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Training Log Archive: OJ

In the 7 days ending Mar 12, 2017:

activity # timemileskm+m
  Running9 6:57:45 54.65(7:39) 87.95(4:45) 1644
  Cycling4 1:50:00
  Orienteering1 57:33 6.87(8:22) 11.06(5:12) 290
  Circuits4 40:00
  Yoga2 20:00
  Total19 10:45:18 61.52 99.01 1934

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MoTuWeThFrSaSu

Sunday Mar 12, 2017 #

12 PM

Orienteering 57:33 [4] 11.06 km (5:12 / km) +290m 4:36 / km

CSC near Louth (middle o' nowhere). Surprisingly decent little wood, although too open and featureless to be very challenging. Probably about right for my first attempt at orienteering in 11 months. Got a bit put off by some of the brambles, which were man-eating and not always reliably mapped, but I would say that around 90% of the course was pretty nice. Ran at a solid pace and only missed a few lines here and there. Few seconds off Rich R at the end, which I can only be happy with.

Running 20:00 [2] 4.0 km (5:00 / km)

WU, short warm down.

Saturday Mar 11, 2017 #

7 AM

Running 26:36 [2] 4.5 km (5:54 / km) +47m 5:37 / km

Newspaper run.
1 PM

Running 1:18:52 intensity: (53:52 @2) + (25:00 @3) 16.76 km (4:42 / km) +375m 4:14 / km

Redmires for a couple of laps of Lady Cannings. Explored a bit on the way home but ran out of energy and regretted it. Knackered!
7 PM

Yoga 10:00 [1]

Friday Mar 10, 2017 #

7 AM

Cycling 30:00 [1]

12 PM

Running 57:01 intensity: (15:01 @2) + (10:00 @3) + (32:00 @5) 13.93 km (4:06 / km) +113m 3:56 / km

Lunchtime session on the canal. 8x3/1 aiming for 3.30 pace. It was a bit slipperier than anticipated and could have done with trail shoes, but other than that pretty good.
7 PM

Circuits 10:00 [1]

Thursday Mar 9, 2017 #

7 AM

Running 41:52 [2] 8.49 km (4:56 / km) +171m 4:29 / km

IW, slow and steady.
4 PM

Running 28:02 [2] 5.81 km (4:50 / km) +115m 4:24 / km

HFW.
7 PM

Circuits 10:00 [1]

Wednesday Mar 8, 2017 #

7 AM

Cycling 25:00 [1]

12 PM

Running 53:08 intensity: (21:08 @2) + (10:00 @3) + (22:00 @5) 11.17 km (4:45 / km) +273m 4:14 / km

Spirals at lunchtime. The legs have been feeling a bit flat since the return from holidays, so thought I should try something shorter and sharper. A little slow to get going, but banged out some decent efforts on the return leg.
40, 44, 47, 56, 63; 58, 53, 46, 43, 38.
7 PM

Yoga 10:00 [1]

Tuesday Mar 7, 2017 #

7 AM

Cycling 25:00 [1]

12 PM

Running 1:06:08 [2] 13.68 km (4:50 / km) +330m 4:19 / km

Lunchtime over to Rivelin with Matthew. Feeling quite a bit better today, but quads still stiff at the end.
7 PM

Circuits 10:00 [1]

Monday Mar 6, 2017 #

7 AM

Cycling 30:00 [1]

IW, HFW. Legs tired!
12 PM

Running 46:06 [2] 9.61 km (4:48 / km) +220m 4:18 / km

BHP at lunchtime. A little light-headed for part of this but it passed and I think I feel better for it.
7 PM

Circuits 10:00 [1]

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