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Training Log Archive: CharlieRennie

In the 7 days ending Mar 31:

activity # timemileskm+m
  Running5 4:53:06 34.16(8:35) 54.97(5:20) 993
  Cross Training1 1:00:00
  Orienteering1 18:44 2.39(7:50) 3.85(4:52) 8616 /17c94%
  Total6 6:11:50 36.55 58.82 107916 /17c94%
averages - sleep:9.1 rhr:51

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MoTuWeThFrSaSu

Sunday Mar 31 #

8 AM

Note
rhr:51 slept:9.1

11 AM

Running long 1:34:10 [2] 17.84 km (5:17 / km) +439m 4:42 / km
shoes: Inov8 X-Talon 220

Longer one round the fort then some loops of Birker Common. Managed to stave off the bonk until the last 10 mins which I’m pleased with given the lack of food and water.

Saturday Mar 30 #

5 PM

Running 24:30 [2] 4.82 km (5:05 / km) +109m 4:34 / km
shoes: Inov8 X-Talon 220

Running hills 5:58 [4] 1.17 km (5:06 / km) +43m 4:18 / km
shoes: Inov8 X-Talon 220

Hill Sprints

Running 13:27 [2] 2.41 km (5:35 / km) +39m 5:10 / km
shoes: Inov8 X-Talon 220

Friday Mar 29 #

Note
(rest day)

Travelling

Thursday Mar 28 #

6 PM

Running warm up/down 10:44 [1] 2.13 km (5:02 / km) +24m 4:46 / km
shoes: Nike Air Zoom Pegasus 35

Orienteering tempo 18:44 [3] *** 3.85 km (4:52 / km) +86m 4:23 / km
spiked:16/17c shoes: Nike Air Zoom Pegasus 35

Was a bit of a mug and picked up the junior long map then went to #12 before #4. Also was being a bit slow especially with all the hills. Think I need to start doing some hill/resistance training as that’s what I’m lacking atm.

Running warm up/down 11:07 [1] 2.09 km (5:19 / km) +6m 5:15 / km
shoes: Nike Air Zoom Pegasus 35

Wednesday Mar 27 #

5 PM

Running 1:00:00 [2] 11.84 km (5:04 / km) +271m 4:33 / km
shoes: Inov8 Mudclaw 300

Recovery setters. Bit of a grind up the hill but the woods were lovely as usual then an absolute raz back down. Bit tired at the end but legs feeling much better than they did after intervals yesterday.

Tuesday Mar 26 #

5 PM

Running warm up/down 15:25 [1] 2.83 km (5:27 / km) +54m 4:58 / km
shoes: Nike Air Zoom Pegasus 35

Running intervals 48:01 [4] 8.19 km (5:52 / km) +3m 5:51 / km
shoes: Nike Air Zoom Pegasus 35

4 x [4 x 400m[100m Walk]] [3 mins]
With Joe at the disused cinder track in Cockermouth. Pretty rough surface but still consistent 77s and 78s. Not breaking any records but worked hard and absolutely dead by the end.

Running warm up/down 9:44 [1] 1.65 km (5:54 / km) +5m 5:49 / km
shoes: Nike Air Zoom Pegasus 35

Monday Mar 25 #

6 PM

Cross Training (Spinning) 1:00:00 [2]
ahr:143 max:159

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