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Training Log Archive: A damp otter

In the 7 days ending Feb 26, 2017:

activity # timemileskm+m
  Running6 4:04:50 32.56(7:31) 52.4(4:40) 495
  Warm up/ Warm down3 1:07:30 8.82(7:39) 14.2(4:45)
  Orienteering2 51:45 7.52(6:53) 12.1(4:17)
  Total11 6:04:05 48.9(7:27) 78.7(4:38) 495

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MoTuWeThFrSaSu

Sunday Feb 26, 2017 #

Running (Easy Porter) 36:04 [3] 7.7 km (4:41 / km)
shoes: Asics Noosa tri-3

Easy run.

Saturday Feb 25, 2017 #

12 PM

Orienteering (Sprint training Botanical) 24:23 [2] 5.3 km (4:36 / km)
shoes: Asics Piranha

Sprint training round the Botanical gardens.
6 PM

Warm up/ Warm down warm up/down (Warm up/down) 18:30 [2] 4.0 km (4:38 / km)
shoes: Asics Piranha

Warm up/down.

Friday Feb 24, 2017 #

4 PM

Running (Easy run.) 47:38 [2] 10.2 km (4:40 / km)
shoes: Asics Noosa tri-3

Easy run up porter.

Thursday Feb 23, 2017 #

2 PM

Warm up/ Warm down (Warm up/down jog.) 21:00 [2] 4.5 km (4:40 / km)
shoes: Asics Piranha

Warm up/down.
4 PM

Running tempo (3k tempo) 8:28 [5] 2.4 km (3:32 / km)
shoes: Asics Piranha

3k tempo.
5 PM

Orienteering intervals (Sprintervals Centre ) 27:22 [4] 6.8 km (4:01 / km)
shoes: Asics Piranha

Sprintervals round the city centre and Parkwood.

Wednesday Feb 22, 2017 #

2 PM

Running (Long run Rivelin.) 1:22:40 [2] 15.4 km (5:22 / km) +495m 4:37 / km
shoes: Asics Noosa tri-3

Long easy run in Rivelin with Matt.

Tuesday Feb 21, 2017 #

Warm up/ Warm down warm up/down (Warm up+ down) 28:00 [2] 5.7 km (4:55 / km)
shoes: Asics Piranha

Warm up/ down.
7 PM

Running intervals (3k, 3x 600,400, 1x 400) 24:43 [5] 7.7 km (3:13 / km)
shoes: Asics Piranha

3k tempo, 3x 600,400, 1x400 at the track.

Monday Feb 20, 2017 #

2 PM

Running (Easy run) 45:17 [2] 9.0 km (5:02 / km)
shoes: Asics Noosa tri-3

Easy run up to Forge dam and back.

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