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Training Log Archive: IanW

In the 7 days ending Jan 31, 2010:

activity # timemileskm+m
  Cycling2 1:20:00 20.01(15.0/h) 32.2(24.1/h) 120
  Orienteering1 51:00 4.54(11:15) 7.3(6:59) 15014 /16c87%
  Circuits1 43:00
  Warm up/down3 37:30 2.73 4.4 60
  Running1 27:30 3.23(8:31) 5.2(5:17) 50
  Run - off road1 16:00 1.83(8:44) 2.95(5:25) 90
  Stretching1 10:00
  Total6 4:25:00 32.34 52.05 47014 /16c87%
  [1-5]6 4:15:00

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MoTuWeThFrSaSu

Sunday Jan 31, 2010 #

9 AM

Cycling 33:00 [2] 13.5 km (24.5 kph) +65m
shoes: Shimano Road Shoes

Early morning ride into town to the minibus, the short way down the A4074 given it was a Sunday morning.
12 PM

Warm up/down 5:00 [1]
shoes: 2009 Falcons

Token on the way to the start/a tiny bit after finish.

Orienteering 51:00 [4] ** 7.3 km (6:59 / km) +150m 6:20 / km
spiked:14/16c shoes: 2009 Falcons

Short Brown course at Upper Star Posts. Area was pretty fast apart from a couple of marshy bits that should have avoided. Didn't feel like I could sustain the speed I wanted to/should be able to after 30 mins in.

Technically pretty good and executed what I wanted to do correctly on almost everything - time loss was pretty small and am probably being a bit picky here - the flag was generally exactly where I expected it to be. Route choice to #4 could have been safer to stop the hesitation on the way in when couldn't see the flag. Dragged to the path/ride by the planting to #5 - needed to keep the head up a bit more to get a better line (15"). Route to #11 would have been better if had avoided the marshy bit, but managed to plan through to the end of the course on the long track run. Route to #13 could have been more direct but avoided the climb; dragged down and round the light green to #15 when trying to go straight - right to the path would have been faster (15").

GPS distance 8.50km - Route
3 PM

Cycling 47:00 [2] 18.7 km (23.9 kph) +55m
shoes: Shimano Road Shoes

Easy spin home - pretty chilly!

Friday Jan 29, 2010 #

Note
(rest day)

Day off - achy/tight muscles - don't want to overdo it too soon.

Thursday Jan 28, 2010 #

Warm up/down 10:30 [2] 1.9 km (5:32 / km)
shoes: Walsh Ultra

To South Park, and lap round square

Run - off road hills 16:00 [5] 2.95 km (5:25 / km) +90m 4:42 / km
ahr:174 max:202 shoes: Walsh Ultra

Intervals round the square, 2 x 6', 2' rec.

Distances ~1.35km per rep, similar to last January - pace 4:30/km

Didn't want to push it to doing a third rep at the moment, as felt a bit ragged trying to keep going on the second...

Warm up/down 17:00 [2] 2.5 km (6:48 / km) +60m 6:04 / km
ahr:155 shoes: Walsh Ultra

Easier 6 mins round the square (ahr 164, pace 5:50/km), bit of a rest/chat then jog back to the lab - legs not really wanting to move me up the hill on the way back.

The slow drag back to fitness continues.

Wednesday Jan 27, 2010 #

Note
(rest day)

Tuesday Jan 26, 2010 #

Running 27:30 [3] 5.2 km (5:17 / km) +50m 5:03 / km
ahr:167 max:193 shoes: Walsh Ultra

Nature reserve from lab run with Stu - bit quicker than in previous weeks, working a bit harder today. Impressive sunset colours dominating the sky towards the end of the run.

Monday Jan 25, 2010 #

Warm up/down 5:00 [1]

Pre-circuits warm-up

Circuits 43:00 [2]

Circuits - timings a bit awry with maps appearing during the session - too many things for the brain to keep track of.

Stretching 10:00 [0]

Some stretching post-circuits and at home later

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