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Training Log Archive: freddiec

In the 7 days ending Sep 24, 2016:

activity # timemileskm+m
  Run6 3:16:53 26.54(7:25) 42.72(4:37)
  Orienteering 1 1:51:25 7.07(15:45) 11.38(9:47)
  intervals2 58:05 8.97(6:29) 14.43(4:02)
  football1 40:00
  Total7 6:46:23 42.58 68.53

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Saturday Sep 24, 2016 #

Run warm up/down 20:00 [3] 4.0 km (5:00 / km)

Warm up. Also realised 1 min before my start that had my dibber not emit... had to sprint back to assembly (1.2k away) and back. Nice we tempo 8mins for 2.4k.

Orienteering 1:51:25 [3] 11.38 km (9:47 / km)
ahr:139 max:173

Non comp at a very tough jirc course. Just pissed off from the start for some reason, screwing up quite a lot and not enjoying myself. Had to re-tie my shoelaces like 20 times which pissed me off even more. Bailed when I couldn't find 7 (like the easiest control) but then just walked to 9 and 10 for bants then a nice warm down along the path.

Friday Sep 23, 2016 #

football 40:00 [3]

Half a match of football for the school.

Thursday Sep 22, 2016 #

Run warm up/down 30:53 [3] 6.51 km (4:45 / km)

To track and mile wd. Feeling ill(sick) before hand but okay when I got running.

intervals 18:50 [3] 6.0 km (3:08 / km)
ahr:144 max:152

Decided to do some longer reps today - 3x 2km [3min rec].
More of a tempo session just keeping it clocking over. Times:6:17,14,15.
Okay times. Legs burning quite a lot on the last one - died badly with 800 to go when Joe left me. Joe and I took turns taking kms which was good although he wasn't much of a block from the wind - which was quite bad today. Okay sesh.

Wednesday Sep 21, 2016 #

Run 11:03 [3] 3.38 km (3:16 / km)
ahr:131 max:185

Wednesday league. Had to stay ahead of some younger guys doing a shorter loop which made this faster than wanted/needed. Flat around the grass at Rose park, nice wee tempo.

Run warm up/down 8:00 [3] 1.5 km (5:20 / km)

Tiny warm up plus cool down

Tuesday Sep 20, 2016 #

Run warm up/down 31:01 [3] 6.64 km (4:40 / km)

To track n cool down

intervals 39:15 [3] 8.43 km (4:39 / km)
ahr:147 max:158

12x 300m hills in 3:30 loop.

Times: 50,48,49,48,48,47,48,48,48,48,48,46
Felt bit tired before hand but okay, almost perfect conditions. Starting feeling quite rough (ill), don't think it was because of the session might have a bug or something. Possibly wasn't pushing hard enough, HR is quite low... can never be sure with the monitor though.

Monday Sep 19, 2016 #

Run 17:18 [3] 4.12 km (4:12 / km)
ahr:142 max:175

Chill run round the meadows so I could feel like I've done something with my day. Stretches break chucked in there too, feeling good.

Sunday Sep 18, 2016 #

Run 1:18:38 [3] 16.57 km (4:45 / km)
ahr:146 max:181

Long run with Joe, Anto and Stevo around the seat twice. Feeling tired from yesterday and was feeling it quite a lot but could have kept going. Tanned a litre of milkshake before the last km so was quite slow lol. Bit to much road probs.

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