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Training Log Archive: TomPerry

In the 7 days ending Mar 11:

activity # timemileskm+m
  Running4 2:36:25 18.85(8:18) 30.33(5:09) 740
  Orienteering1 54:10 3.95(13:44) 6.35(8:32) 26215 /19c78%
  Cross Training2 40:00
  S&C2 40:00
  Stretching/Rolling3 35:00
  Total9 5:25:35 22.79 36.68 100215 /19c78%
  [1-5]6 4:50:35

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Monday Mar 11 #

4 PM

Running 41:30 [3] 8.34 km (4:59 / km) +110m 4:40 / km
ahr:146 max:164 shoes: Inov8 RoadTalon 240

Recovery

S&C (Core) 10:00 [4]

8 PM

Stretching/Rolling 10:00 [0]

Sunday Mar 10 #

11 AM

Running warm up/down 9:26 [1] 1.35 km (6:59 / km) +24m 6:25 / km
shoes: Inov8 Mudclaw 300

Orienteering race 54:10 [5] **** 6.35 km (8:32 / km) +262m 7:04 / km
spiked:15/19c shoes: Inov8 Mudclaw 300

Northern Champs-9th

Was clean through the first few but took it slow just to get used to the area. On #5 I took the path at the bottom, which was good except the way down was a bit overgrown. Clean through 6,7,8. Bit hesitant to 9 mabye lost 20-30seconds. Good to 10 and 11. Screwed up 12, went up and somehow didnt see the path and then ended up at the bottom of the crag that I thought was the one near the control. Then realised that I could see the moorland, came back saw the path and then got the control fine. Clean to 13 and 14. Slightly to the left on 15 (not helped by the fact that my compass had a bubble in it). Clean through the rest.
Overall pleased with my run, hopefully can build on it through the other selection races.

Running warm up/down 5:53 [2] 1.13 km (5:12 / km) +6m 5:04 / km
shoes: Inov8 Mudclaw 300

Saturday Mar 9 #

Note
(rest day)

Nice walk on Stanage feat. some bouldering

Friday Mar 8 #

5 PM

Cross Training (Indoor Cycling) 20:00 [1]
ahr:98 max:112 shoes: Inov8 RoadTalon 240

Loosening off the legs before the weekend

Thursday Mar 7 #

4 PM

Running 39:51 [3] 8.83 km (4:31 / km) +161m 4:08 / km
ahr:157 max:178 shoes: Inov8 RoadTalon 240

First part with bro was at easy pace, second part was on my own at tempo pace. Felt really good :)
5 PM

Stretching/Rolling 15:00 [0]

Wednesday Mar 6 #

4 PM

Cross Training (Indoor Cycling) 20:00 [2]
ahr:123 max:140 shoes: Inov8 RoadTalon 240

S&C 30:00 [3]

Tuesday Mar 5 #

4 PM

Running hills 59:45 [4] 10.68 km (5:36 / km) +439m 4:38 / km
ahr:158 max:181 shoes: Inov8 Mudclaw 300

Hill Reps session on East Hill
6x 500m ish hills with about 50m ascent on each rep
8 PM

Stretching/Rolling 10:00 [0]

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