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Training Log Archive: Leakie

In the 7 days ending Jun 13, 2021:

activity # timemileskm+m
  Running7 4:54:57 37.41(7:53) 60.21(4:54) 667
  Orienteering2 33:46 4.99(6:46) 8.04(4:12) 95
  Total7 5:28:43 42.41(7:45) 68.25(4:49) 762
  [1-5]7 5:27:43

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MoTuWeThFrSaSu

Sunday Jun 13, 2021 #

5 PM

Running 54:58 intensity: (13 @0) + (5:04 @1) + (33:58 @2) + (7:43 @3) + (6:41 @4) + (1:19 @5) 12.54 km (4:23 / km) +89m 4:14 / km
ahr:146 max:188

8 x 2min (30s) - went in the heat since it’s like 30 degrees in Czech this week. Sweaty.

Saturday Jun 12, 2021 #

4 PM

Running 39:11 intensity: (4 @0) + (47 @1) + (38:20 @2) 7.64 km (5:08 / km) +103m 4:48 / km
ahr:144 max:153 shoes: Asics Gel Kayano

Trails in Gledhow Valley woods

Friday Jun 11, 2021 #

Note
(rest day)

Long overdue sports massage. Ridiculously tight piriformis :'-(

Thursday Jun 10, 2021 #

6 PM

Running 39:13 intensity: (1 @0) + (6:26 @1) + (32:46 @2) 7.39 km (5:18 / km) +90m 5:00 / km
ahr:129 max:140

10 x 25s hill reps plus some shorter steep efforts in the park after

Wednesday Jun 9, 2021 #

10 AM

Running warm up/down 18:25 intensity: (13:58 @1) + (4:27 @2) 3.87 km (4:46 / km) +14m 4:41 / km
ahr:121 max:140

Orienteering 14:48 intensity: (27 @1) + (44 @2) + (8:15 @3) + (4:39 @4) + (43 @5) 3.44 km (4:18 / km) +46m 4:02 / km
ahr:165 max:188

Test running my Little London sprint event to make sure it wasn't too long - but perfect length! Also a bit of quali simulation.

Running warm up/down 19:55 intensity: (16 @1) + (18:39 @2) + (1:00 @3) 3.81 km (5:14 / km) +78m 4:44 / km
ahr:145 max:156

Dying up the hill, far too hot
6 PM

Running warm up/down 15:18 intensity: (16 @0) + (13:50 @1) + (1:12 @2) 3.16 km (4:51 / km)
ahr:117 max:135

Orienteering 18:58 intensity: (22 @0) + (1:13 @1) + (12 @2) + (4:52 @3) + (11:38 @4) + (41 @5) 4.6 km (4:08 / km) +49m 3:55 / km
ahr:167 max:188

Potternewton Park sprint - hard work in the heat. Long, hilly & loads of controls, probably exactly what I needed.

Running warm up/down 6:16 intensity: (4 @0) + (22 @1) + (5:49 @2) + (1 @3) 1.16 km (5:25 / km) +21m 4:58 / km
ahr:133 max:155

Tuesday Jun 8, 2021 #

6 PM

Running 53:41 intensity: (5:16 @1) + (48:09 @2) + (14 @3) + (2 @4) 10.97 km (4:54 / km) +120m 4:39 / km
ahr:135 shoes: Asics Gel Kayano

Shadwell & Roundhay, pretty buttercup fields. Hoping work will ease off after tomorrow & I can get to some proper sessions & yoga

Monday Jun 7, 2021 #

6 PM

Running 48:00 intensity: (34 @1) + (18:29 @2) + (28:57 @3) 9.68 km (4:58 / km) +152m 4:36 / km
ahr:155 max:162 shoes: Asics Gel Kayano

Nice & easy in the evening sun :)

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