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Training Log Archive: Rich

In the 7 days ending Dec 18, 2016:

activity # timemileskm+m
  Running7 4:30:50 30.39(8:55) 48.9(5:32) 555
  Orienteering1 29:26 4.4(6:41) 7.08(4:09) 54
  Total7 5:00:16 34.79(8:38) 55.98(5:22) 609
  [1-5]7 4:17:02

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Sunday Dec 18, 2016 #

11 AM

Running warm up/down 9:14 intensity: (2:46 @0) + (2:36 @1) + (2:46 @2) + (1:06 @3) 1.56 km (5:56 / km) +2m 5:54 / km
ahr:114 max:148 shoes: Inov8 X Talon 212 (5)

Orienteering race 29:26 intensity: (24 @0) + (18 @1) + (10 @2) + (16 @3) + (25:46 @4) + (2:32 @5) 7.08 km (4:09 / km) +54m 4:00 / km
ahr:162 max:172 shoes: Inov8 X Talon 212 (5)

Walesby

Club champs handicapped start/course. First to cross the line was club champion. Ran as M35 despite Andy believing that it would give me an easy win, that turned out not to be the case. Really enjoyed the chase and was overtaking people regularly. Towards the end passed Janet E and Michael N and thought that may be enough. It wasn't, Simon E (M60) had finished over two mins before me, not a chance he could have been caught. I would have had to have averaged 3:48min/km, 3:31 had I run as an M21. Fair play to Simon.

http://www.noc-uk.org/gadget/rg2/index.php#173&cou...

Running warm up/down 12:00 [1] 2.2 km (5:27 / km) +20m 5:13 / km
shoes: Inov8 X Talon 212 (5)

Saturday Dec 17, 2016 #

10 AM

Running 1:42:32 intensity: (2:23 @0) + (4:32 @1) + (26:14 @2) + (45:52 @3) + (12:30 @4) + (11:01 @5) 19.57 km (5:14 / km) +270m 4:54 / km
ahr:147 max:189 shoes: Asics Gel - Fuji Racer 3

Friday Dec 16, 2016 #

7 AM

Running 23:16 intensity: (57 @0) + (1:00 @1) + (6:59 @2) + (14:20 @3) 5.03 km (4:37 / km) +42m 4:26 / km
ahr:139 max:154 shoes: Skechers Go Run 4

Thursday Dec 15, 2016 #

7 AM

Running 22:39 intensity: (41 @0) + (41 @1) + (2:32 @2) + (17:36 @3) + (1:09 @4) 4.84 km (4:41 / km) +38m 4:30 / km
ahr:143 max:156 shoes: Skechers Go Run 4

5 PM

Running 49:38 intensity: (25:18 @0) + (3:08 @1) + (18:35 @2) + (2:19 @3) + (18 @4) 5.0 km (9:55 / km) +167m 8:30 / km
ahr:105 max:167 shoes: Skechers Go Run 4

Tuesday Dec 13, 2016 #

12 PM

Running 25:15 intensity: (9:59 @0) + (56 @1) + (41 @2) + (41 @3) + (1:09 @4) + (11:49 @5) 5.52 km (4:34 / km) +5m 4:33 / km
ahr:176 max:197 shoes: Skechers Go Run 4

Monday Dec 12, 2016 #

5 PM

Running 26:16 intensity: (46 @0) + (22:29 @1) + (3:01 @2) 5.18 km (5:05 / km) +11m 5:01 / km
ahr:118 max:133 shoes: Skechers Go Run 4

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