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Training Log Archive: Sheap

In the 7 days ending May 14, 2019:

activity # timemileskm+m
  Running 4 1:48:02 10.95(9:52) 17.62(6:08) 371
  S + C5 1:25:55 0.18 0.3
  Orienteering 1 36:39 3.77(9:44) 6.06(6:03) 66
  Total9 3:50:36 14.9 23.98 437
  [1-5]9 3:48:47

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WeThFrSaSuMoTu

Tuesday May 14, 2019 #

4 PM

S + C 15:00 [3]

Do love a bit of binary fission.

Some down lots to go. At least I didn't break my ankle an hour before the exam hmmm;)
C • who doesn't 4
6 PM

Running 17:27 intensity: (20 @1) + (1:26 @2) + (7:00 @3) + (6:39 @4) + (2:02 @5) 3.98 km (4:23 / km) +41m 4:10 / km
ahr:168 max:189 shoes: Nike zoom elite

Wu with Stan pondering the question what everyone in Shiela is called.
5 x 1 min on 1 min off
Wd in a nice field

Monday May 13, 2019 #

S + C 22:00 [3]

Sunday May 12, 2019 #

11 AM

Running 42:09 intensity: (21:46 @1) + (15:58 @2) + (4:24 @3) + (1 @4) 4.68 km (9:00 / km) +152m 7:45 / km
ahr:139 max:175

Walk/jog wu with mum and podge, 5 x 1 min steep hills (2 min jog recovery), walk wd with mum. Beautiful day to be stuck inside revising:(
Felt good pushed too hard on 1st. Very very nervous for the upcoming track races. The climb is lying.

Saturday May 11, 2019 #

Note

Easy week but fun:) will get more intervals in soon.

S + C 16:00 [3]

10 AM

Running 6:26 intensity: (40 @0) + (39 @1) + (1:59 @2) + (2:32 @3) + (27 @4) + (9 @5) 0.87 km (7:25 / km) +5m 7:13 / km
ahr:155 max:195

Wu

Orienteering 36:39 intensity: (18 @1) + (23 @2) + (2:32 @3) + (33:23 @4) + (3 @5) 6.06 km (6:03 / km) +66m 5:44 / km
ahr:179 max:189

SO club handicap blue.
Biggest race of the year- clean run for majority but the 1:5000 map scale tricked me a few times and made a big hash of #9. Happy to have stayed ahead of the big boys if only by 30 seconds:)

Running 5:18 intensity: (20 @1) + (19 @2) + (32 @3) + (4:00 @4) + (7 @5) 1.18 km (4:30 / km) +2m 4:28 / km
ahr:164 max:186

Wd1

Running 1:46 intensity: (7 @0) + (4 @1) + (12 @2) + (1:04 @3) + (17 @4) + (2 @5) 0.35 km (5:05 / km)
ahr:164 max:188

Wd2

Friday May 10, 2019 #

7 AM

S + C 11:00 [3]

Bench press
7 PM

S + C 21:55 intensity: (51 @0) + (21:04 @3) 0.3 km (1:14:03 / km)
ahr:80 max:107

Core

Thursday May 9, 2019 #

5 PM

Running 34:56 intensity: (11 @0) + (2:17 @1) + (7:37 @2) + (11:13 @3) + (11:10 @4) + (2:28 @5) 6.56 km (5:20 / km) +171m 4:43 / km
ahr:171 max:188

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