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Training Log Archive: Jon X

In the 7 days ending Aug 11:

activity # timemileskm+m
  Running2 56:13 5.82(9:40) 9.36(6:00) 52
  Orienteering1 20:05 2.49(8:05) 4.0(5:01) 20
  Total2 1:16:18 8.3(9:11) 13.36(5:43) 72

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MoTuWeThFrSaSu

Saturday Aug 10 #

12 PM

Note

Walk round North Third circuit. Surprised to find the bridge along south side of reservoir barred - it would surely have been no more effort to replace the missing planks than to put up three barriers across the bridge. Easy enough to climb round them anyway. :)
3 PM

Running 35:02 intensity: (5:08 @1) + (23:52 @2) + (1:50 @3) + (2:07 @4) + (2:05 @5) 5.76 km (6:05 / km) +44m 5:52 / km
ahr:112 max:157 shoes: Saucony RideISO

Checking sites for Wednesday. Calf tightened right up near the end and had to walk the last 100m or so home. Not good.

Wednesday Aug 7 #

6 PM

Running warm up/down 8:25 intensity: (47 @1) + (6:28 @2) + (1:10 @3) 1.51 km (5:34 / km) +6m 5:28 / km
ahr:117 max:131 shoes: new Kinvara 2016

Fairly token warmup. Nice views though.

Orienteering 20:05 intensity: (1:03 @2) + (6:56 @3) + (12:06 @4) 4.0 km (5:01 / km) +20m 4:54 / km
ahr:132 max:143 shoes: new Kinvara 2016

FVO summer sprint series, Cowie.
First real exercise of any sort since the 6-Day and it felt like it! Took it fairly steady but legs heavy so no desire to speed up anyway.
One locked gate necessitating change of route (#2) and one where I ran into a deadend (#12 I think, end of long leg).

Running 12:46 intensity: (12 @1) + (9:20 @2) + (1:31 @3) + (1:37 @4) + (6 @5) 2.09 km (6:06 / km) +2m 6:04 / km
ahr:118 max:157 shoes: new Kinvara 2016

Warmdown with Gary and Trevor.

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