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Training Log Archive: Spongey

In the 7 days ending May 6:

activity # timemileskm+m
  Run4 3:26:50 26.41(7:50) 42.5(4:52)
  Orienteering1 36:00 3.36(10:44) 5.4(6:40)
  Total4 4:02:50 29.76(8:10) 47.9(5:04)

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MoTuWeThFrSaSu

Thursday May 3 #

1 PM

Run (warm up and down) 33:10 [2] 7.0 km (4:44 / km)

Run 18:00 [4] 4.0 km (4:30 / km)

Nice short session on the dirt track near my work, was bumpy but surprisingly nice to run on, or maybe it was just being out in the sun.
2km @ 5km pace 6.09
4 x 400 (first 200 easier then second 200 sprint) 62-63s

Wednesday May 2 #

7 PM

Run 1:20:00 [2] 15.0 km (5:20 / km)

Run on Ilkley moor with jack - good chat
then x4 hill sprints outside his house

Tuesday May 1 #

6 PM

Run 52:40 [2] 11.6 km (4:32 / km)

run across leeds
7 PM

Orienteering 36:00 [4] 5.4 km (6:40 / km)

Sprint training in north leeds on a course planned by Tessa and shared by alice - thanks both.

Ran the course as two threshold intervals 7.50mins and 6.37mins. Then did 4 hill reps from bottom to the top of the area: 55,55,54,55s.

Good to get thinking about sprint processes but was still tried post tio.

Run 23:00 [2] 4.9 km (4:42 / km)

wobble back to the train station

Monday Apr 30 #

Note
(rest day)

don't feel too bad but being sensible

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