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 46:41 4.7 (9:56) 7.57 (6:10) 68
Weights 1 45:00
Total 5 3:55:00 18.47 29.72 278
[1-5] 5 2:53:39
5 PM
Orienteering 14:54 intensity: (49 @0) + (3:15 @1) + (4:13 @2) + (6:10 @3) + (27 @4) 1.86 km (8:01 / km) +13m 7:45 / km ahr:129 max:149
Orienteering 31:47 intensity: (40 @0) + (48 @1) + (2:47 @2) + (4:36 @3) + (22:56 @4) 5.71 km (5:34 / km) +55m 5:19 / km ahr:147 max:160
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
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