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Training Log Archive: WillRigg

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  running8 4:22:45 28.95(9:05) 46.59(5:38) 653
  orienteering3 2:48:31 20.28(8:18) 32.65(5:10) 319
  stength & conditioning2 2:10:00
  cross training1 50:00
  Running Drills1 20:00 1.24(16:06) 2.0(10:00)
  Total12 10:31:16 50.48 81.24 972
  [1-5]12 10:23:18

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Sunday Oct 23, 2016 #

9 AM

running 8:20 [2] 1.1 km (7:33 / km) +2m 7:29 / km

orienteering 52:50 [4] 9.21 km (5:44 / km) +87m 5:29 / km

Much the same as yesterday.

Saturday Oct 22, 2016 #

10 AM

running 14:58 [2] 2.22 km (6:45 / km) +18m 6:29 / km

orienteering 1:26:00 [4] 15.55 km (5:32 / km) +157m 5:16 / km

Not very good at this orienteering thing at the moment :/
1 PM

running 6:58 [2] 1.06 km (6:33 / km)

Friday Oct 21, 2016 #

5 PM

running 50:00 [2] 9.45 km (5:18 / km) +137m 4:56 / km

Thursday Oct 20, 2016 #

stength & conditioning 1:10:00 [1]

This mornings session but at 3:45pm with a certain triumphant and winning at life Alexander Chepelin #Prep4Chep

Wednesday Oct 19, 2016 #

2 PM

running 1:10:00 [2] 13.17 km (5:19 / km) +316m 4:45 / km

EUOC Long run

Shortened because of SHI's and in general legs feeling awful from go a bit hard in the gym.

Tuesday Oct 18, 2016 #

6 AM

running 32:52 intensity: (3:41 @0) + (8:52 @1) + (15:20 @2) + (4:39 @3) + (20 @4) 4.24 km (7:46 / km) +23m 7:33 / km
ahr:137 max:180

Run there and back plus some drills
7 AM

Running Drills 20:00 [1] 2.0 km (10:00 / km)

Alisters Drills.
6 PM

running 13:55 intensity: (1:05 @0) + (1:27 @1) + (11:23 @2) 2.86 km (4:52 / km) +12m 4:46 / km
ahr:136 max:150

orienteering 29:41 intensity: (2:18 @0) + (8 @1) + (15 @2) + (14:13 @3) + (12:47 @4) 7.88 km (3:46 / km) +75m 3:36 / km
ahr:174 max:183

2,3,4,5,4,3,2 [1min rolling]

Legs well and truly bummed by this mornings session so not much of a bouncy feeling but a big bunch out tonight so easy just to sit in the pack and get it done. Really cool to have so many lads at these now! Recoveries being 1 min made it a lot better and was pretty happy how the session went.

running 19:49 intensity: (24 @0) + (7:10 @1) + (12:10 @2) + (5 @3) 2.89 km (6:52 / km) +71m 6:07 / km
ahr:133 max:153

Monday Oct 17, 2016 #

7 AM

cross training 50:00 [2]

Uni and back.
Woke up at 7:30 after sleeping through my alarm, so had to fucking tan it to get to uni! Ended up like 15 mins late and just as I was arriving at Oriam I fell off my bike at about 2mph on the gravel path much to some onlookers joy. Spent the rest of the S&C session with a sore hip/arse.
8 AM

stength & conditioning 1:00:00 [1]

HW Scholar S&C

Good session.
7 PM

running 45:53 intensity: (30 @0) + (1:08 @1) + (38:17 @2) + (5:58 @3) 9.61 km (4:46 / km) +74m 4:36 / km
ahr:143 max:169

Easy around the meadows.

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