Training Log: PM
In the last 7 days:
activity # time miles km +m
Running 3 2:23:19 13.77 (10:25) 22.15 (6:28) 211
Orienteering 1 52:04 4.75 (10:57) 7.65 (6:48) 111
Weights 1 45:00
Total 5 4:00:23 18.52 29.81 321
[1-5] 5 2:55:51
6 PM
Running 29:41 intensity: (29:32 @0) + (9 @3) 4.17 km (7:07 / km) ahr:99 max:108
10 AM
Running long 1:18:27 intensity: (34 @0) + (30:27 @1) + (37:06 @2) + (10:20 @3) 13.13 km (5:58 / km) +207m 5:32 / km ahr:123 max:139 shoes: La Sportiva Mutant (2)
Nice easy long one out in the Wolds.
12 PM
Weights 45:00 [1 ]
Gym session, working on 6 upper and lower body exercises (focus on 3 sets of 8-10 power based reps), with core exercises too, warm up and then warm down
5 PM
Running 35:11 intensity: (29:46 @0) + (4:18 @1) + (9 @2) + (58 @3) 4.85 km (7:15 / km) +3m 7:14 / km ahr:101 max:123 shoes: Mizuno Wave Rider
Nice easy leg loosener with Lisa to Scothern and back
6 PM
Orienteering warm up/down 10:59 intensity: (4:02 @0) + (1:44 @1) + (4:41 @2) + (32 @3) 1.15 km (9:33 / km) ahr:113 max:134 shoes: inov8 x-talons 212
Orienteering 41:05 intensity: (38 @0) + (1:01 @1) + (23 @2) + (21:52 @3) + (17:11 @4) **** 6.5 km (6:19 / km) +111m 5:49 / km ahr:145 max:160 shoes: inov8 x-talons 212
Ran Technical (Snooker-O) at LOG's South Common event, coming in second. Great fun and a real brain squeeze to get the balance right...
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