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Training Log Archive: CharlWard

In the 1 days ending Apr 21, 2018:

activity # timemileskm+m
  Running3 1:04:38 7.65(8:27) 12.31(5:15) 57
  Orienteering3 48:03 7.07(6:48) 11.38(4:13) 40
  Total3 1:52:41 14.72(7:39) 23.69(4:45) 97
averages - sleep:7

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Sa

Saturday Apr 21, 2018 #

Note
slept:7.0

An intense day. V tired.

9 AM

Running 13:40 intensity: (8:41 @1) + (4:12 @2) + (47 @3) 2.67 km (5:08 / km) +24m 4:54 / km
ahr:125 max:150

WU

Orienteering 14:25 intensity: (7 @1) + (5 @2) + (51 @3) + (7:05 @4) + (6:17 @5) 3.34 km (4:19 / km) +15m 4:13 / km
ahr:162 max:168

York uni junior test race.

Not bad. Not great.

Running 10:43 intensity: (9:30 @1) + (1:13 @2) 1.86 km (5:45 / km) +6m 5:40 / km
ahr:123 max:132

WD

12 PM

Running 11:11 intensity: (9:10 @1) + (2:01 @2) 2.08 km (5:22 / km) +21m 5:06 / km
ahr:122 max:137

WU

Orienteering 10:52 intensity: (18 @1) + (4 @2) + (3:33 @3) + (4:30 @4) + (2:27 @5) 2.62 km (4:08 / km) +4m 4:07 / km
ahr:159 max:167

Quarter final, runners choice mass start.

Running 9:07 intensity: (2:00 @1) + (7:07 @2) 1.73 km (5:16 / km)
ahr:130 max:138

WD

4 PM

Running 11:36 intensity: (8:03 @1) + (3:33 @2) 2.41 km (4:49 / km) +6m 4:45 / km
ahr:125 max:140

WU. Feeling the tired legs.

Orienteering 11:14 intensity: (18 @1) + (9 @2) + (8:58 @3) + (1:48 @4) + (1 @5) 2.68 km (4:11 / km) +11m 4:06 / km
ahr:155 max:165

Semi final, runners choice mass start.

Massively messed up by a unmapped gate so chasing the whole way. Annoying as it takes the fun out.

Orienteering 11:32 intensity: (16 @1) + (7 @2) + (3:07 @3) + (6:25 @4) + (1:37 @5) 2.73 km (4:14 / km) +10m 4:09 / km
ahr:160 max:167

Final, no forking mass start.

Better, but no legs at the end to stay with Alice.

Running 8:21 intensity: (1:42 @1) + (6:39 @2) 1.56 km (5:21 / km)
ahr:132 max:140

WD

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