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Training Log Archive: Csmith

In the 7 days ending Feb 23:

activity # timemileskm+m
  Running9 12:45:57 87.57(8:45) 140.93(5:26) 3453
  Gym4 3:25:00
  Cycling 2 1:10:00
  Orienteering1 20:49 2.55(8:10) 4.1(5:05) 51
  Total12 17:41:46 90.12 145.03 3504

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SuMoTuWeThFrSa

Saturday Feb 23 #

2 PM

Running 1:35:43 [3] 18.06 km (5:18 / km) +485m 4:40 / km

Friday Feb 22 #

9 AM

Running 40:30 [3] 7.94 km (5:06 / km) +99m 4:48 / km

6 PM

Running warm up/down 19:51 [3] 3.72 km (5:20 / km) +79m 4:49 / km

Orienteering 20:49 [3] 4.1 km (5:05 / km) +51m 4:47 / km

sprint o training very rusty

Running warm up/down 10:21 [3] 2.22 km (4:40 / km) +20m 4:28 / km

Thursday Feb 21 #

10 AM

Running 1:18:39 [3] 15.64 km (5:02 / km) +323m 4:33 / km

6 PM

Cycling 40:00 [3]

Gym 1:00:00 [3]

Wednesday Feb 20 #

10 AM

Running 2:27:34 [3] 24.17 km (6:06 / km) +788m 5:15 / km

with tom and kieran so abit slower than normal but still a good run.
7 PM

Gym 1:00:00 [3]

Tuesday Feb 19 #

10 AM

Gym 40:00 [3]

Some core and upper body

Cycling 30:00 [3]

6 PM

Running warm up/down 14:47 [3] 3.0 km (4:56 / km) +47m 4:34 / km

Running intervals 17:00 [5] 4.24 km (4:01 / km) +52m 3:47 / km

Running warm up/down 17:01 [3] 3.22 km (5:17 / km) +9m 5:13 / km

Monday Feb 18 #

Note

Goals-
1.) Keep working on the climbing, need to get better on steeper climbs! Maybe throw in some stair sessions to prepare for Exmoor!
2.) Keep working on strength to hold good form and have strong legs at the end of my long runs.
3.) Need to increase my speed to take advantage of the flat sections and the decents during the ultra.
11 AM

Running 1:18:22 [3] 15.85 km (4:57 / km) +310m 4:30 / km

5 PM

Running 10:00 [3] 2.0 km (5:00 / km)

Gym 45:00 [3]

Running 10:00 [3] 2.0 km (5:00 / km)

Sunday Feb 17 #

12 PM

Running long 3:46:09 [3] 38.87 km (5:49 / km) +1241m 5:01 / km

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