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Training Log Archive: FJohnson

In the 7 days ending Feb 25, 2018:

activity	#	time	miles		km		+m				load
Running	3	1:17:46	8.64	(9:00)	13.91	(5:35)	121				230.6
Turbo	2	1:05:00	14.12		22.73						170.0
Orienteering	1	43:24	3.7	(11:44)	5.95	(7:18)	11	17 /	19c	89%	173.6
Warm up/down	1	4:24	0.35	(12:39)	0.56	(7:51)					13.2
Total	6	3:10:34	26.81		43.15		132	17 /	19c	89%	587.4

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Sunday Feb 25, 2018 #

10 AM

Warm up/down warm up/down 4:24 [3] 0.56 km (7:51 / km)
ahr:124 max:146

11 AM

Orienteering race 43:24 [4] *** 5.95 km (7:18 / km) +11m 7:14 / km
ahr:175 max:185 spiked:17/19c shoes: Asics Gel-FujiRunnegade 2

Bishop Wood - Blue - 1st
First normal race for a long time so was tiny bit rusty.
Wasn’t helped by it being the grottiest area since that jircs relay so many brambles
Few mistakes where I was too far left or right but won by a comfortable margin

Running warm up/down 4:06 [2] 0.5 km (8:12 / km)
ahr:148 max:154

Saturday Feb 24, 2018 #

4 PM

Turbo 25:00 [2]
ahr:134 max:151

Friday Feb 23, 2018 #

3 PM

Running warm up/down 5:16 [1] 1.02 km (5:10 / km) +15m 4:49 / km
ahr:154 max:168 shoes: Brooks Aduro 3

Running 27:07 [4] 5.2 km (5:13 / km) +53m 4:58 / km
ahr:170 max:186 shoes: Brooks Aduro 3

Extended hill reps

Running warm up/down 1:52 [1] 0.37 km (5:03 / km)
ahr:172 max:175 shoes: Brooks Aduro 3

Wednesday Feb 21, 2018 #

3 PM

Turbo 40:00 [3] 22.73 km (34.1 kph)
ahr:149 max:169

Harder at the end than normal

Tuesday Feb 20, 2018 #

4 PM

Running warm up/down 9:21 [2] 1.59 km (5:53 / km) +20m 5:32 / km
ahr:148 max:171 shoes: Brooks Aduro 3

WU
Just out of a 2 hour exam so legs were really sluggish

Running 29:00 [3] 5.06 km (5:44 / km) +33m 5:33 / km
ahr:165 max:182 shoes: Brooks Aduro 3

9 step reps
Jog home

Running warm up/down 1:04 [1] 0.17 km (6:16 / km)
ahr:144 max:160 shoes: Brooks Aduro 3

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