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Training Log Archive: Shallot

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Running: Road/path7 4:34:49 20.76 33.41 684
  orienteering3 1:33:45 9.03(10:23) 14.53(6:27) 189
  Running1 1:24:00 3.31(25:25) 5.32(15:47) 371
  s&c1 30:00
  Total9 8:02:34 33.09 53.26 1244
  [1-5]8 7:32:34
averages - sleep:9.3

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Sunday Sep 25, 2016 #

10 AM

Running: Road/path warm up/down 30:00 [1]

orienteering race 33:56 [4] 5.9 km (5:45 / km)

Saturday Sep 24, 2016 #

12 PM

Running: Road/path warm up/down 30:00 [1]

orienteering race 17:58 [4] 3.2 km (5:37 / km)

Friday Sep 23, 2016 #

9 AM

Running: Road/path 1:12:00 [2] 9.49 km (7:35 / km) +329m 6:28 / km

Thursday Sep 22, 2016 #

5 PM

Running 1:24:00 [2] 5.32 km (15:47 / km) +371m 11:42 / km

Wednesday Sep 21, 2016 #

12 PM

Running: Road/path warm up/down 10:00 [1] 1.25 km (8:00 / km) +12m 7:38 / km

orienteering 41:51 [3] 5.43 km (7:42 / km) +189m 6:34 / km

Tuesday Sep 20, 2016 #

9 AM

s&c 30:00 [0]

Warm up

Back rolls
Wall arm thing
glute bridge + iron cross
Hamstring bridge + scorpion
Thoracic
SL squats
Monster band walks

Core circuit

3x30/10
windscreens
plank walk
leg lifts
russian twists
press ups
dead bugs
side planks
bicycles

then physio ex - ankles and glutes
5 PM

Running: Road/path warm up/down 15:44 [1] 2.11 km (7:27 / km) +28m 7:00 / km
ahr:141 max:170

Running: Road/path intervals 27:00 intensity: (7:00 @1) + (20:00 @4) 6.07 km (4:27 / km) +56m 4:15 / km
ahr:172 max:190

Running: Road/path warm up/down 11:05 [1] 1.73 km (6:24 / km) +7m 6:17 / km
ahr:142 max:156 slept:9.0

1min/2min/3min/4min/4min/3min/2min/1min with 1min rec between each with Katie and Ed. Good session but may have run a bit fast. But kept consistent pace throughout. Really good fun :)

Monday Sep 19, 2016 #

8 AM

Running: Road/path 32:00 [2] 5.51 km (5:48 / km) +63m 5:30 / km
slept:9.5

Morning jog trying to find the lakes in Canberra, which I did after a very indirect route. Body finally feeling like it's beginning to adjust. Was fun :)
5 PM

Running: Road/path 47:00 [2] 7.25 km (6:29 / km) +189m 5:44 / km

Run with Katie, Noah and Ed down to the Dairy one of the few buildings that was there when Canberra was built. Has been there since 1837. Then up to the top of Mount Pleasant, then a bit on Mount Ainslie. Was fun :)

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