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Training Log Archive: Whitesheep

In the 7 days ending Oct 4:

activity # timemileskm+mload
  Off-road running4 3:49:53 27.55(8:21) 44.34(5:11) 25490.8
  Road running1 1:16:44 10.58(7:15) 17.03(4:30) 12449.7
  Running (buggy/bag)3 1:06:01 6.95(9:30) 11.19(5:54) 18523.0
  Orienteering1 41:24 4.81(8:36) 7.74(5:21) 2827.0
  S&C1 25:0010.0
  Total8 7:19:02 49.9 80.31 591200.5

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MoTuWeThFrSaSu

Sunday Oct 4 #

7 AM

Off-road running long 1:58:31 intensity: (33:28 @1) + (1:21:11 @2) + (3:52 @3) 22.85 km (5:11 / km) +150m 5:01 / km
ahr:137 max:152 shoes: Saucony Peregrine

very nice easy/steady run through some of the worst flooding I've seen in these parts

Saturday Oct 3 #

10 AM

Orienteering tempo 41:24 intensity: (41 @1) + (3:27 @2) + (17:48 @3) + (18:55 @4) + (33 @5) 7.74 km (5:21 / km) +28m 5:15 / km
ahr:161 max:177 shoes: Icebug (iv)

Ellenbrook Fields
Real orienteering, how nice
Game of two halves, I forgot what I was doing to #5 & #6 and contrived to lose a good 4-5 mins on what is really park orienteering. Recovered for the second half.

Off-road running warm up/down 25:00 [1] 4.0 km (6:15 / km)
shoes: Icebug (iv)

Friday Oct 2 #

8 AM

Running (buggy/bag) 15:33 intensity: (9:17 @1) + (6:16 @2) 2.56 km (6:05 / km) +54m 5:30 / km
ahr:131 max:148 shoes: New Balance Lazr

Off-road running 36:40 intensity: (12:03 @1) + (24:37 @2) 6.68 km (5:29 / km) +67m 5:14 / km
ahr:135 max:147 shoes: New Balance Lazr

Tired and short of energy
8 PM

S&C 25:00 [2]

Thursday Oct 1 #

5 AM

Road running 1:16:44 intensity: (2:32 @1) + (16:22 @2) + (18:18 @3) + (34:54 @4) + (4:38 @5) 17.03 km (4:30 / km) +124m 4:21 / km
ahr:160 max:178 shoes: New Balance 1500 (iii)

Pretty standard run out with Paul and Camilla
We went slightly steadier but still working hard by the end
8 AM

Running (buggy/bag) 15:51 intensity: (4:31 @1) + (9:33 @2) + (1:47 @3) 2.6 km (6:06 / km) +54m 5:31 / km
ahr:137 max:155 shoes: New Balance echolucent

Wednesday Sep 30 #

8 AM

Running (buggy/bag) 34:37 intensity: (6:12 @1) + (26:28 @2) + (1:57 @3) 6.03 km (5:44 / km) +77m 5:24 / km
ahr:138 max:153 shoes: New Balance Lazr

Tuesday Sep 29 #

12 PM

Off-road running intervals 49:42 intensity: (6:22 @1) + (9:53 @2) + (7:21 @3) + (15:23 @4) + (10:43 @5) 10.81 km (4:36 / km) +38m 4:31 / km
ahr:159 max:182 shoes: Mizuno wave hitogami

2k tempo, 60s, 8x400 & 4x200 off 45s
Aimed for a solid 5k pace rather than overcooking the short reps (so 84s & 42s target)
Managed 82-85s and 38-40s so pretty good - consciously went a bit quicker for the 200s as I was feeling fine and the 45s recoveries became quite generous really

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