahr:127 max:145 shoes: VJ iRock 3

Running 13:31 [1] 2.43 km (5:33 / km) +64m 4:55 / km
ahr:118 max:136 shoes: VJ iRock 3

Wednesday Sep 16 #

8 AM

Running 47:02 intensity: (41:39 @1) + (5:23 @2) 9.27 km (5:05 / km) +55m 4:56 / km
ahr:128 max:147 shoes: NB 1080 #2

Jog with some boyos on the meadows. All very pleasant.
4 PM

S & C 1:00:00 [0]

Running 59:12 intensity: (32:08 @1) + (27:03 @2) + (1 @3) 11.54 km (5:08 / km) +315m 4:31 / km
ahr:136 max:155 shoes: NB 1080 #2

Easy peasy round B&B. All veey nice, leggies actually feeling alrighty.

Tuesday Sep 15 #

9 AM

Running 30:05 intensity: (10:04 @1) + (20:01 @2) 6.25 km (4:49 / km) +31m 4:42 / km
ahr:138 max:153 shoes: NB 1080 #2

Morning joggle. Feeling pretty decent.
5 PM

Running warm up/down 15:26 intensity: (12:59 @1) + (2:27 @2) 3.19 km (4:50 / km) +10m 4:45 / km
ahr:128 max:141 shoes: Saucony Guide 13 TR #2

Running intervals 34:18 intensity: (1:02 @1) + (3:34 @2) + (10:01 @3) + (14:50 @4) + (4:51 @5) 8.8 km (3:54 / km) +8m 3:53 / km
ahr:165 max:184 shoes: NB Summit Unknown

5 * 4mins [1min] + 5 * 1mins [1min].

Solo KF grindaroo. Leggies not feeling too good but got it out.

Running 4:17 intensity: (28 @1) + (1:45 @2) + (2:04 @3) 0.76 km (5:38 / km)
ahr:152 max:168

5 * 15s strides.

Running warm up/down 21:12 intensity: (13:12 @1) + (8:00 @2) 3.59 km (5:54 / km) +46m 5:33 / km
ahr:134 max:152 shoes: Saucony Guide 13 TR #2

Monday Sep 14 #

10 AM

XT 1:47:49 intensity: (1:30:01 @1) + (17:37 @2) + (11 @3)
ahr:122 max:155 shoes: Giro Triple

46.27 km (25.7 kph) +486m.

Ride out with Felix! Very nice and weather was ideal :)
7 PM

S & C 1:00:00 [0]

Not EUOC core coz I was on a HS call.

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