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Training Log Archive: Angus

In the 7 days ending Apr 18, 2015:

activity	#	time	miles		km		+m
Running	6	4:57:20	34.67	(8:35)	55.8	(5:20)	1243
Orienteering	2	53:08	5.61	(9:28)	9.03	(5:53)	146
Terrain Run	1	43:24	2.31	(18:45)	3.72	(11:39)	97
Cycling	1	24:25	5.84	(4:11)	9.4	(2:36)	79
Total	8	6:58:17	48.44	(8:38)	77.95	(5:22)	1565

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Saturday Apr 18, 2015 #

8 AM

Running warm up/down 22:24 [2] 4.01 km (5:35 / km) +24m 5:26 / km
shoes: inov8 Road 233

Running race (Shanganagh Parkrun 10k pa) 17:57 [4] 5.0 km (3:35 / km) +33m 3:29 / km
shoes: inov8 Road 233

Went with aim of going about 3:40 = 18:20.
1st k 3:40
2nd 3:40
3rd 3:46
4th 3.39
5th 3:10 0.9k
So garmin only measured 4.9k under recording again.

Was quite comfortable and annoyed fellow hill runner Ben as he led the pace for most of run. I was in chatting mood but he was pushing hard and wasn't up for a chat.

Hammered home with 400 to go, a comfortable first. 5k Wicklow race next Wed. Fast course so expect to beat PB of 17:40. About 17:15 I reckon.

Running warm up/down 3:35 [2] 0.73 km (4:54 / km) +2m 4:50 / km
shoes: inov8 Road 233

1 PM

Terrain Run 43:24 [2] 3.72 km (11:39 / km) +97m 10:19 / km
shoes: xtalon2014

5 PM

Running warm up/down 8:49 [2] 1.72 km (5:08 / km)
shoes: inov8 Road 233

Orienteering race 15:42 [4] 3.29 km (4:46 / km) +1m 4:46 / km
shoes: inov8 Road 233

nice to get some more Sprint O. Eye sight not good enough to compensate for the printing and saving stronger contact lens for Irish champs. So struggled with magnifier and map.
Need to work on my descriptions as understood 13 wrong and went to wrong side.

Running warm up/down 5:56 [2] 0.89 km (6:38 / km) +1m 6:36 / km
shoes: inov8 Road 233

Long - Splits

Friday Apr 17, 2015 #

3 PM

Cycling 24:25 [3] 9.4 km (2:36 / km) +79m 2:30 / km

Thursday Apr 16, 2015 #

7 PM

Running warm up/down 13:16 [2] 2.11 km (6:17 / km) +28m 5:53 / km
shoes: inov8 Road 233

Running intervals 28:49 [5] 6.03 km (4:47 / km) +23m 4:41 / km
shoes: inov8 Road 233

Did some 400s with the club. 400, 5k pace 400 jog rest x 8

The 400s were garmin 400s in trees, so I suspect (hope) they were a little long. Certainly a good session but unhappy that each of the first 6 was slower than the previous. managed the last 2 in similar to pace to the 3rd and 4th.

Running warm up/down 13:00 [2] 1.97 km (6:36 / km) +11m 6:25 / km
shoes: inov8 Road 233

Tuesday Apr 14, 2015 #

3 PM

Running 1:03:46 [2] 11.37 km (5:36 / km) +339m 4:53 / km
shoes: Mizuno Kien

Monday Apr 13, 2015 #

2 PM

Running 1:51:48 [4] 21.18 km (5:17 / km) +767m 4:28 / km
shoes: Mizuno Kazan 2014

Oh long run I have missed you...

No more whinging about leg :)

Sunday Apr 12, 2015 #

11 AM

Running warm up/down 8:00 [1] 0.79 km (10:08 / km) +15m 9:15 / km
shoes: OROC

Didn't work as I stopped too often to chat. ended up getting colder!

Orienteering race (Trooperstown) 37:26 [3] 5.74 km (6:32 / km) +145m 5:48 / km
(injured) shoes: OROC

Green, though a simple Light Green in reality, considered blue was unsure about leg so decided to enjoy comparing splits with Zoe, but she was not at the races at all today, so little point in comparing splits.

leg is improving. I'm keen to get a long run in, its been so long. Feb since I've done more than 15k

Green - Splits

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