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Training Log Archive: CharlieRennie

In the 7 days ending Apr 3, 2019:

	activity	#	time	miles		km		+m				load
	Running	6	5:04:35	36.0	(8:28)	57.93	(5:15)	1001				268.6
	Cross Training	1	1:08:54									51.7
	Stretching/Rolling/Core	2	30:00
	Orienteering	1	18:44	2.39	(7:50)	3.85	(4:52)	86	16 /	17c	94%	18.7
	Drills	1	10:00									5.0
	Total	9	7:12:13	38.39		61.78		1087	16 /	17c	94%	344.0
	[1-5]	7	6:42:13
averages - sleep:9.2 rhr:51

1:34

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Wednesday Apr 3, 2019 #

9 AM

Note
rhr:51 slept:8.5

10 AM

Running 1:00:00 [2] 11.31 km (5:18 / km) +252m 4:46 / km
ahr:165 max:177 shoes: Nike Zoom Pegasus 35

Too tired to go any faster today and was not enjoying the weather, also wrist hr is chatting some absolute shit.

C • If you’re tired 3

9 PM

Stretching/Rolling/Core 15:00 [0]

Tuesday Apr 2, 2019 #

9 AM

Note
rhr:52 slept:10.5

12 PM

Running warm up/down 15:00 [2] 2.93 km (5:07 / km) +2m 5:06 / km
ahr:153 max:164 shoes: Nike Zoom Pegasus 35

Drills 10:00 [1]
ahr:143 max:172 shoes: Nike Zoom Pegasus 35

Running intervals 39:38 [4] 7.83 km (5:04 / km) +15m 5:01 / km
ahr:162 max:185 shoes: Nike Zoom Pegasus 35

1k [3’] , 4 x 400 [60s] , 1k [3’] , 4 x 400 [60s] , 1k

3:28 , 76s , 3:29 , 77s , 3:30

Big wall of wind and doing it solo meant some pretty slow times but ground it all out and fairly pleased with the session in the end.

Running warm up/down 10:00 [2] 1.89 km (5:17 / km) +1m 5:17 / km
ahr:157 max:164 shoes: Nike Zoom Pegasus 35

10 PM

Stretching/Rolling/Core 15:00 [0]

Monday Apr 1, 2019 #

8 AM

Note
rhr:51 slept:8.8

11 AM

Cross Training 1:08:54 [2]
ahr:101 max:129 shoes: NB Vazee

17.96km / 15.6km/h +388m
Rest day ride with Dad on the forest tracks and trails.

6 PM

Running 20:01 [2] 3.51 km (5:42 / km) +71m 5:11 / km
shoes: Nike Zoom Pegasus 35

Active Recovery.
Flushing out yesterday’s efforts and priming the legs for track tomorrow.

Sunday Mar 31, 2019 #

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, 2019 #

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, 2019 #

Note
(rest day)

Travelling

Thursday Mar 28, 2019 #

6 PM

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

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

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