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Training Log Archive: АТ

In the 7 days ending Mar 25, 2019:

activity # timemileskm+mload
  Running10 5:09:36 35.47(8:44) 57.08(5:25) 595116.1
  S & C2 1:45:0026.3
  Orienteering4 1:41:07 12.48(8:06) 20.09(5:02) 26682 /90c91%103.8
  Stretching/ Rolling6 1:30:00
  XT1 30:007.5
  Drills3 30:008.5
  Total18 11:05:43 47.95 77.17 86182 /90c91%262.1
  [1-5]12 9:35:43
averages - sleep:8

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TuWeThFrSaSuMo

Monday Mar 25, 2019 #

5 PM

Running 31:30 intensity: (13:01 @1) + (18:29 @2) 6.07 km (5:11 / km) +50m 4:59 / km
ahr:134 max:151 shoes: NB Zante V4

To and from gym with Dan. Legs tired, easy week incoming.

S & C (Gym) 1:00:00 [1]
shoes: Salomon S-Lab Sonic

Didn't do much coz amma quite tired fron the weekend.
9 PM

Stretching/ Rolling 15:00 [0]

Sunday Mar 24, 2019 #

Event: SROC Red Rose Classic
 
7 AM

Running (Shakeout) 10:35 intensity: (8:21 @1) + (2:14 @2) 2.0 km (5:18 / km) +22m 5:01 / km
ahr:130 max:143 shoes: NB Summit KOM

12 PM

Running warm up/down 10:00 intensity: (3:36 @1) + (6:24 @2) 1.48 km (6:45 / km) +106m 4:58 / km
ahr:136 max:154 shoes: VJ Bold 9

Drills 10:00 intensity: (8:44 @1) + (1:16 @2)
ahr:116 max:140 shoes: VJ Bold 9

Orienteering race 23:28 intensity: (1:42 @1) + (4:02 @2) + (1:10 @3) + (16:34 @4) ** 4.37 km (5:22 / km) +108m 4:47 / km
ahr:168 max:184 spiked:14/14c shoes: VJ Bold 9

SROC Red Rose - Hampsfell Middle - Results



A pretty good technical performance and was pushing as hard as I could all the way so happy to take the W. Course was not gonna lie, very easy, so just had to keep ontop of the nav and push hard, slowed down into #12 the only tricky control and spiked it, from there boshed it to the finish, all good.

*HR not working in the first km.

Running 34:38 intensity: (18:30 @1) + (14:11 @2) + (1:57 @3) 5.51 km (6:17 / km) +139m 5:35 / km
ahr:135 max:161 shoes: NB Summit KOM

Went back up the fell with Finlay and showed him how to run #12 (he would have won by doing this) ;)
8 PM

Running 23:35 intensity: (22:42 @1) + (53 @2) 4.35 km (5:25 / km) +12m 5:21 / km
ahr:130 max:140 shoes: NB Zante V4

Dropped the car off and jogged back home down the canal, very quiet and nice. Tiredy boi.
9 PM

Stretching/ Rolling 15:00 [0]

Saturday Mar 23, 2019 #

Event: Junior sprint selection race
 
8 AM

Running (Shakeout) 10:46 intensity: (8:44 @1) + (2:02 @2) 2.09 km (5:09 / km) +22m 4:54 / km
ahr:130 max:142 shoes: NB Summit KOM

3 PM

Running warm up/down 10:01 intensity: (4:01 @1) + (6:00 @2) 1.68 km (5:57 / km) +29m 5:29 / km
ahr:136 max:152 shoes: NB Summit KOM

Drills 10:00 intensity: (8:32 @1) + (1:00 @2) + (28 @3)
ahr:120 max:160 shoes: NB Summit KOM

Orienteering tempo 13:41 intensity: (10 @1) + (3 @2) + (32 @3) + (9:27 @4) + (3:29 @5) *** 3.4 km (4:02 / km) +13m 3:57 / km
ahr:179 max:190 spiked:12/14c shoes: Inov8 X-Talon 200 #2

Lancaster Sprint -



Okay technically, just no pace; classic. A few routechoice mistakes and some lil slips but hey ho good enough.

Running warm up/down 26:34 intensity: (17:59 @1) + (8:35 @2) 4.75 km (5:36 / km)
ahr:132 max:145 shoes: NB Summit KOM

9 PM

Stretching/ Rolling 15:00 [0]

Friday Mar 22, 2019 #

8 AM

Running 30:00 intensity: (12:01 @1) + (17:01 @2) + (58 @3) 6.02 km (4:59 / km) +24m 4:53 / km
ahr:136 max:161 slept:8.0 shoes: NB Zante V4

Easy 30' ont Meadows and Links. Feeling okay, did a few stride outs near the end.
1 PM

S & C (Gym) 45:00 [1]
shoes: Salomon S-Lab Sonic

No lifting and was mainly mobility stuff with a lil jumping. Legs feeling reasonable.
10 PM

Stretching/ Rolling 15:00 [0]

Thursday Mar 21, 2019 #

5 PM

Running 1:01:23 intensity: (32:53 @1) + (28:14 @2) + (16 @3) 11.8 km (5:12 / km) +127m 4:56 / km
ahr:136 max:155 shoes: NB Zante V4

Easy one with Dan. Bumped into Peds and Ewan at the start and then ran with them, all good fun, legs feeling ok but the easy run was defo needed for them.
9 PM

Stretching/ Rolling 15:00 [0]

Wednesday Mar 20, 2019 #

8 AM

XT (Swimming) 30:00 [1]
slept:8.0

A lovely little morning swim.
6 PM

Running warm up/down 10:00 intensity: (3:41 @1) + (6:18 @2) + (1 @3) 1.7 km (5:53 / km) +19m 5:34 / km
ahr:135 max:151 shoes: VJ Supra 2

Orienteering 35:28 intensity: (17 @1) + (2:24 @2) + (28:28 @3) + (4:19 @4) *** 5.32 km (6:40 / km) +134m 5:55 / km
ahr:164 max:181 spiked:16/17c shoes: VJ Supra 2

FVO NightO - South Achray.



Legs feeling very nice tonight to my surprise; springy and full of energy. Anyways made sure to keep it steady to not kill myself and focus on the nav. Was okay if a lil scrappy at the start, then ended up in a Felly and Thompas train mid way round and ran with them to the finish. Very good fun, very nice night.

Running warm up/down 15:09 intensity: (4:52 @1) + (10:17 @2) 2.67 km (5:41 / km) +24m 5:26 / km
ahr:136 max:144 shoes: NB Summit KOM

Tuesday Mar 19, 2019 #

4 PM

Running warm up/down 14:54 intensity: (7:24 @1) + (7:30 @2) 3.14 km (4:44 / km) +11m 4:40 / km
ahr:136 max:153 shoes: NB Summit KOM

Drills 10:00 intensity: (9:13 @1) + (47 @2)
ahr:107 max:152 shoes: NB Summit KOM

Orienteering 28:30 intensity: (2:49 @1) + (1:11 @2) + (4:22 @3) + (16:30 @4) + (3:38 @5) 7.0 km (4:04 / km) +12m 4:02 / km
ahr:170 max:193 spiked:40/45c shoes: Inov8 X-Talon 200 #2

4 * ~1.5km Sprintervals.

At Liberton with a good squad of boys. 1 mass start and the rest 30s start intervals. Pretty good but leggies once again a tad tired, still managed a good effort though so fairly happy. A few things to adjust tehnique wise but generally looking pretty G.

Running intervals 3:16 intensity: (8 @1) + (42 @2) + (1:51 @3) + (35 @4) 0.67 km (4:51 / km)
ahr:160 max:177 shoes: Inov8 X-Talon 200 #2

4 * Diagonals.

Running warm up/down 17:15 intensity: (3:34 @1) + (13:41 @2) 3.15 km (5:29 / km) +12m 5:23 / km
ahr:143 max:154 shoes: NB Summit KOM

9 PM

Stretching/ Rolling 15:00 [0]

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