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Training Log Archive: Rich

In the 7 days ending Nov 27, 2016:

activity # timemileskm+m
  Running9 7:36:13 57.14(7:59) 91.95(4:58) 698
  Orienteering1 1:09:34 8.35(8:20) 13.44(5:11) 132
  Strength and Conditioning1 23:39 1.1(21:35) 1.76(13:24)
  Running Drills1 8:05 0.33(24:19) 0.54(15:07) 3
  Total10 9:17:31 66.91(8:20) 107.69(5:11) 833
  [1-5]10 8:19:43
averages - weight:66.5kg

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MoTuWeThFrSaSu

Sunday Nov 27, 2016 #

11 AM

Running warm up/down 17:38 intensity: (4:03 @0) + (7:17 @1) + (5:51 @2) + (27 @3) 2.27 km (7:46 / km) +70m 6:44 / km
ahr:114 max:147 shoes: VJ Bold

Orienteering race 1:09:34 intensity: (10 @0) + (13 @1) + (4:07 @2) + (25:42 @3) + (39:22 @4) 13.44 km (5:11 / km) +132m 4:56 / km
ahr:153 max:168 shoes: VJ Bold

EM Champs at Wakeley

Fairly uninspiring area (used to be better than this), mapping and planning.

http://www.leioc.routegadget.co.uk/rg2/index.php#1...

First half was fine but made many errors in the second half, partly my own fault but others due to poor mapping, controls hidden (grippled on tree trunks), and one control in the wrong place.

Running warm up/down 36:32 intensity: (24:26 @0) + (10:44 @1) + (1:22 @2) 2.22 km (16:25 / km) +29m 15:25 / km
ahr:88 max:129 shoes: VJ Bold

Saturday Nov 26, 2016 #

3 PM

Running long 1:39:22 intensity: (1:00 @0) + (12:46 @1) + (1:09:33 @2) + (9:04 @3) + (6:54 @4) + (5 @5) 22.2 km (4:29 / km) +163m 4:19 / km
ahr:134 max:170 shoes: Asics Gel - Fuji Racer 3

Cold but beautiful evening. Ran the trails until it got too dark to see and then a road run home.

Friday Nov 25, 2016 #

7 AM

Running 21:18 intensity: (42 @0) + (1:15 @1) + (12:53 @2) + (6:28 @3) 4.58 km (4:39 / km) +50m 4:25 / km
ahr:134 max:145 shoes: Skechers Go Run 4

5 PM

Running 24:50 intensity: (16 @0) + (5:59 @1) + (16:05 @2) + (2:30 @3) 4.82 km (5:09 / km) +169m 4:23 / km
ahr:130 max:148 shoes: Skechers Go Run 4

Thursday Nov 24, 2016 #

7 AM

Running 1:07:56 intensity: (4:42 @0) + (3:59 @1) + (19:54 @2) + (15:00 @3) + (9:12 @4) + (15:09 @5) 14.92 km (4:33 / km) +58m 4:28 / km
ahr:146 max:198 shoes: Skechers Go Run 4

ITW, but forgot my wallet and only realised once I'd hoped on the train. This meant lots of extra running time to get home to fetch it.

Wednesday Nov 23, 2016 #

6 AM

Strength and Conditioning 23:39 intensity: (4:02 @0) + (8:34 @1) + (2:25 @2) + (5:57 @3) + (2:41 @4) 1.76 km (13:24 / km)
ahr:125 max:163

12 PM

Running 44:47 intensity: (20 @0) + (35 @1) + (15:29 @2) + (25:15 @3) + (1:49 @4) + (1:19 @5) 11.03 km (4:03 / km) +8m 4:03 / km
ahr:142 max:175 weight:66.5kg shoes: Skechers Go Run 4

Lunch run along the waterways. Damp.

Tuesday Nov 22, 2016 #

7 AM

Running 29:16 intensity: (8:28 @0) + (37 @1) + (11:46 @2) + (1:54 @3) + (1:46 @4) + (4:45 @5) 6.01 km (4:52 / km) +12m 4:49 / km
ahr:160 max:196 shoes: Asics Gel - Fuji Racer 3

6 PM

Running warm up/down 17:11 intensity: (1:59 @0) + (45 @1) + (4:44 @2) + (3:53 @3) + (5:26 @4) + (24 @5) 3.77 km (4:33 / km) +34m 4:22 / km
ahr:141 max:174 shoes: Adidas Adizero Takumi Sen 2

Running Drills warm up/down 8:05 intensity: (5:21 @0) + (2:44 @1) 0.54 km (15:07 / km) +3m 14:42 / km
ahr:95 max:115 shoes: Adidas Adizero Takumi Sen 2

Running intervals 33:16 intensity: (1:35 @0) + (2:43 @1) + (2:52 @2) + (4:49 @3) + (16:40 @4) + (4:37 @5) 7.58 km (4:23 / km) +2m 4:23 / km
ahr:156 max:191 shoes: Adidas Adizero Takumi Sen 2

12 x 600m (60s) in ~1:48/49

Running warm up/down 18:02 intensity: (44 @0) + (2:29 @1) + (5:56 @2) + (2:41 @3) + (1:29 @4) + (4:43 @5) 3.86 km (4:41 / km)
ahr:145 max:180 shoes: Adidas Adizero Takumi Sen 2

Monday Nov 21, 2016 #

6 PM

Running 46:05 [2] 8.69 km (5:18 / km) +103m 5:00 / km
shoes: Asics Gel - Fuji Racer 3

Slow plod along the Grand Union Canal around Wippendell Woods and Cassiobury Park.

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