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Training Log Archive: Leakie

In the 7 days ending Jul 24, 2016:

activity # timemileskm+m
  Running6 5:51:33 40.27(8:44) 64.82(5:25) 615
  Orienteering1 52:16 5.35(9:46) 8.61(6:04) 184
  Spin1 45:00
  Total7 7:28:49 45.62 73.43 799
  [1-5]7 7:28:34

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MoTuWeThFrSaSu

Sunday Jul 24, 2016 #

Note
(rest day)

Saturday Jul 23, 2016 #

10 AM

Orienteering 52:16 intensity: (19:25 @1) + (8:33 @2) + (22:06 @3) + (2:12 @4) 8.61 km (6:04 / km) +184m 5:29 / km
ahr:147 max:180 shoes: X Talon 190 (June 15)

Cruising round a tvoc sprint in Oxford & trying to be disciplined with my navigation - good little area.

Friday Jul 22, 2016 #

11 AM

Running 51:04 intensity: (4 @0) + (30:37 @1) + (19:15 @2) + (1:08 @3) 8.13 km (6:17 / km) +169m 5:41 / km
ahr:133 max:157 shoes: x talon 212

Recovery run & cakes with Ruth :)
5 PM

Running 1:09:47 intensity: (40:21 @1) + (20:41 @2) + (8:45 @3) 11.17 km (6:15 / km) +153m 5:51 / km
ahr:131 max:175 shoes: Asics Gel Kayano 20 (White)

w/u, T8, 3 x 4 x 30" hills [30" jog down, 4'], w/d
Trying to run up the hill with good form & some power, weirdly enjoyed it, maybe it's just the nice weather?!

Thursday Jul 21, 2016 #

5 PM

Running 42:15 [2] 7.51 km (5:38 / km) +61m 5:24 / km
shoes: Asics Gel Kayano 21 (Green)

New route from the gym down the Pang, super nice

Spin 45:00 [2]

Wednesday Jul 20, 2016 #

6 PM

Running 33:56 intensity: (11 @0) + (24:20 @1) + (3:13 @2) + (6:12 @3) 6.11 km (5:33 / km)
ahr:133 max:168 shoes: Asics Gel Kayano 21 (Green)

w/u, tempo 2k, drills

Running 34:25 intensity: (3:00 @1) + (1:39 @2) + (27:35 @3) + (2:11 @4) 8.03 km (4:17 / km) +1m 4:17 / km
ahr:163 max:180 shoes: Asics Gel Kayano 21 (Green)

3 x 4 x (300m [100], 100m [100]) [2']
The last set was very tough, legs were burning, but nice to get it done & feeling pretty good.

Running warm up/down 11:00 intensity: (8:24 @1) + (2:36 @2) 1.93 km (5:41 / km) +3m 5:38 / km
ahr:129 max:143 shoes: Asics Gel Kayano 21 (Green)

Tuesday Jul 19, 2016 #

6 PM

Running warm up/down 25:14 intensity: (8:58 @1) + (14:48 @2) + (1:28 @3) 4.91 km (5:09 / km) +61m 4:51 / km
ahr:139 max:160 shoes: Asics Gel Kayano 21 (Green)

Running 12:24 intensity: (19 @2) + (3:59 @3) + (4:38 @4) + (3:28 @5) 3.38 km (3:40 / km) +30m 3:31 / km
ahr:177 max:184 shoes: Asics Gel Kayano 21 (Green)

Bounders relay - 1st :) :) Cannot believe we beat an all male Finch Coasters team! Girl Power

Running warm up/down 27:26 intensity: (8:39 @1) + (12:44 @2) + (6:03 @3) 4.2 km (6:32 / km) +57m 6:07 / km
ahr:142 max:170 shoes: Asics Gel Kayano 20 (White)

6 x 10 second hill sprints straight afterwards - sweaty
Then a bit of a shuffle w/d in 33 degree heat, waaaah hotter than France!

Monday Jul 18, 2016 #

5 PM

Running 44:02 [2] 9.43 km (4:40 / km) +80m 4:29 / km
shoes: Asics Gel Kayano 20 (White)

Checking out the new ikea chaos

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