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Training Log Archive: AdamConway

In the 7 days ending Nov 23:

activity # timemileskm+m
  Running6 4:00:56 28.65(8:25) 46.1(5:14)
  Orienteering1 4:00:00 9.94(24:08) 16.0(15:00)
  Total7 8:00:56 38.59(12:28) 62.1(7:45)

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Saturday Nov 23 #

Orienteering 4:00:00 [3] 16.0 km (15:00 / km)

Hawkshead Training Weekend
Great Tower - very nice and runnable area, running with Jonny was helpful as well.
Esthwaite Intake - not as badly felled as I thought and still challenging with the contour only map on long legs.
Night sprint around the youth hostel - good fun and fast running led to many people mispunching!

Friday Nov 22 #

Note
(rest day)

Thursday Nov 21 #

Running long 1:16:36 [3] 14.9 km (5:08 / km)

From college through Winkworth and back over the rolling hills.

Wednesday Nov 20 #

Running 33:16 [2] 5.9 km (5:38 / km)

Easy up to Farley Heath and back round through Shamley Green.

Tuesday Nov 19 #

Running 1:00:00 [4] 9.1 km (6:36 / km)

Waverley Harriers
WU jog + dynamics
6 x 1km reps @ 3.40min/km
WD jog

Monday Nov 18 #

Running tempo 22:48 [4] 5.2 km (4:23 / km)

Usual terrain tempo, partially in the dark.

Sunday Nov 17 #

8 AM

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)

9 AM

Running 38:16 [4] 10.0 km (3:50 / km)

Fulham Adidas 10k
Large annual road race, paced it nicely doing consistent 3.50s for most of the km splits. Early start & legs were tired at the end, but fun & good experience.

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