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Training Log Archive: Bruce

In the 7 days ending Dec 28, 2019:

activity # timemileskm+m
  Running7 4:51:04 33.85(8:36) 54.48(5:21) 435
  Orienteering1 41:09 4.03(10:12) 6.49(6:20) 95
  Total8 5:32:13 37.89(8:46) 60.97(5:27) 530

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SuMoTuWeThFrSa

Saturday Dec 28, 2019 #

8 AM

Running 13:15 [3] 2.44 km (5:26 / km) +13m 5:17 / km

Running race 18:25 [5] 5.03 km (3:40 / km) +34m 3:33 / km

Jubilee Way parkrun
Age grade record for M45-49

This was a reasonably hilly parkrun, with inclines similar to Studley Park. The first and 4th kms were up hill.
I had the 18:36 age grade time in mind, but I had to run at full speed to beat this.

Running 12:44 [3] 0.91 km (14:01 / km)

Friday Dec 27, 2019 #

7 AM

Running hills 38:35 [3] 6.33 km (6:06 / km) +120m 5:34 / km

Thursday Dec 26, 2019 #

10 AM

Running 30:00 [3] 6.06 km (4:57 / km) +40m 4:48 / km

Wednesday Dec 25, 2019 #

8 AM

Running 7:06 [3] 1.15 km (6:10 / km)

Running race 17:40 [5] 5.0 km (3:32 / km)

Mawson Lakes parkrun
xmas event, as well as 100 parkruns for Dad. Mason, Torren and Sophie were kind enough to delay opening their xmas presents to come and run.

I managed to beat my M40 age grade record on this course, so now also have the M45 record.

Tuesday Dec 24, 2019 #

9 AM

Running 38:09 [3] 7.51 km (5:05 / km) +60m 4:53 / km

Monday Dec 23, 2019 #

7 AM

Running 23:01 [3] 4.33 km (5:19 / km)

Sunday Dec 22, 2019 #

8 AM

Orienteering 41:09 intensity: (14 @3) + (2:31 @4) + (38:24 @5) 6.49 km (6:20 / km) +95m 5:54 / km
ahr:172 max:190

9 AM

Running long 1:32:09 intensity: (1:28:42 @1) + (2:18 @2) + (45 @3) + (16 @4) + (8 @5) 15.73 km (5:52 / km) +169m 5:34 / km
ahr:89 max:162

First half with Sophie, Torren and Mason.
Then another 9km on my own.

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