Training Log Archive: IanWIn the 7 days ending Jul 25, 2010:
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Sunday Jul 25, 2010 #
Note
(rest day)
Saturday Jul 24, 2010 #
Cycling 43:30 [2] 17.65 km (24.3 kph) +80m
shoes: Shimano Road Shoes
To lab from Berinsfield
Cycling 2:04:00 [2] 56.0 km (27.1 kph) +325m
shoes: Shimano Road Shoes
Lab to home - the hills out of Cadsden and Missenden killed the legs, otherwise mainly straight slightly downhill sections on which 30k/h felt fairly easy. Shattered in the evening.
Thursday Jul 22, 2010 #
Run - off road hills 32:00 [4]
ahr:170 shoes: Walsh Ultra - 2010
Shotover - 4 x hill followed by short course back to start.
Hills 375m, 35m climb- 1:52, 1:48, 1:49, 1:52 - felt relatively good.
Courses - route choice generally bad, should have gone for the path most of the time rather than straighter - lots of grot, need to be more forceful sometimes. Only one really silly error misinterpreting paths off the top...
Got me out running though which was the main aim.
Hills 375m, 35m climb- 1:52, 1:48, 1:49, 1:52 - felt relatively good.
Courses - route choice generally bad, should have gone for the path most of the time rather than straighter - lots of grot, need to be more forceful sometimes. Only one really silly error misinterpreting paths off the top...
Got me out running though which was the main aim.
Warm up/down 10:00 [3]
shoes: Walsh Ultra - 2010
Various warm up, walked back up the hill after.
Wednesday Jul 21, 2010 #
Run - off road 25:00 [4]
shoes: 2009 Falcons
The orienteering side of things becomes a bit of a joke if you can't execute your intended route half the time because the map is crap. To the extent that you reach a major path junction and have to pause to check what's going on because the shape of the track is wrong... It also helps to get the controls in the right place - I'd given up before reaching that point though...
Run - off road 5:00 [5] 0.82 km (6:06 / km) +85m 4:01 / km
ahr:187 max:199 shoes: 2009 Falcons
So walked to the map's low point and ran a long hill rep back to the start - one really steep bit around 2/3 of the way in but kept moving...
Orienteering warm up/down 18:00 [3] 2.0 km (9:00 / km) +85m 7:25 / km
ahr:158 shoes: 2009 Falcons
Jogged round the X loop with Jon, collecting in controls and having a good old rant...
Tuesday Jul 20, 2010 #
Cycling 47:00 [1] 17.65 km (22.5 kph) +80m
ahr:120 shoes: Shimano Road Shoes
To lab, legs feeling heavy today.
Cycling 44:00 [1] 17.65 km (24.1 kph) +35m
ahr:122 max:176 shoes: Shimano Road Shoes
Home, a bit more sprightly, buoyed by some promising looking results that should help to overcome the last major research hurdle.
Monday Jul 19, 2010 #
Circuits 45:00 [2]
with the first of a number of guest appearances from Ali.