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Training Log Archive: CharlWard

In the 7 days ending Nov 14:

activity # timemileskm+m
  Running9 6:26:19 49.7(7:46) 79.99(4:50) 1242
  Strength and Conditioning2 1:40:00
  Orienteering1 30:55 3.99(7:44) 6.43(4:49) 116
  Total11 8:37:14 53.69 86.41 1358

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MoTuWeThFrSaSu

Sunday Nov 14 #

9 AM

Running 1:32:37 [2] 18.28 km (5:04 / km) +447m 4:31 / km
shoes: Mizuno Wave Ultima Purple

Getting lost in Shining Cliff. Some parts very nice. Some parts less so!

Saturday Nov 13 #

12 PM

Running 15:08 [2] 3.09 km (4:54 / km) +62m 4:27 / km
shoes: Wave Rider 23

WU

Orienteering 30:55 [3] 6.43 km (4:49 / km) +116m 4:25 / km
shoes: Wave Rider 23

Legs and brain not totally engaged today (:

Running 18:35 [2] 3.9 km (4:46 / km) +75m 4:21 / km
shoes: Wave Rider 23

Endcliffe Park nostalgia.

Friday Nov 12 #

5 PM

Running 31:48 [2] 6.83 km (4:39 / km) +32m 4:33 / km
shoes: Nike Pegasus 37

Easy inc 5 strides

6 PM

Strength and Conditioning 50:00 [1]

Gym

7 PM

Running 8:19 [2] 1.57 km (5:19 / km) +52m 4:33 / km
shoes: Nike Pegasus 37

WD

Thursday Nov 11 #

12 PM

Running 56:30 intensity: (26:30 @2) + (30:00 @4) 13.41 km (4:13 / km) +147m 4:00 / km
shoes: Nike Tempo 2

6 x 5min with final 1min pick-up (1min rec)

Intended on tempo pace 4m/k with 3:45m/k pick-up, but gradually got a bit quicker. Good session.

Wednesday Nov 10 #

12 PM

Running 56:39 [2] 11.17 km (5:04 / km) +281m 4:30 / km
shoes: Wave Rider 23

Golf Course - Milford.
First Belper Nuthatch.

Tuesday Nov 9 #

6 PM

Running 14:30 [2] 3.09 km (4:41 / km)
shoes: Wave Rider 23

WU

Running 23:54 [4] 5.03 km (4:45 / km)
shoes: Nike Tempo 2

Derby AC track session.

1k (90), 400 (4min)
800 (90), 400 (4min)
600 (90), 400

3:19, 71, 2:34, 72, 1:54, 71

Quite short for me but supposed to be quick. Surprised myself with the paces actually.

Running 16:36 [2] 3.29 km (5:03 / km) +2m 5:02 / km
shoes: Wave Rider 23

WD

Monday Nov 8 #

5 PM

Running 43:25 [2] 8.8 km (4:56 / km) +91m 4:41 / km
shoes: Mizuno Wave Ultima Purple

Road loop inc 6 hill strides

6 PM

Strength and Conditioning 50:00 [1]

Gym

7 PM

Running 8:18 [2] 1.51 km (5:29 / km) +53m 4:40 / km
shoes: Mizuno Wave Ultima Purple

Back up the hill

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