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Training Log Archive: Kris

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Running7 5:45:56 41.61(8:19) 66.96(5:10) 367
  Orienteering2 2:16:47 17.17(7:58) 27.63(4:57) 263
  Football1 50:00
  Strength and Conditioning2 15:00
  Total9 9:07:43 58.78 94.6 630
  [1-5]8 8:17:43

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MoTuWeThFrSaSu

Sunday Oct 23, 2016 #

9 AM

Running 21:12 intensity: (12:27 @1) + (5:35 @2) + (3:10 @3) 3.66 km (5:48 / km) +2m 5:47 / km
ahr:114 max:151

Orienteering 44:50 intensity: (21 @1) + (8 @2) + (38 @3) + (42:39 @4) + (1:04 @5) 9.27 km (4:50 / km) +95m 4:36 / km
ahr:169 max:175

SHI relay, 1st leg.

Good fun, missed the first and had a longer forking so I had to push quite hard to try to catch up the leaders. Got away a bit in the tricky bit but Sasha almost caught me in the end.

Running 16:58 intensity: (16:55 @1) + (3 @2) 2.34 km (7:15 / km)
ahr:94 max:120

Running 7:23 intensity: (3:58 @1) + (1:10 @2) + (2:15 @3) 1.0 km (7:25 / km) +1m 7:22 / km
ahr:105 max:153

Saturday Oct 22, 2016 #

10 AM

Running 34:06 intensity: (9:41 @1) + (12:38 @2) + (8:55 @3) + (2:52 @4) 6.61 km (5:09 / km) +42m 5:00 / km
ahr:126 max:158

Orienteering 1:31:57 intensity: (6:39 @1) + (23 @2) + (20:04 @3) + (1:03:22 @4) + (1:29 @5) 18.37 km (5:00 / km) +168m 4:47 / km
ahr:137 max:176

SHI long.

Tough course but good fun.

GG started 3 minutes behind me and I saw that he had caught 2 minutes of that by number 8. I was a bit scrappy but I didn't think it was that bad. I pulled my finger out after that and the gap stayed the same all the way into 28 which I spooned. Tired head. Was still determined to get to the finish before him though..

Running 16:04 intensity: (5:59 @1) + (10:05 @2) 2.4 km (6:42 / km) +9m 6:35 / km
ahr:116 max:128

Friday Oct 21, 2016 #

Note
(rest day)

Thursday Oct 20, 2016 #

5 PM

Running 41:37 intensity: (17:09 @1) + (24:28 @2) 8.85 km (4:42 / km) +25m 4:38 / km
ahr:115 max:128

Running 16:10 intensity: (3:55 @1) + (9:19 @2) + (2:56 @3) 2.87 km (5:38 / km) +36m 5:18 / km
ahr:121 max:149

6 x 70m sprints
7 PM

Strength and Conditioning 10:00 [1]

Wednesday Oct 19, 2016 #

5 PM

Running 40:47 intensity: (5:21 @1) + (35:26 @2) 8.59 km (4:45 / km) +15m 4:43 / km
ahr:118 max:128

Running 7:29 intensity: (1:54 @1) + (5:35 @2) 1.28 km (5:52 / km) +35m 5:10 / km
ahr:117 max:132

Tuesday Oct 18, 2016 #

5 PM

Running 35:35 intensity: (17:15 @1) + (18:20 @2) 6.29 km (5:39 / km) +92m 5:16 / km
ahr:113 max:129

Running 29:09 intensity: (6:32 @1) + (5:42 @2) + (3:19 @3) + (12:01 @4) + (1:35 @5) 7.18 km (4:03 / km)
ahr:141 max:178

4 x 800 (60s), (2.30) 1 mile (2), 2 x 800 (60s)
2.24, 23, 21,21
4.54
2.14, 2.13

Feeling a bit sore after football but the DOMS didn't affect my running.

Had a good email yesterday telling me I had been selected to run the Leeds Abbey Dash 10km for the Welsh team. I didn't know they sent a Welsh team but I've always wanted a Wales vest so I'm chuffed to get the opportunity.

Running 22:31 intensity: (6:15 @1) + (16:16 @2) 4.4 km (5:07 / km) +31m 4:57 / km
ahr:119 max:134

Monday Oct 17, 2016 #

5 PM

Running 45:02 intensity: (6:17 @1) + (34:45 @2) + (4:00 @3) 9.34 km (4:49 / km) +39m 4:43 / km
ahr:121 max:153

I have decided that this is to be my designated post WOC rest week. It's been a while coming. I will still do intervals tomorrow but apart from that it will be pretty chill. An alternative view of this week is that it is a pre-SHI taper..
6 PM

Football 50:00 [0]
ahr:122 max:159

Went and played some football.. I'm rubbish. 4.5km
8 PM

Running 5:06 intensity: (3:16 @1) + (1:50 @2) 0.86 km (5:55 / km) +7m 5:42 / km
ahr:114 max:127

Running 6:47 intensity: (26 @1) + (2:56 @2) + (3:25 @3) 1.28 km (5:17 / km) +33m 4:41 / km
ahr:133 max:148

Strength and Conditioning 5:00 [1]

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