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Training Log Archive: PM

In the 7 days ending Jul 21:

activity # timemileskm+m
  Cross6 2:53:28 29.59 47.62 203
  Weights2 1:25:00
  Running2 1:22:40 8.11(10:11) 13.06(6:20) 11
  Orienteering1 29:23 3.99(7:21) 6.43(4:34)19 /20c95%
  Total10 6:10:31 41.7 67.1 21419 /20c95%

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MoTuWeThFrSaSu

Saturday Jul 20 #

5 PM

Running 1:10:11 [2] 11.17 km (6:17 / km) +11m 6:15 / km
shoes: Adidas Adizero 4

Easy run out, firstly with Lisa, testing out the Achilles. Not too bad working at this pace, but still not quite right...

Friday Jul 19 #

1 PM

Weights 50:00 [2]

Warm up, then 8 exercises (3 sets of 8-15 reps), interspersed with core work, then warm down.

Thursday Jul 18 #

9 AM

Cross 35:19 [3] 11.87 km (2:59 / km) +56m 2:54 / km

6 PM

Cross 5:48 [3] 1.57 km (3:42 / km) +14m 3:33 / km

9 PM

Cross 26:43 [3] 11.48 km (2:20 / km) +28m 2:18 / km

Wednesday Jul 17 #

5 PM

Running warm up/down 12:29 [2] 1.89 km (6:37 / km)
shoes: Adidas Adizero 4

Orienteering 29:23 [4] ** 6.43 km (4:34 / km)
spiked:19/20c shoes: Adidas Adizero 4

HALO's LUL event at Willows & Freshney - cracking urban area and held onto 2nd place, even though Achilles is still not good...

Tuesday Jul 16 #

9 AM

Cross 32:27 [2] 11.13 km (2:55 / km) +59m 2:50 / km

Cycle into work
10 AM

Weights 35:00 [2]

Warm up, then 8 exercises (3 sets of 8-15 reps), interspersed with core work, then warm down.
2 PM

Cross 33:11 [2] 11.58 km (2:52 / km) +47m 2:49 / km

Cycle home from work

Monday Jul 15 #

12 PM

Cross 40:00 [2]

15 minutes on cross-ski, 20 minutes on bike, with 1minute intervals, 5 minutes on the elliptical.

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