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Training Log Archive: mary

In the 7 days ending Mar 17:

activity # timemileskm+m
  running10 5:53:56 40.07(8:50) 64.48(5:29) 730
  cycling4 2:01:00
  orienteering4 1:51:15 12.07(9:13) 19.43(5:44) 300
  Yoga/Pilates 2 1:13:00
  S&C1 42:00
  swim1 20:49 0.5(41:53) 0.8(26:01)
  Drills1 5:14 0.37(14:16) 0.59(8:52)
  Total15 12:07:14 53.0 85.3 1030
  [1-5]12 10:06:14
averages - sleep:8.1 rhr:57

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MoTuWeThFrSaSu

Sunday Mar 17 #

running warm up/down 14:56 [3] 2.65 km (5:38 / km) +30m 5:20 / km
ahr:155 rhr:60 slept:8.5 shoes: Brooks Hyperion

orienteering race (MOC stage 3) 21:20 [5] 4.04 km (5:17 / km) +100m 4:42 / km
ahr:180 shoes: Brooks Hyperion

Too many mistakes today - beautiful area though

running warm up/down 16:26 [3] 2.47 km (6:39 / km) +25m 6:20 / km
ahr:140 shoes: Nike zoom winflo 5

Group CD

running 58:35 [3] 9.17 km (6:23 / km) +200m 5:46 / km
ahr:132 shoes: Nike zoom winflo 5

What was supposed to be an easy 30 turned into a bit of a monster sunset cliff exploration as we got stuck a lot in a lot of private properties... tiring but worth it the views were amazing

Saturday Mar 16 #

running warm up/down 13:04 [3] 2.39 km (5:28 / km) +55m 4:54 / km
ahr:141 shoes: Brooks Hyperion

orienteering race (MOC stage 2) 22:11 [4] 3.62 km (6:08 / km) +90m 5:27 / km
ahr:174 rhr:54 slept:9.0 shoes: Brooks Hyperion

Didn’t feel physically good with cramps and lower back stiffness but ran ok technically and came away with an 8th

running warm up/down 13:10 [3] 2.15 km (6:07 / km) +25m 5:47 / km
ahr:153 shoes: Nike zoom winflo 5

CD w Lizzie and Kirsten

running warm up/down 11:37 [3] 1.94 km (5:59 / km) +30m 5:33 / km
ahr:145 shoes: Nike zoom winflo 5

Second cool down with Aston

Friday Mar 15 #

orienteering race (MOC stage 1) 23:48 [4] 3.6 km (6:37 / km) +50m 6:11 / km
ahr:162 shoes: Ice bug zeal

Lucky this stage didn’t count because I had a horrendous flight - which was 3hrs delayed - I jumped in a taxi and made it to the arena 8mins before my start and as they had to be out of the area before dark it soon became apparent that it was my start or no start so still tying shoelaces and hair in the start box I headed in and had a pretty unsettled run but really enjoyed it on a beautiful garden hilltop in sunset of Malta anyway... good end to a rubbish travel day

running 18:20 [3] 2.79 km (6:34 / km) +40m 6:08 / km
ahr:154 shoes: Ice bug zeal

WD with the boys

Thursday Mar 14 #

cycling (commute) 40:00 [0]

running warm up/down 25:31 [3] 4.99 km (5:07 / km) +45m 4:54 / km
ahr:120 shoes: On cloudsurfers

orienteering race 43:56 [3] 8.17 km (5:23 / km) +60m 5:11 / km
ahr:136 shoes: On cloudsurfers

Fat cat urban - 2nd on medium course - didn’t fancy a 20km day before MOC... few mistakes but otherwise awesome little race to warm up for MOC - won Urban nights series for women

running warm up/down 20:50 [3] 3.67 km (5:41 / km) +80m 5:07 / km
ahr:148 shoes: On cloudsurfers

9 AM

Yoga/Pilates 1:05:00 [1]
ahr:78 max:102 rhr:55 slept:8.5

All the yoga with Adriene

Wednesday Mar 13 #

cycling (commute) 38:00 [0]

7 AM

swim 20:49 [2] 0.8 km (26:01 / km)
ahr:132 max:146 rhr:58 slept:7.5

6 PM

running 41:12 [3] 7.02 km (5:52 / km) +55m 5:39 / km
ahr:134 shoes: On cloudsurfers

U&R SRG on short slow group this week - had an easy wednesday as planned for a change

Tuesday Mar 12 #

cycling (commute) 15:00 [0]

7 AM

running 21:54 [3] 4.19 km (5:14 / km) +25m 5:05 / km
ahr:163 rhr:60 slept:8.25 shoes: Hoka Clifton 5

wet itw w heavy bag
6 PM

running warm up/down 15:33 [3] 3.17 km (4:54 / km) +20m 4:45 / km
ahr:150 shoes: ON cloudflow

to track

Drills 5:14 [1] 0.59 km (8:52 / km)
ahr:117

running intervals 34:44 [4] 8.2 km (4:14 / km)
ahr:138 max:178 shoes: Brooks Hyperion

3 x Bondarenko/400 jog at Harriers sesh - my fave kind of track... didnt feel super sharp but ran v consistantly, ticking off my times (target times in brackets) and still enjoyed! Lonely with only 4 women and the only one who managed to do the session right being faster than me!
400float - 99, 102, 103
400rep - 89, 89, 88 (86)
300f - 81, 82, 82
300r - 65, 66, 64 (65)
200f - 57, 55, 56
200r - 44, 41, 41 (43)
100f - 27, 27, 30
100r - 20, 20, 20
400 jog - 2:04mins, 2:02m, 2m
7 PM

running 17:14 [3] 3.51 km (4:55 / km) +40m 4:39 / km
ahr:121 shoes: ON cloudflow

track back to shop

Monday Mar 11 #

cycling (commute) 28:00 [0]

5 PM

running 10:54 [3] 2.07 km (5:16 / km) +35m 4:51 / km
ahr:160 slept:7.1 shoes: saucony freedom iso 2

work to circuits

S&C 42:00 [2]
ahr:125

shuoc circuits
6 PM

Yoga/Pilates 8:00 [1]

running 19:56 [3] 4.1 km (4:52 / km) +25m 4:43 / km
ahr:148 shoes: saucony freedom iso 2

jog home from circuits via the shops

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