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Training Log Archive: CharlWard

In the 1 days ending Oct 24, 2016:

activity # timemileskm+m
  Running3 39:10 4.61(8:29) 7.42(5:17) 12
  Orienteering1 12:58 1.65(7:52) 2.65(4:54) 24
  Total3 52:08 6.26(8:20) 10.07(5:11) 36

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Mo

Monday Oct 24, 2016 #

Note

Beijing botanical gardens.

Not my forte but good to practise these types of sprints. Good fun!


11 AM

Running 15:48 [3] 3.0 km (5:16 / km) +6m 5:13 / km

Olympic park supersprint - awesome.

2 PM

Running warm up/down 15:39 intensity: (1:06 @1) + (12:52 @2) + (1:41 @3) 3.03 km (5:10 / km) +4m 5:08 / km
ahr:132 max:151

WU

Orienteering 12:58 intensity: (24 @1) + (5 @2) + (2:29 @3) + (8:46 @4) + (1:14 @5) 2.65 km (4:54 / km) +24m 4:41 / km
ahr:160 max:170

Botanical Gardens.

Quite foresty. Made lots of 5-10s mistakes which was too much for a good place. I think a good placing was possible/

Having difficulty breathing well with this cold.

3 PM

Running warm up/down 7:43 intensity: (53 @1) + (6:50 @2) 1.39 km (5:32 / km) +3m 5:29 / km
ahr:129 max:139

WD

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