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Training Log Archive: IanW

In the 7 days ending Apr 18, 2010:

activity	#	time	miles		km		+m
Cycling	2	2:59:30	46.07	(15.4/h)	74.15	(24.8/h)	290
Running	1	1:23:25	10.0	(8:20)	16.1	(5:11)	215
Orienteering	2	1:23:00	6.39	(13:00)	10.28	(8:04)	355	18 /	24c	75%
Warm up/down	3	50:30	0.65		1.05
Circuits	1	41:00
Run - off road	1	25:30	2.67	(9:33)	4.3	(5:56)	170
Total	6	7:42:55	65.79		105.88		1030	18 /	24c	75%

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Sunday Apr 18, 2010 #

Event: British Elite Sprint Champs

Orienteering 15:25 [5] ** 2.78 km (5:33 / km) +30m 5:16 / km
spiked:18/24c shoes: Walsh Ultra - 2010

British Elite Sprint Qualifier - Men's Heat 2

A little scrappy in the housing estate, missing a couple of cut-throughs to 7 and 12, hesitant to 9, wrong exit direction from 16 (5" each). Then not aggressive enough through the woodland - anything mapped light green was actually fine and should have just gone for it, lost 10" to 19 and 21.

10th on heat, very safely into B final.

GPS distance - 3.25km

Orienteering 18:27 [5] 2.9 km (6:22 / km) +70m 5:41 / km
shoes: Walsh Ultra - 2010

British Elite Sprint - Men's B Final.

Faster and simpler area for the afternoon, tried to be aggressive and push the running but probably overdid it - coming down to #19 turned up one path early and made a 30" parallel error - massive mistake on a sprint. Other than that, and almost missing #14 by running straight past, was a decent run - much kudos to GG for a spectacular time.

28th on the B final, so some UK Cup points - not really expecting that before the w/e. But just 5 secs behind John and 2 down on Keith...

GPS distance - 3.7km

Warm up/down 20:00 [2]
shoes: Walsh Ultra - 2010

Some jogging before both heat and on the way to/before final start. Don't remember much warming down...

Saturday Apr 17, 2010 #

Event: British Elite & Age Class Middle Distance Championships

Orienteering 49:08 [4] 4.6 km (10:41 / km) +255m 8:22 / km
shoes: 2009 Falcons

British Middle Champs, Haverthwaite.

Not a great run, really scrappy and some poor misses. Find I struggle to read the map enough in rough terrain like this, need more practice...

Warm up/down 15:00 [2]

Jog along the road then a bit around the warm-up map, seemed to make sense at an easy pace, perhaps should have gone a bit slower during the race too...

Friday Apr 16, 2010 #

Note
(rest day)

Thursday Apr 15, 2010 #

Cycling 49:00 [1] 17.75 km (21.7 kph) +80m
ahr:126 max:166 shoes: Shimano Road Shoes

Into lab, wind still strong from NE.

Warm up/down 9:00 [3]
shoes: Asics 1120

To South Park, and a little loop there

Run - off road hills 25:30 [5] 4.3 km (5:56 / km) +170m 4:57 / km
ahr:163 max:196 shoes: Asics 1120

Hills in South Park with Tim and Ruth.

Two sets of a pyramid: 30", 60", 90", 60" up with jog down recovery, 30" hard down, 3' between sets. Recoveries 15" longer on second set.

Distances ~130m for 30", ~260m for 60", ~370m for 90".

Good session, but definitely felt hadn't done anything like this for a while... Distances over the longer rep look to be further than I've done before, maybe the fitness ain't so bad?

Warm up/down 6:30 [2] 1.05 km (6:11 / km)
ahr:153 shoes: Asics 1120

Jog back to lab after hills.

Cycling 37:00 [3] 17.75 km (28.8 kph) +35m
ahr:150 max:181 shoes: Shimano Road Shoes

home, bit more effort in places, legs a little tired after hills

Wednesday Apr 14, 2010 #

Running long 1:23:25 [3] 16.1 km (5:11 / km) +215m 4:51 / km
ahr:161 max:186 shoes: Asics 1120

Home to lab with bag, with a couple of extra hills (up to Garsington and Shotover) thrown in for a bit extra/to avoid a mudbath. Legs feeling surprisingly good and 5mins/k on the flat felt relatively easy.

Tuesday Apr 13, 2010 #

Cycling 47:00 [1] 17.75 km (22.7 kph) +80m
ahr:132 max:167 shoes: Shimano Road Shoes

Easy into lab against a pretty strong headwind

Cycling 46:30 [2] 20.9 km (27.0 kph) +95m
shoes: Shimano Road Shoes

Longer route back than usual, via Horspath and Cuddesdon, which meant an extra hill. Tailwind made things much easier, hit 35k/h with ease on a couple of sections

Monday Apr 12, 2010 #

Circuits 41:00 [2]

Outside again, quite nice out of the wind. Bit more effort than last week.

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