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Training Log Archive: Rich

In the 7 days ending Apr 6, 2014:

activity # timemileskm+m
  Running6 3:14:59 24.52 39.47 442
  Strength and Conditioning1 40:00
  Orienteering1 26:23 2.92(9:03) 4.7(5:37) 7924 /27c88%
  Total6 4:21:22 27.44 44.16 52124 /27c88%
  [1-5]6 4:19:25

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MoTuWeThFrSaSu

Sunday Apr 6, 2014 #

12 PM

Running warm up/down 14:06 intensity: (1:57 @0) + (52 @1) + (7:08 @2) + (3:45 @3) + (24 @4) 1.39 km (10:07 / km) +19m 9:29 / km
ahr:125 max:167 shoes: Inov8 ORoc 280 (2)

Orienteering race 26:23 intensity: (10:01 @4) + (16:22 @5) *** 4.7 km (5:37 / km) +79m 5:11 / km
ahr:174 max:180 spiked:24/27c shoes: Inov8 ORoc 280 (2)

EM Champs Brown course Middle at Grace Dieu (Cademan)

Small wobble on a short leg to number one but quickly corrected so only lost a few seconds. 2 & 3 were easy with 3 visible from ~300m away. Another small wobble to 4 (~15-20s) but really got into the map after this with minimal mistakes. Struggled with the running up the hill up to 8 but after this running started to feel a little better and was able to attack the terrain which was pleasing and enjoyable even through the crap stuff. A few seconds lost on 20 by crossing paths unwittingly and I think my route to 15 could have been better but otherwise a solid run with mistakes of less than 1 min. Retained my title comfortably - now 10 years unbeaten.

Running warm up/down 7:58 intensity: (1:27 @2) + (6:31 @3) 1.28 km (6:13 / km) +15m 5:52 / km
ahr:138 max:155 shoes: Inov8 ORoc 280 (2)

Saturday Apr 5, 2014 #

8 PM

Running 32:04 [2] 7.51 km (4:16 / km) +57m 4:07 / km
shoes: Adidas Adizero Adios 2 (2)

Easy evening run to drop some gels off at my Bro's ahead of his 1/2 marathon at Sheffield tomorrow. Nice to be out and pleasantly warm evening.

Wednesday Apr 2, 2014 #

5 PM

Running 1:07:43 [3] 14.64 km (4:38 / km) +214m 4:19 / km
shoes: Inov8 Road-X 255

Working down in Frimley and staying at Bagshot. Very pleasant run around Start Posts.

Tuesday Apr 1, 2014 #

12 PM

Running 32:53 intensity: (50 @1) + (22:04 @2) + (9:59 @3) 7.26 km (4:32 / km) +36m 4:25 / km
ahr:142 max:150 shoes: Inov8 Road-X 233

Monday Mar 31, 2014 #

12 PM

Running warm up/down 4:30 [2] 1.05 km (4:17 / km) +25m 3:50 / km
shoes: Inov8 Road-X 233

Strength and Conditioning 40:00 [3]
shoes: Inov8 Road-X 233

Running warm up/down 4:30 [2]
shoes: Inov8 Road-X 233

5 PM

Running 31:15 intensity: (19 @1) + (17:31 @2) + (13:25 @3) 6.34 km (4:56 / km) +76m 4:39 / km
ahr:143 max:157 shoes: Adidas Adizero Adios 2 (2)

Steady home from Newstead. Not feel that great unsuprisingly but enjoyed it more than of late.

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