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Training Log Archive: MCrone

In the 7 days ending Jan 7, 2017:

activity	#	time	miles		km		+m	load
Running	5	3:31:18	27.16	(7:47)	43.71	(4:50)	287	633.9
Orienteering	1	38:40	6.01	(6:26)	9.68	(4:00)	5	116.0
Total	5	4:09:58	33.17	(7:32)	53.39	(4:41)	292	749.9

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Saturday Jan 7, 2017 #

1 PM

Running race (Middlesex Cross Country C) 42:06 [3] 11.59 km (3:38 / km) +83m 3:30 / km
shoes: Inov8 Xtalon 212 0216

24th

C • 24th 2

Running 6:44 [3] 1.25 km (5:22 / km) +32m 4:46 / km
shoes: Inov8 Xtalon 212 0216

Friday Jan 6, 2017 #

8 PM

Running 23:46 [3] 5.62 km (4:14 / km) +53m 4:02 / km
shoes: Nike Pegasus 33 1216

Wednesday Jan 4, 2017 #

8 PM

Running 33:29 [3] 7.6 km (4:24 / km) +35m 4:18 / km
shoes: Nike Pegasus 33 1216

Tuesday Jan 3, 2017 #

6 PM

Running 3:30 [3] 0.74 km (4:44 / km) +17m 4:14 / km
shoes: Nike Pegasus 33 1216

Running 18:11 [3] 3.83 km (4:45 / km) +27m 4:35 / km
shoes: Nike Pegasus 33 1216

Running intervals 44:57 [3] 6.25 km (7:11 / km) +3m 7:10 / km
shoes: Nike Pegasus 33 1216

First time that I have run on an icy track. Very slippery around the bends and never really felt like I had any grip...

400s at around 70-72, rest was ~90 seconds. 4x, 3x, 3x, 3x (total 13) with a 100m walk between sets. Good session, felt quite strong.

Also had Simon for company running there and back because I now live closer to the river :).

Running 22:28 [3] 4.55 km (4:56 / km) +31m 4:46 / km
shoes: Nike Pegasus 33 1216

Monday Jan 2, 2017 #

Event: TVOC Level C Urban Event

11 AM

Running 3:12 [3] 0.61 km (5:13 / km) +5m 5:01 / km
shoes: Flite BW 0612

Orienteering race (Didcot Urban) 38:40 [3] 9.68 km (4:00 / km) +5m 3:59 / km
shoes: Flite BW 0612

Was initially assigned an earlier start time but I decided to wait a little bit longer until the ice had melted. I slipped many times just walking from the train station! Good race in the end, not really that much route choice at all so probably a runner's course. Winner, winner chicken dinner ;).

Running 2:03 [3] 0.35 km (5:48 / km)
shoes: Flite BW 0612

Running 10:52 [3] 1.3 km (8:20 / km) +2m 8:17 / km
shoes: Flite BW 0612

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