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Training Log Archive: Rich

In the 7 days ending Sep 22, 2019:

activity # timemileskm+m
  Running11 7:09:35 51.04(8:25) 82.14(5:14) 701
  Orienteering2 1:34:55 9.88(9:36) 15.9(5:58) 362
  Total11 8:44:30 60.92(8:37) 98.04(5:21) 1063
  [1-5]11 8:35:56

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MoTuWeThFrSaSu

Sunday Sep 22, 2019 #

9 AM

Running 23:56 intensity: (4:50 @1) + (15:13 @2) + (3:46 @3) + (7 @4) 3.32 km (7:13 / km) +123m 6:05 / km
ahr:131 max:155

Orienteering 1:07:09 intensity: (3 @0) + (11 @1) + (9 @2) + (1:24 @3) + (1:02:50 @4) + (2:32 @5) 10.44 km (6:26 / km) +350m 5:31 / km
ahr:163 max:169 shoes: VJ Bold (2)

VHI individual

Technically just a few small errors at 3 (20s), 6 (20s) and 13 (45s). Didn't have much on the uphills. The steep decent on 11 was fun, slipped and landed on my ass sliding at speed down the hill. Just let it go and enjoyed the ride flew down quicker than i could run down.

Running 13:04 intensity: (5 @0) + (7:37 @1) + (5:22 @2) 2.08 km (6:17 / km) +11m 6:08 / km
ahr:123 max:133

Saturday Sep 21, 2019 #

Event: Veteran Home internationals
 
11 AM

Running 17:26 intensity: (4:30 @0) + (5:22 @1) + (4:45 @2) + (2:40 @3) + (9 @4) 2.03 km (8:37 / km) +13m 8:20 / km
ahr:117 max:155

Orienteering 27:46 intensity: (9 @1) + (9 @2) + (28 @3) + (5:02 @4) + (21:58 @5) 5.46 km (5:05 / km) +12m 5:02 / km
ahr:169 max:179 shoes: Inov8 X Talon 212 (6)

VHIs. Good run, much better than last week and moving decent. Out 5th, back 2nd, dominant day for England.

Running 16:52 intensity: (13:42 @1) + (3:10 @2) 2.64 km (6:23 / km)
ahr:122 max:137

Friday Sep 20, 2019 #

9 AM

Running 46:57 intensity: (26 @0) + (6:25 @1) + (28:45 @2) + (11:21 @3) 9.47 km (4:57 / km) +88m 4:44 / km
ahr:133 max:150 shoes: Adidas Boost DPR

Easy morning jog.

Thursday Sep 19, 2019 #

7 AM

Running 21:11 intensity: (26 @0) + (1:30 @1) + (10:43 @2) + (8:32 @3) 4.52 km (4:41 / km) +23m 4:34 / km
ahr:136 max:147 shoes: NB Fresh Foam Zante Pursuit

ITW
5 PM

Running 47:55 intensity: (42 @0) + (5:01 @1) + (36:11 @2) + (6:01 @3) 9.17 km (5:13 / km) +149m 4:50 / km
ahr:133 max:151 shoes: NB Fresh Foam Zante Pursuit

Extended HFW with a set of 10 hill sprints.

Wednesday Sep 18, 2019 #

7 AM

Running 28:51 intensity: (39 @0) + (3:13 @1) + (24:35 @2) + (24 @3) 5.36 km (5:23 / km) +21m 5:17 / km
ahr:129 max:140 shoes: NB Fresh Foam Zante Pursuit

ITW
5 PM

Running 26:29 intensity: (11 @0) + (3:08 @1) + (18:34 @2) + (4:36 @3) 5.25 km (5:02 / km) +29m 4:54 / km
ahr:132 max:150 shoes: NB Fresh Foam Zante Pursuit

HFW to the Leisure centre

Tuesday Sep 17, 2019 #

7 AM

Running 41:06 intensity: (19 @0) + (1:36 @1) + (5:53 @2) + (32:03 @3) + (1:15 @4) 8.79 km (4:40 / km) +42m 4:34 / km
ahr:144 max:156 shoes: Adidas Adizero Adios (5) - Blu

ITW. First train cancelled so got a bonus 20mins.
5 PM

Running 21:55 intensity: (14 @0) + (2:16 @1) + (13:03 @2) + (6:22 @3) 4.64 km (4:44 / km) +2m 4:43 / km
ahr:134 max:151

Running 33:03 intensity: (6 @0) + (20 @1) + (7:31 @2) + (18:42 @3) + (6:24 @4) 7.75 km (4:16 / km)
ahr:146 max:161 shoes: Adidas Adizero Adios (5) - Blu

Track. 10 x 600m T (200 jog), nice and controlled.

Running 20:08 intensity: (5 @0) + (5:47 @1) + (14:16 @2) 3.87 km (5:12 / km)
ahr:127 max:136

Monday Sep 16, 2019 #

6 AM

Running 29:23 intensity: (22 @0) + (44 @1) + (9:03 @2) + (19:14 @3) 5.82 km (5:03 / km) +27m 4:56 / km
ahr:139 max:148 shoes: NB Fresh Foam Zante Pursuit

Pre work jog
7 PM

Running 41:19 intensity: (26 @0) + (11:12 @1) + (19:26 @2) + (10:15 @3) 7.43 km (5:34 / km) +173m 4:59 / km
ahr:132 max:154 shoes: Inov8 X Talon 212 (6)

Post CPD session in Leicester jog around Bradgate Park with a head torch.

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