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Training Log Archive: CharlWard

In the 7 days ending Oct 20, 2019:

activity # timemileskm+m
  Running6 3:32:47 25.92(8:12) 41.72(5:06) 745
  Orienteering3 2:15:57 17.58(7:44) 28.3(4:48) 77
  Total7 5:48:44 43.51(8:01) 70.02(4:59) 821
averages - sleep:9 rhr:34

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MoTuWeThFrSaSu

Sunday Oct 20, 2019 #

Note
slept:9.0

10 AM

Running 1:37:12 intensity: (33:44 @1) + (34:49 @2) + (28:39 @3) 18.38 km (5:17 / km) +519m 4:38 / km
ahr:134 max:158 shoes: Mizuno Wave Inspire 15

Long run “at Tom pace”. Very nice.

C • Tom Pace... 3

Saturday Oct 19, 2019 #

Note
rhr:33 slept:8.0

11 AM

Running 10:34 [1] 2.12 km (4:59 / km) +29m 4:40 / km
ahr:85 max:95 shoes: Mizuno Waveknit R1

WU

Orienteering 38:26 intensity: (12:55 @1) + (14:46 @2) + (5:20 @3) + (5:14 @4) + (11 @5) 9.64 km (3:59 / km) +52m 3:53 / km
ahr:131 max:166 shoes: Mizuno Waveknit R1

Hessle Urban.

Good little area. Fun course. Tried to focus on sprint technique and push hard at the end.

Running 17:05 intensity: (9:52 @1) + (6:40 @2) + (33 @3) 3.5 km (4:53 / km) +20m 4:45 / km
ahr:124 max:146 shoes: Mizuno Waveknit R1

WD

Friday Oct 18, 2019 #

Note
rhr:36 slept:10.0

11 AM

Running 14:14 [1] 2.84 km (5:01 / km)
shoes: Mizuno Wave Inspire 15

V slow to the station.

3 PM

Running 33:18 [2] 6.55 km (5:05 / km) +131m 4:38 / km
shoes: Mizuno Wave Inspire 15

Station to massage.

Running 8:32 [1] 1.51 km (5:40 / km) +32m 5:07 / km
shoes: Mizuno Wave Inspire 15

Massage to car.

Thursday Oct 17, 2019 #

Note
rhr:33 slept:9.0 (rest day)

Another day to recover.

Wednesday Oct 16, 2019 #

Note
(rest day)

Jogged to station to get train. Ran to visa centre. Otherwise rest.

Tuesday Oct 15, 2019 #

Note

Great camp. Very worthwhile training. Glad to come home and rest before China now.

Note

Biggest win of the weekend; making my return train with 25seconds to spare. Extra sprint training through the airport.

9 AM

Orienteering 56:13 intensity: (36:37 @1) + (15:36 @2) + (4:00 @3) 10.21 km (5:30 / km)
ahr:125 shoes: Mizuno Wave Inspire 15

Odense. Long course, just running v easy but trying to keep routines. Bit tired and sloppy towards the end.

Monday Oct 14, 2019 #

9 AM

Running 20:01 [2] 4.57 km (4:23 / km)
shoes: Mizuno Wave Inspire 15

10 with Yannick and Oystein and 10 back solo.
Bit swifter than I would do on my own but still comfy pace (for 20mins at least!).
Beaut forest trails. Would even run in this forest.

3 PM

Orienteering 24:42 intensity: (22:47 @1) + (1:55 @2) 4.79 km (5:10 / km) +12m 5:06 / km
ahr:122 max:135 shoes: Mizuno Wave Inspire 15

Easy pace training. Nice.

Orienteering 16:36 intensity: (3:36 @1) + (1:21 @2) + (11:39 @3) 3.66 km (4:32 / km) +13m 4:27 / km
ahr:137 max:156 shoes: Mizuno Wave Inspire 15

Head to head with Alice. Nice comfy tempo.

Running 11:51 intensity: (10:16 @1) + (1:35 @2) 2.27 km (5:14 / km) +14m 5:04 / km
ahr:121 max:137 shoes: Mizuno Wave Inspire 15

WD

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