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Training Log Archive: АТ

In the 7 days ending Nov 1:

activity # timemileskm+mload
  Running10 6:55:43 51.93(8:00) 83.58(4:58) 1261209.6
  S & C3 3:00:00
  Orienteering3 2:15:07 11.58(11:40) 18.64(7:15) 96060c113.6
  Total13 12:10:50 63.52 102.22 222160c323.2
  [1-5]10 9:10:50
averages - sleep:9

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MoTuWeThFrSaSu

Sunday Nov 1 #

11 AM

Running 13:05 intensity: (10:35 @1) + (2:30 @2) 2.04 km (6:24 / km) +66m 5:31 / km
ahr:124 max:145 shoes: VJ iRock 3

Orienteering 1:13:24 intensity: (22:25 @1) + (40:57 @2) + (10:02 @3) *** 8.72 km (8:25 / km) +541m 6:25 / km
ahr:140 max:165 22c shoes: VJ iRock 3

Lakeland Warrior #3 - short Long @ Blind Lane.

Bit of a physical disaster today. Foot been a bit niggly since tuesdays session but was completely fine yesterday, anyways tied my shoes too tight and it proper cramped up/ was just so sore, tried to run on it for a few controls but had to stop and take my shoe off and let it ease off for a bit. Tied the shoe loosely after this and pootled round the course, foot fairly okay for the rest of it.
Annoying, shit happens, but as some say "it was a tough day on the pitch, but we go back to the training ground, re-assess and come back stronger" ;) I'll be back much stronger indeedy.

Running 22:34 intensity: (3:52 @1) + (17:01 @2) + (1:41 @3) 3.41 km (6:38 / km) +160m 5:22 / km
ahr:143 max:160 shoes: Saucony Guide 13 TR #2

Mileage shoes on, foot fine.

Saturday Oct 31 #

12 PM

Running warm up/down 15:14 [1] 2.97 km (5:08 / km) +63m 4:38 / km
ahr:142 max:172 shoes: VJ iRock 3

Orienteering 29:05 intensity: (13 @1) + (3:43 @2) + (7:04 @3) + (5:08 @4) + (12:57 @5) *** 4.78 km (6:05 / km) +208m 5:00 / km
ahr:172 max:194 22c shoes: VJ iRock 3

Lakeland Warrior #1 - Middle @ Thwaite Head.

Nav pretty decent, 1 ~10s miss but clean apart from that so happy there. Leggies not feeling too good in the second loop but what can ya do eh. Joint 2nd with GG, 14s behind WillyG.

Running warm up/down 7:46 [1] 1.31 km (5:55 / km) +30m 5:19 / km
ahr:159 max:168 shoes: VJ iRock 3

6 PM

Running warm up/down 14:46 intensity: (1:10 @1) + (13:36 @2) 2.56 km (5:46 / km) +32m 5:25 / km
ahr:140 max:151 shoes: VJ iRock 3

Orienteering 32:38 intensity: (1:18 @1) + (10:02 @2) + (1:44 @3) + (7:06 @4) + (12:28 @5) *** 5.14 km (6:21 / km) +211m 5:16 / km
ahr:166 max:187 16c shoes: VJ iRock 3

Lakeland Warrior #2 - Night Middle @ Bishops Wood.

Smoooooth night out in the forest, didn't push it really, and legs feeling crap on any uphills but the nav was very solid. Caught up Duncan, and Joe Woodley early on, then Melk later on, so was good to run with them. 2nd (again!) +56s behind GG. Big job on tomorrow for the overall now :)

Running warm up/down 3:00 [1] 0.5 km (6:00 / km)
shoes: VJ iRock 3

Friday Oct 30 #

11 AM

S & C 1:00:00 [0]

12 PM

Running 30:53 intensity: (1:53 @1) + (28:51 @2) + (9 @3) 6.7 km (4:37 / km) +17m 4:33 / km
ahr:142 max:156 shoes: Saucony Ride iso2

Ez Meadows post core n dat. Chased Niamh down near the end for a quick chat.

Thursday Oct 29 #

11 AM

Running 1:11:06 intensity: (3:35 @1) + (29:53 @2) + (37:35 @3) + (3 @4) 16.83 km (4:13 / km) +66m 4:09 / km
ahr:151 max:170 shoes: Saucony Ride iso2

High end aerobic on WoL with Thompas. Feeling much more cushty than the last few times I've done this, was going slower, but it's much more enjoyable this way. Good chats as always, and had good fun spectating the destruction of all the bushes beside the canal.

Running (Hill Sprints) 2:00 intensity: (37 @1) + (40 @2) + (37 @3) + (6 @4) 0.64 km (3:06 / km) +4m 3:01 / km
ahr:145 max:173 shoes: Saucony Ride iso2

6x20''
8 PM

Running 31:16 intensity: (16:05 @1) + (15:10 @2) + (1 @3) 5.76 km (5:26 / km) +35m 5:16 / km
ahr:135 max:146 shoes: Saucony Ride iso2

Big plod on a dark meadows, very scary stuff. HRs a bit high atm, donno why.

Wednesday Oct 28 #

2 PM

Running 1:19:39 intensity: (17:01 @1) + (41:34 @2) + (20:14 @3) + (50 @4) 12.15 km (6:33 / km) +722m 5:03 / km
ahr:145 max:171 shoes: Saucony Peregrine 10 ST

Few easy Seat climbs, including getting chased by the girls pack up MFD; spooky season is very much here!
Few new lines and scrambles in there; some definite potential!
6 PM

S & C 1:00:00 [0]

Pedley led core, noice.

Tuesday Oct 27 #

7 AM

Running 29:32 intensity: (22:32 @1) + (7:00 @2) 5.89 km (5:01 / km) +26m 4:54 / km
ahr:131 max:147 slept:9.0 shoes: Saucony Ride iso2

Big lap, small lap. Bumped into some boyos so got some company for a bit which was lovely.
5 PM

Running warm up/down 15:11 intensity: (14:47 @1) + (24 @2) 3.24 km (4:41 / km) +7m 4:38 / km
ahr:129 max:136 shoes: Saucony Endorphin Pro

Running intervals 35:01 intensity: (1:13 @1) + (4:17 @2) + (11:41 @3) + (14:11 @4) + (3:39 @5) 9.73 km (3:36 / km) +15m 3:34 / km
ahr:166 max:185 shoes: Saucony Endorphin Pro

Fartlek 12x2'/1'

On the meadows, solo, felt pretty alright just ticking along. Was repping at like 3.15s-20s ish, then jogging 4.30ish. Never straining really, a good one done, and enjoyed doing intervals again.

Running (Strides) 2:04 intensity: (42 @1) + (35 @2) + (36 @3) + (11 @4) 0.81 km (2:33 / km) +1m 2:32 / km
ahr:145 max:175 shoes: Saucony Endorphin Pro

6×20''

Running warm up/down 9:29 intensity: (4:13 @1) + (5:16 @2) 1.74 km (5:27 / km) +6m 5:21 / km
ahr:136 max:148 shoes: Saucony Endorphin Pro

Monday Oct 26 #

5 PM

Running 33:07 intensity: (9:10 @1) + (23:57 @2) 7.28 km (4:33 / km) +13m 4:31 / km
ahr:135 max:148 shoes: Saucony Ride iso2

Meadows easy. Bumped into Nixon et Davros so joined them. All good fun.
6 PM

S & C 1:00:00 [0]

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