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Training Log Archive: loobey

In the 7 days ending Sep 30, 2018:

activity # timemileskm+m
  Cycling7 3:53:47 15.93 25.64 244
  Running4 2:55:16 19.91(8:48) 32.05(5:28) 487
  Aqua Jogging1 45:00
  Orienteering1 33:46 3.61(9:22) 5.8(5:49) 41
  Strength & Conditioning1 30:00
  Total12 8:37:49 39.45 63.49 771
  [1-5]7 5:54:41

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MoTuWeThFrSaSu

Sunday Sep 30, 2018 #

10 AM

Cycling 13:39 intensity: (1:06 @0) + (2:03 @1) + (3:57 @2) + (6:33 @3) 4.05 km (3:22 / km) +76m 3:05 / km
ahr:130 max:161

Running 43:30 intensity: (9 @0) + (26 @1) + (5:25 @2) + (35:57 @3) + (1:33 @4) 7.83 km (5:33 / km) +169m 5:01 / km
ahr:149 max:170 shoes: Mizuno Enigma 4

Braids and Mortonhall. Some stomach issues but still enjoyable run.

Cycling 10:55 intensity: (1:18 @0) + (3:02 @1) + (4:43 @2) + (1:52 @3) 3.74 km (2:55 / km) +45m 2:45 / km
ahr:119 max:144

Saturday Sep 29, 2018 #

12 PM

Running (Warm Up) 12:24 intensity: (57 @1) + (11:00 @2) + (27 @3) 2.35 km (5:17 / km) +3m 5:15 / km
ahr:128 max:138 shoes: Mizuno Enigma 4

Orienteering 33:46 intensity: (4 @0) + (1:08 @1) + (5:17 @2) + (13:30 @3) + (13:38 @4) + (9 @5) 5.8 km (5:49 / km) +41m 5:37 / km
ahr:154 max:176 shoes: Mizuno Enigma 4

Sprintervals in Livingston - 6x reps (2mins rest)

Really short 2-4 control courses so ran them in pairs to make 6 reasonable length sprintervals. Feeling pretty rubbish when I woke up (bit ill feeling) so focusing on the nav and not worrying too much about the speed. Pretty good throughout...just one miss at 23 when I didn't see the tiny bit of olive green blocking an alleyway. Then a bit messy on the last rep when I was getting really tired.

Running (Warm Down) 10:06 intensity: (10 @1) + (21 @2) + (6:20 @3) + (3:15 @4) 1.94 km (5:13 / km) +38m 4:45 / km
ahr:159 max:167 shoes: Mizuno Enigma 4

Friday Sep 28, 2018 #

Cycling (Commute) 15:00 [0]

3 PM

Cycling 54:13 intensity: (5:15 @0) + (15:09 @1) + (31:04 @2) + (2:45 @3) 17.85 km (3:02 / km) +122m 2:56 / km
ahr:118 max:142

Long way home in the other direction this time. Not such a fan...all headwind and uphill and so many people to dodge.

Thursday Sep 27, 2018 #

Cycling (Commute) 35:00 [0]

5 PM

Running 43:23 intensity: (16 @0) + (1:08 @1) + (10:40 @2) + (28:24 @3) + (2:55 @4) 7.57 km (5:44 / km) +210m 5:02 / km
ahr:144 max:171 shoes: Mizuno Enigma 4

Easy on the seat. Achilles very sore to start with but loosened off after about 5mins.

Wednesday Sep 26, 2018 #

Cycling (Commute) 35:00 [0]

5 PM

Strength & Conditioning 30:00 [1]

Tuesday Sep 25, 2018 #

Cycling (Commute) 35:00 [0]

5 PM

Running (Warm Up) 14:49 intensity: (23 @1) + (46 @2) + (13:40 @3) 2.81 km (5:16 / km) +16m 5:07 / km
ahr:144 max:159 shoes: Mizuno Enigma 4

Running intervals 34:01 intensity: (15 @1) + (47 @2) + (32:44 @3) + (15 @4) 6.95 km (4:54 / km) +5m 4:53 / km
ahr:154 max:166 shoes: Mizuno Enigma 4

EUOC intervals on KF

4x 4mins (2mins), 4x 1min (2mins)

My first one of the winter! Good to be back with my KF buddy Andrew. Also some new fast check only just behind us...except she only did half the session. 4mins felt comfortably hard, then 1mins made my stomach feel sick!

Running (Warm Down) 17:03 intensity: (34 @2) + (16:06 @3) + (23 @4) 2.6 km (6:34 / km) +47m 6:02 / km
ahr:158 max:166 shoes: Mizuno Enigma 4

Monday Sep 24, 2018 #

Cycling (Commute) 35:00 [0]

5 PM

Aqua Jogging 45:00 [1]

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