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Training Log Archive: Tommy H

In the 7 days ending Nov 7, 2021:

activity # timemileskm+m
  Cross training 3 2:15:20 8.36(16:11) 13.46(10:03)
  S an C2 1:30:00 1.99 3.2
  Running2 1:21:25 6.61(12:19) 10.64(7:39) 234
  Orienteering1 1:10:07 7.19(9:45) 11.57(6:04) 158
  Cycling1 44:15 13.67(3:14) 22.0(2:01)
  XC1 15:30 2.22(6:59) 3.57(4:21) 152
  Warm down 1 12:36 1.23(10:14) 1.98(6:22) 68
  warm up1 12:19 1.12(10:57) 1.81(6:48) 55
  Total10 7:41:32 42.4 68.23 667
averages - rhr:58

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Sunday Nov 7, 2021 #

11 AM

warm up 12:19 [2] 1.81 km (6:48 / km) +55m 5:54 / km
ahr:138 max:161

jog to start
12 PM

Orienteering race (short brown) 1:10:07 intensity: (30:00 @3) + (30:00 @4) + (10:07 @5) 11.57 km (6:04 / km) +158m 5:40 / km
ahr:172 max:198 rhr:58

pretty grim terrain but i enjoyed the race, the nav was pretty easy but i screwed up a load of route choices 30s to 3min lost because of bad routs on some legs, pretty sore and stiff from yesterday due to changing my uphill/downhill running style which hit some muscles rather hard.
1 PM

Warm down 12:36 [2] 1.98 km (6:22 / km) +68m 5:26 / km
ahr:142 max:165

jog back, (felt pretty sore)

Saturday Nov 6, 2021 #

Running 52:35 [1] 4.89 km (10:45 / km) +154m 9:17 / km
ahr:134 max:170

Hills session with southern talent, practicing uphill then downhill running style

S an C (Plyometrics ) 50:00 [2] 3.2 km (15:37 / km)

Just an intro to plyometrics, skipping jumping squats etc.

Friday Nov 5, 2021 #

Cross training (PE) 45:20 [3] 4.32 km (10:30 / km)

Thursday Nov 4, 2021 #

Cross training (Basketball ) 30:00 [3] 3.4 km (8:49 / km)

2v2 very intense game :/

Wednesday Nov 3, 2021 #

XC 15:30 intensity: (8:30 @3) + (3:00 @4) + (4:00 @5) 3.57 km (4:21 / km) +152m 3:35 / km

First lap was race then jogged the second lap as a warm down, stacked it on the bridge and I felt pretty ill but I really enjoyed the second loop

Cross training (Basketball) 1:00:00 [3] 5.74 km (10:27 / km)

Basketball training, 4v4 games+drills

Tuesday Nov 2, 2021 #

Cycling 44:15 intensity: (20:00 @3) + (24:15 @4) 22.0 km (2:01 / km)

Bike ride with a few efforts
7 AM

S an C (Sarah Rollins workout ) 40:00 [3]

Really enjoyed this, couldn’t do everything because of my knees feeling sore from my run but did my conditioning instead

Monday Nov 1, 2021 #

Running 28:50 [3] 5.75 km (5:01 / km) +80m 4:41 / km

Just a gentle run with dad, knees feeling pretty dodgy so I’m back on the conditioning

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