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Training Log Archive: PM

In the 7 days ending Nov 21:

activity # timemileskm+m
  Running4 2:56:02 17.08(10:18) 27.49(6:24) 564
  Weights1 45:00
  Orienteering1 32:23 3.18(10:11) 5.12(6:20)
  Cross1 30:30 0.3(1:43:20) 0.47(1:04:13) 1
  Total6 4:43:55 20.55 33.08 566
  [1-5]6 4:25:18

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MoTuWeThFrSaSu

Sunday Nov 21 #

10 AM

Running long 1:21:36 intensity: (43 @0) + (1:57 @1) + (19:59 @2) + (33:23 @3) + (23:42 @4) + (1:52 @5) 12.18 km (6:42 / km) +480m 5:36 / km
ahr:142 max:167 shoes: ions-8 x talons

Roll out around the ridge route in Castleton, pushing a touch harder today than normal

Friday Nov 19 #

2 PM

Running 38:12 intensity: (5:06 @0) + (24:01 @1) + (6:44 @2) + (1:50 @3) + (31 @4) 6.22 km (6:08 / km) +48m 5:55 / km
ahr:118 max:151 shoes: ions-8 x talons

Easy one around the valley loop from Castleton

Thursday Nov 18 #

6 PM

Running warm up/down 19:39 intensity: (8:56 @0) + (6:54 @1) + (3:35 @2) + (14 @3) 1.88 km (10:26 / km)
ahr:110 max:136 shoes: ions-8 x talons

Orienteering 32:23 intensity: (31 @0) + (6:02 @1) + (19:40 @2) + (6:10 @3) *** 5.12 km (6:20 / km)
ahr:129 max:144 shoes: ions-8 x talons

Combination training on West Common with LOG

Running warm up/down 2:09 intensity: (15 @0) + (1:30 @1) + (24 @2) 0.34 km (6:18 / km) +4m 5:59 / km
ahr:117 max:125 shoes: ions-8 x talons

Wednesday Nov 17 #

3 PM

Weights 45:00 [1]

Gym session working on 4 exercises (4 sets of 8-10 reps), with core exercises too, warm up and then warm down.

Tuesday Nov 16 #

3 PM

Running 34:26 intensity: (3:06 @0) + (9:37 @1) + (17:28 @2) + (4:15 @3) 6.85 km (5:01 / km) +33m 4:54 / km
ahr:125 max:140 shoes: Adidas Boston

Steady state run from Uni out to West Common

Monday Nov 15 #

11 AM

Cross 30:30 [1] 0.47 km (1:04:13 / km) +1m 1:03:25 / km
ahr:101 max:109

Easy loosener on the bike in the gym

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