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Training Log Archive: Kris

In the 7 days ending Mar 26, 2017:

activity # timemileskm+mload
  Running10 9:45:06 72.33(8:05) 116.41(5:02) 1545123.1
  Orienteering2 1:24:14 9.24(9:07) 14.88(5:40) 17732.1
  Strength and Conditioning1 5:000.5
  Total11 11:14:20 81.57 131.28 1722155.7

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MoTuWeThFrSaSu

Sunday Mar 26, 2017 #

9 AM

Running 2:05:00 intensity: (1:01:41 @1) + (51:06 @2) + (10:52 @3) + (1:21 @4) 22.52 km (5:33 / km) +813m 4:42 / km
ahr:116 max:158

Didn't fancy another long day of heather bashing so went for a run in the hills. Much easier on the legs. Great day for it..
C • hills 4

Saturday Mar 25, 2017 #

9 AM

Orienteering 59:04 intensity: (5:27 @1) + (23:02 @2) + (9:01 @3) + (21:34 @4) 10.0 km (5:54 / km) +167m 5:27 / km
ahr:139 max:171

2 mass start forked intervals. Messed up number one on both of them but was ok apart from that..

Running 22:19 intensity: (10:37 @1) + (11:33 @2) + (9 @3) 3.93 km (5:41 / km) +114m 4:58 / km
ahr:112 max:135

Running 36:03 intensity: (5:19 @1) + (10:07 @2) + (7:01 @3) + (10:00 @4) + (3:36 @5) 7.45 km (4:50 / km) +13m 4:48 / km
ahr:127 max:174

Jog home with 2 x 1k(60s) (౩ mins) 4 x 400 (60)
2.59, 2.46
65,67,64,68
Gravel track but mainly flat apart from a bit of a hill near the start of the first k.
2 PM

Running 11:08 intensity: (7:10 @1) + (2:04 @2) + (47 @3) + (1:07 @4) 1.89 km (5:53 / km)
ahr:114 max:158

Orienteering 9:07 intensity: (27 @1) + (6 @2) + (2:33 @3) + (6:01 @4) 1.8 km (5:04 / km) +4m 5:01 / km
ahr:154 max:165

Orienteering 16:03 intensity: (39 @1) + (9 @2) + (7:50 @3) + (7:25 @4) 3.08 km (5:13 / km) +6m 5:10 / km
ahr:152 max:172

Running 4:28 intensity: (3:44 @1) + (44 @2) 0.73 km (6:09 / km) +2m 6:04 / km
ahr:107 max:118

Friday Mar 24, 2017 #

7 AM

Running 42:03 [2] 8.75 km (4:48 / km) +90m 4:34 / km

5 PM

Strength and Conditioning 5:00 [1]

Thursday Mar 23, 2017 #

7 AM

Running 42:35 intensity: (20:46 @1) + (7:41 @2) + (4:09 @3) + (9:59 @4) 8.78 km (4:51 / km) +92m 4:36 / km
ahr:127 max:167

6 PM

Running 49:31 intensity: (17:22 @1) + (11:54 @2) + (10:53 @3) + (9:22 @4) 11.27 km (4:24 / km) +82m 4:14 / km
ahr:128 max:162

5k sustained (16.08), 2 x 150, 2 x 60 (uphill).

Wanted to make more of the speed at the end but legs didn't want to turn over so I didn't push it.

Wednesday Mar 22, 2017 #

7 AM

Running 43:18 intensity: (41:27 @1) + (1:51 @2) 8.23 km (5:16 / km) +108m 4:56 / km
ahr:105 max:126

5 PM

Running 1:12:06 [2] 14.81 km (4:52 / km) +39m 4:48 / km

Tuesday Mar 21, 2017 #

5 PM

Running 36:25 intensity: (21:41 @1) + (14:16 @2) + (28 @3) 6.7 km (5:26 / km) +68m 5:10 / km
ahr:110 max:138

Running 33:08 intensity: (4:05 @1) + (6:16 @2) + (6:07 @3) + (15:50 @4) + (50 @5) 8.12 km (4:05 / km)
ahr:146 max:177

10 x 600 (90s/200m)

1.46,45,43,45,44,44,42,42,40,36

Legs felt better than I would have expected after Sunday and the first 6 felt pretty easy. Pushed on in the last 4 and felt good.

Running 23:12 intensity: (12:14 @1) + (10:58 @2) 4.42 km (5:15 / km) +35m 5:03 / km
ahr:115 max:130

Monday Mar 20, 2017 #

7 AM

Running 43:50 [2] 8.8 km (4:59 / km) +90m 4:44 / km

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