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Training Log Archive: A damp otter

In the 7 days ending Mar 12, 2017:

activity # timemileskm+m
  Running7 3:57:05 34.48(6:53) 55.49(4:16) 21
  Orienteering2 1:26:21 10.4(8:18) 16.73(5:10) 270
  Warm up/ Warm down4 52:33 7.02(7:29) 11.3(4:39)
  Total9 6:15:59 51.9(7:15) 83.52(4:30) 291

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MoTuWeThFrSaSu

Sunday Mar 12, 2017 #

1 PM

Warm up/ Warm down warm up/down (Warm up jog ) 5:43 [2] 1.2 km (4:46 / km)
shoes: Asics Piranha

Warm up jog.

Running tempo (3k tempo) 10:30 [5] 3.02 km (3:29 / km)
shoes: Asics Piranha

3k tempo, round the Endcliffe road loop.
2 PM

Running (Easy run) 19:02 [2] 4.0 km (4:46 / km)
shoes: Asics Piranha

Easy run round Endcliffe park.

Saturday Mar 11, 2017 #

3 PM

Orienteering (Tankersley Training ) 1:03:20 [4] 10.73 km (5:54 / km) +230m 5:20 / km
shoes: Inov8 Oroc 280 (special occasi

Re- ran the Brown from the Compass Cup, mostly clean this time.

Warm up/ Warm down warm up/down (Warm up/down) 10:00 [2] 2.1 km (4:46 / km)
shoes: Inov8 Oroc 280 (special occasi

Warm up/down.

Friday Mar 10, 2017 #

3 PM

Running (Easy Porter) 44:20 [2] 9.3 km (4:46 / km)
shoes: Asics Noosa tri-3

Easy run up to Forge dam and back.

Thursday Mar 9, 2017 #

4 PM

Warm up/ Warm down warm up/down (Warm up/down) 14:50 [2] 3.1 km (4:47 / km)
shoes: Asics Piranha

Warm up/ down.
5 PM

Running tempo (3k tempo) 10:07 [5] 3.0 km (3:22 / km)
shoes: Asics Piranha

3k tempo round the track.

Orienteering intervals (Sprintervals Attercliffe) 23:01 [5] 6.0 km (3:50 / km) +40m 3:43 / km
shoes: Asics Piranha

Sprintervals round Attercliffe, by myself today as most people were busy.

Running (Run in between) 6:30 [2] 1.4 km (4:39 / km)
shoes: Asics Piranha

Run in between.

Wednesday Mar 8, 2017 #

2 PM

Running (Long run ) 1:17:21 [3] 17.7 km (4:22 / km) +21m 4:21 / km
shoes: Asics Noosa tri-3

Long run round the not so nice bits of Portsmouth, not that inspiring.

Tuesday Mar 7, 2017 #

12 PM

Running (Easy run) 41:55 [2] 9.3 km (4:30 / km)
shoes: Asics Noosa tri-3

Easy run round the streets of Portsmouth.

Monday Mar 6, 2017 #

2 PM

Warm up/ Warm down warm up/down (Warm up/down) 22:00 [2] 4.9 km (4:29 / km)
shoes: Asics Piranha

Warm up/down.

Running tempo (3k tempo) 10:11 [5] 3.02 km (3:22 / km)
shoes: Asics Piranha

Tempo round Southsea common.

Running intervals (8x 400(60)) 17:09 [5] 4.75 km (3:37 / km)
shoes: Asics Piranha

8x 400(60) on the seafront by Southsea common. Feeling alright, but a really strong wind one direction so reps were a bit random.

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