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Training Log Archive: tommig

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Run7 3:20:11 19.98(10:01) 32.15(6:14) 612
  Orienteering1 44:40 5.41(8:15) 8.71(5:08) 134
  S&C2 25:00
  Total10 4:29:51 25.39 40.86 746
  [1-5]10 4:26:55
averages - sleep:6.7 weight:79.6kg

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MoTuWeThFrSaSu

Sunday Sep 25, 2016 #

6 AM

Run 9:25 intensity: (25 @0) + (29 @1) + (1:46 @2) + (3:21 @3) + (3:24 @4) 1.7 km (5:32 / km) +6m 5:27 / km
ahr:146 max:172 slept:5.2 weight:79.5kg shoes: Feet2 - Yellow

Quick warm up jog to get car.
11 AM

Orienteering (NWO Wootton Bassett M40) 44:40 intensity: (7 @0) + (10 @1) + (10 @2) + (25 @3) + (7:52 @4) + (35:56 @5) 8.71 km (5:08 / km) +134m 4:46 / km
ahr:179 max:194 shoes: Feet2 - Yellow

Fun urban-O racing in Wootton Bassett, no mistakes, maybe 2 sub-optimal route choices but otherwise pretty clean. 6-7 straight on, took time out of both Phil and Paul. 9-10 took the brambly short-cut in short shorts..... think it was faster but not by much. 12-13 definitely slower left-hand route. 14-15 down high street, close to Phil's time an he was running hard so my route better. All in all, good fun, happy with own performance.
1 PM

Run warm up/down 6:26 intensity: (4 @0) + (28 @1) + (1:38 @2) + (4:16 @3) 0.88 km (7:20 / km) +13m 6:49 / km
ahr:139 max:151 shoes: Feet2 - Yellow

Saturday Sep 24, 2016 #

Note
slept:10.9 weight:79.2kg (rest day)

Sleep.......

Friday Sep 23, 2016 #

6 AM

Run 11:49 intensity: (6 @0) + (3 @1) + (58 @2) + (5:13 @3) + (5:29 @4) 2.18 km (5:25 / km) +8m 5:19 / km
ahr:153 max:171 slept:4.75 weight:79.6kg shoes: Feet2 - Yellow

Short run this morning as late getting up...
7 AM

S&C 15:00 [1]

5 mins plank
5 mins balance
5 mins stretching & rolling

Thursday Sep 22, 2016 #

Note
slept:7.0 weight:79.6kg

7 PM

Run 1:08:36 intensity: (1 @0) + (17 @1) + (57 @2) + (47:01 @3) + (20:20 @4) 10.06 km (6:49 / km) +253m 6:03 / km
ahr:151 max:166 shoes: Feet2 - Yellow

Nice gentle run around the paths of leigh woods, trying to keep HR in the region of 150 or below if possible.

Wednesday Sep 21, 2016 #

6 AM

Run 22:11 intensity: (4 @0) + (14 @1) + (53 @2) + (9:12 @3) + (11:19 @4) + (29 @5) 4.18 km (5:19 / km) +41m 5:04 / km
ahr:157 max:176 slept:5.6 shoes: Feet2 - Yellow

8 AM

S&C 10:00 [3]

5 mins plank
5 mins rolling/stretching

Tuesday Sep 20, 2016 #

7 PM

Run (BOK Angel Inn Long Ashton) 1:10:24 intensity: (8 @0) + (37 @1) + (2:20 @2) + (14:56 @3) + (37:14 @4) + (15:09 @5) 11.3 km (6:14 / km) +288m 5:32 / km
ahr:163 max:184 slept:8.9 weight:79.6kg shoes: Feet2 - Yellow

Nice to get back over 10k and good to have George and Michael to make me push harder than I would do. Wouldn't have pushed quite so hard had I known that Ifor was going to make us run back up the hill... glad he did though!

Monday Sep 19, 2016 #

6 AM

Run 11:20 intensity: (2:01 @0) + (1:03 @1) + (1:59 @2) + (6:02 @3) + (15 @4) 1.85 km (6:08 / km) +3m 6:05 / km
ahr:130 max:160 slept:4.6 weight:80kg shoes: Feet2 - Yellow

late getting up.....

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