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Training Log Archive: TomPerry

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Running5 2:04:24 15.91(7:49) 25.6(4:52)
  S&C2 40:00
  Orienteering1 33:23 2.8(11:56) 4.5(7:25)13 /13c100%
  Cross Training1 20:00 4.66(4:17) 7.5(2:40)
  Total8 3:37:47 23.36 37.613 /13c100%

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MoTuWeThFrSaSu

Sunday Nov 12, 2017 #

11 AM

Orienteering 33:23 [3] *** 4.5 km (7:25 / km)
spiked:13/13c (injured) shoes: Inov-8 Mudclaw

Devon Galoppen-spiked all the controls but really slowed down by my injury :(

Saturday Nov 11, 2017 #

9 AM

Running warm up/down 5:23 [2] 0.8 km (6:44 / km)
shoes: Inov-8 Mudclaw

Gentle warm up and drills

Running (Parkrun) 21:00 [4] 5.0 km (4:12 / km)
(injured) shoes: Inov-8 Mudclaw

Killerton Parkrun-was feeling good until 3.5k when i twisted my knee then kinda stumbled the rest in pain

Friday Nov 10, 2017 #

Note
(rest day)

Legs a bit sore so having a rest

Thursday Nov 9, 2017 #

7 PM

Running warm up/down (Track) 12:23 [2] 2.0 km (6:12 / km)
shoes: New Balance 690

WU-jog and some drills before the session

Running intervals (Track) 16:17 [5] 4.4 km (3:42 / km)
shoes: Inov-8 Mudclaw

Exeter Harriers Athletics Session-500m,600m,700m,800m,700m,600m,500m

Running warm up/down (Track) 4:41 [2] 0.8 km (5:51 / km)
shoes: New Balance 690

WD after the session

Wednesday Nov 8, 2017 #

10 AM

Running warm up/down 7:00 [2] 1.1 km (6:22 / km)
shoes: Inov-8 Mudclaw

WU before East Devon XC
11 AM

Running race (XC) 13:43 [5] 3.4 km (4:02 / km)
shoes: Inov-8 Mudclaw

East Devon XC-fairly good race need to do some fast runs again, now injury free

Running 10:00 [1] 1.3 km (7:42 / km)
shoes: Inov-8 Mudclaw

WD and stretches
5 PM

Cross Training (Turbo Trainer) 20:00 [3] 7.5 km (2:40 / km)

First 10mins were a bit of a loosener from XC and last 10mins were hard

S&C 10:00 [1]

Stretching and rolling

Tuesday Nov 7, 2017 #

7 PM

S&C 30:00 [1]

5min Core, 5 min Roller, 20min stretching

Monday Nov 6, 2017 #

7 PM

Running 33:57 [3] 6.8 km (5:00 / km)
shoes: New Balance 690

Recovery Run around town at night

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