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Training Log Archive: TomPerry

In the 7 days ending Apr 21:

activity # timemileskm+m
  Cross Training2 56:14
  Stretching/Rolling4 50:00
  Orienteering2 43:44 5.86(7:28) 9.43(4:38) 14025 /63c39%
  Running2 31:34 3.39(9:19) 5.45(5:48) 28
  S&C1 10:00
  Total9 3:11:32 9.25 14.88 16825 /63c39%
  [1-5]5 2:21:32

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MoTuWeThFrSaSu

Friday Apr 19 #

Event: JK 2019
 
3 PM

Running warm up/down 16:22 [1] 2.74 km (5:58 / km) +2m 5:57 / km
shoes: New Balance Fresh Foam Zante 3

Orienteering race 14:37 [5] ** 3.39 km (4:19 / km) +19m 4:12 / km
spiked:25/26c shoes: New Balance Fresh Foam Zante 3

JK Sprint-8th(2nd bottom year)

Pleased with my race and no pain from knee before or after so good stuff. Only error was when I didn’t notice the cut through on 5-6 and ended up taking a longer route, maybe lost 10seconds there.

Running warm up/down 5:47 [1] 1.06 km (5:27 / km) +4m 5:21 / km
shoes: New Balance Fresh Foam Zante 3

8 PM

Stretching/Rolling 10:00 [0]

Thursday Apr 18 #

5 PM

Stretching/Rolling 20:00 [0]

Wednesday Apr 17 #

11 AM

Cross Training (Cycling) 6:43 [1]
shoes: New Balance Fresh Foam Zante 3

2.28km

Ride to Sainsbury’s and back cause I was hungry
1 PM

Cross Training (Cycling) 49:31 [2]
shoes: Inov8 RoadTalon 240

13.51km, 130m climb, 16.4kph

Easy ride with Dad and Ben
8 PM

Stretching/Rolling 10:00 [0]

Tuesday Apr 16 #

Note

Knee a little stiff/sore tonight after mornings session so just gonna not Run now until JK to make sure it is fully recovered or as much as it can be in 2.5 days
10 AM

Running warm up/down 5:54 [2] 1.01 km (5:50 / km) +17m 5:23 / km
shoes: Inov8 RoadTalon 240

Orienteering 29:07 [4] 6.04 km (4:49 / km) +121m 4:23 / km
ahr:172 max:182 37c shoes: Inov8 RoadTalon 240

Sprint Training at Exeter University

Useful session pre JK, focus was on planning ahead. Enjoyed the technical sections through the student accommodation. Didn’t push too hard so my knee doesn’t hurt again.

Running warm up/down 3:31 [1] 0.64 km (5:30 / km) +5m 5:17 / km
shoes: Inov8 RoadTalon 240

8 PM

Stretching/Rolling 10:00 [0]

Monday Apr 15 #

Note
(rest day)

Taper for JK starting- pleased knee is pretty much better with no pain today despite 3 hours of football today: sprint Training tomorrow, an easy run on Wednesday, then rest on Thursday and Friday, Saturday and Sunday just hoping the legs can perform and my navigation is decent
9 PM

S&C (Core) 10:00 [4]

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