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Training Log Archive: FrankTownley

In the 7 days ending Aug 20, 2017:

activity # timemileskm+m
  Running track/road3 2:20:30 14.7(9:33) 23.66(5:56) 70
  Orienteering2 33:49 4.78(7:05) 7.69(4:24)14 /17c82%
  Running trail/terrain1 31:56 3.88(8:14) 6.24(5:07)
  Total6 3:26:15 23.36(8:50) 37.59(5:29) 7014 /17c82%

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MoTuWeThFrSaSu

Sunday Aug 20, 2017 #

11 AM

Orienteering 17:41 [4] 3.99 km (4:26 / km)
shoes: Nike zoom pegasus 33

SN urban - not particularly happy with my run, few hesitations didn't lose much time though. Fun event

Thursday Aug 17, 2017 #

1 PM

Running trail/terrain 31:56 [2] 6.24 km (5:07 / km)
shoes: Nike zoom pegasus 33

Nice chill run - was meant to be pre brekky but slept straight through my alarm and woke up at 11 so slightly delayed. Dragged myself out though so happy to have done it. Athletics later
7 PM

Running track/road 6:00 [1] 1.0 km (6:00 / km)

WU

Running track/road 21:52 [3] 2.79 km (7:50 / km)

Circuits round the track - always tough

Running track/road 7:47 [4] 2.11 km (3:41 / km)

1 lap about 175 meters
4 laps 10k pace, 4 laps 5k pace, 4 laps quick
Was pretty spent by the end good day

Running track/road 3:30 [3] 0.5 km (7:00 / km)

WD

Wednesday Aug 16, 2017 #

7 PM

Orienteering 16:08 [4] *** 3.7 km (4:22 / km)
ahr:148 max:180 spiked:14/17c shoes: Nike zoom pegasus 33

Was planning a longer run but dad said there was an evening club event, sprint format, really enjoyed it but so scrappy. I cannot do sprints they're just too fast for my brain to navigate. Fun event

Tuesday Aug 15, 2017 #

7 PM

Running track/road 6:00 [1] 1.0 km (6:00 / km)

WU

Running track/road 5:15 [4] 1.61 km (3:16 / km)

Mile time trial to see where our form is at the moment, not great is the answer, fairly average 5:15 which I suppose I'll take with no speed work in the last month. Got one more 1500m race at the beginning of September and then onto the cross country season

Running track/road 22:06 [4] 2.78 km (7:57 / km)

Walk 140m, hard 260m
Walk 160m, hard 240m etc all the way down to 140m dash
Not gonna lie pretty shattered for this

Running track/road 5:00 [1] 0.6 km (8:20 / km)

WD

Monday Aug 14, 2017 #

4 PM

Running track/road 1:03:00 [2] 11.27 km (5:35 / km) +70m 5:25 / km
shoes: Nike zoom pegasus 33

Fairly easy 60 minutes. Lungs felt good, legs a tad heavy. Good stuff

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