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Training Log Archive: PM

In the 7 days ending Nov 28:

activity # timemileskm+m
  Running5 2:35:28 15.83(9:49) 25.48(6:06) 336
  Weights1 45:00
  Cross1 30:00
  Orienteering1 26:32 3.52(7:32) 5.66(4:41)10 /12c83%
  Total7 4:17:00 19.35 31.14 33610 /12c83%
  [1-5]7 3:53:29

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MoTuWeThFrSaSu

Sunday Nov 28 #

7 AM

Running 1:00:15 intensity: (9:40 @0) + (19:02 @1) + (19:52 @2) + (11:41 @3) 9.54 km (6:19 / km) +236m 5:37 / km
ahr:123 max:147 shoes: ions-8 x talons

Snowy early run around Arthur's Seat - not sure when I'll be back again...

Saturday Nov 27 #

7 AM

Running 30:38 intensity: (6:23 @0) + (24:15 @1) 5.46 km (5:37 / km) +100m 5:08 / km
ahr:113 max:122 shoes: Adidas Boston

Easy one ahead of the Talent camp in Edinburgh

Thursday Nov 25 #

4 PM

Cross 30:00 [1]

Leg turnover on the bike in the gym
6 PM

Running warm up/down 6:16 intensity: (25 @0) + (2:06 @1) + (3:14 @2) + (31 @3) 0.99 km (6:20 / km)
ahr:122 max:144 shoes: ions-8 x talons

Wednesday Nov 24 #

12 PM

Running warm up/down 16:16 intensity: (3:35 @0) + (7:22 @1) + (3:55 @2) + (1:24 @3) 2.19 km (7:26 / km)
ahr:117 max:143 shoes: Adidas Boston

Orienteering 26:32 intensity: (44 @0) + (7 @1) + (20 @2) + (2:13 @3) + (23:02 @4) + (6 @5) ** 5.66 km (4:41 / km)
ahr:151 max:162 spiked:10/12c shoes: Adidas Boston

LOG MapRun at Sleaford, pushing hard. Couple of errors, with poor concentration on both, but otherwise moving well.

Running warm up/down 6:33 intensity: (2:46 @1) + (3:47 @2) 1.1 km (5:58 / km)
ahr:109 max:134 shoes: Adidas Boston

Tuesday Nov 23 #

5 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.

Monday Nov 22 #

3 PM

Running 35:30 intensity: (2:44 @0) + (30:50 @1) + (1:56 @2) 6.2 km (5:43 / km)
ahr:115 max:133 shoes: Adidas Boston

Recovery run around the usual local loop

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