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Training Log Archive: roar

In the 31 days ending Jul 31, 2013:

activity # timemileskm+mload
  Running (road)11 4:51:44 31.95(9:08) 51.42(5:40) 78072.8
  Cycling5 4:48:16 50.13 80.68 115921.4
  Orienteering2 50:03 6.28(7:58) 10.11(4:57) 9621c20.2
  O-training2 49:28 3.77(13:07) 6.07(8:09) 18210.6
  Total17 11:19:31 92.13 148.27 221721c125.1
  [1-5]17 7:02:05

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Wednesday Jul 31, 2013 #

1 PM

Running (road) warm up/down 8:45 intensity: (3:17 @0) + (1:09 @1) + (2:48 @2) + (1:31 @3) 1.53 km (5:43 / km) +1m 5:42 / km
ahr:128 max:163 shoes: Salomon speed cross 2

Orienteering race 21:22 intensity: (4:49 @0) + (3:28 @1) + (2:23 @2) + (6:05 @3) + (4:37 @4) **** 4.04 km (5:17 / km) +3m 5:16 / km
ahr:150 max:180 shoes: Salomon speed cross 2

Running (road) warm up/down 5:30 [0] 0.78 km (7:04 / km) +3m 6:56 / km
ahr:97 max:113 shoes: Salomon speed cross 2

Saturday Jul 27, 2013 #

11 AM

Cycling 2:12:42 intensity: (1:46:42 @0) + (18:30 @1) + (7:30 @2) 43.35 km (3:04 / km) +577m 2:52 / km
ahr:112 max:152 shoes: Basso

Cycle to Inverkeith and back with Gina

Friday Jul 26, 2013 #

9 AM

Running (road) 18:49 intensity: (1:01 @0) + (1:38 @1) + (5:30 @2) + (10:40 @3) 3.79 km (4:58 / km) +31m 4:46 / km
ahr:152 max:169 shoes: Asics Gel 1170

Into uni, almost the same as yesterday, but more via the meadows.
6 PM

Running (road) warm up/down 2:17 [0] 0.39 km (5:50 / km)
ahr:106 max:112 shoes: Asics Gel 1170

O-training 17:34 intensity: (7:05 @0) + (1:11 @1) + (2:00 @2) + (5:50 @3) + (1:28 @4) 2.27 km (7:45 / km) +26m 7:19 / km
ahr:138 max:174 shoes: Asics Gel 1170

Sprintervals in KB with Shea and Gina. Only did 4 but it was mostly for the craic and the map was getting very busy since we just had old course from the FWTN. Fun though.

Running (road) warm up/down 7:51 [2] 1.55 km (5:03 / km) +2m 5:01 / km
ahr:109 max:163 shoes: Asics Gel 1170

Ran to Shea's while Gina and Shea cycled.

Wednesday Jul 24, 2013 #

9 AM

Running (road) 18:42 intensity: (36 @0) + (2:03 @1) + (6:13 @2) + (9:50 @3) 3.61 km (5:11 / km) +18m 5:04 / km
ahr:153 max:168 shoes: Asics Gel 1170

Into Uni via the meadows and Mayfield road.
6 PM

Running (road) 49:26 intensity: (1:14 @0) + (4:15 @1) + (5:45 @2) + (32:55 @3) + (5:17 @4) 9.48 km (5:13 / km) +105m 4:57 / km
ahr:158 max:174 shoes: Asics Gel 1170

Home via Craigmillar and the Innocent Railway. Nice enough run, was feeling tired by the end though.

Sunday Jul 21, 2013 #

3 PM

Cycling 54:18 intensity: (49:19 @0) + (1:55 @1) + (2:54 @2) + (10 @3) 18.53 km (2:56 / km) +160m 2:49 / km
ahr:107 max:156 shoes: Basso

Cycled out to the sea at Cramon with Gina. Watched some kite surfers and back.
I kept stopping my watch and then forgetting to restart it, so we actually went further and for longer than this.

Friday Jul 19, 2013 #

8 AM

Running (road) 19:29 intensity: (1:05 @0) + (1:53 @1) + (7:50 @2) + (8:41 @3) 3.66 km (5:19 / km) +18m 5:12 / km
ahr:149 max:165 shoes: Asics Gel 1170

To KB. Made it a bit longer today, to be more like 20 mins without having to go back on myself. Not entirely successful.
5 PM

Running (road) 38:44 intensity: (47 @0) + (1:55 @1) + (5:53 @2) + (19:22 @3) + (10:47 @4) 7.0 km (5:32 / km) +126m 5:05 / km
ahr:161 max:178 shoes: Asics Gel 1170

Home, via Blackford. Still lovely weather out but losing a lot of liquid. Cold shower upon arrival home was fantastic.

Thursday Jul 18, 2013 #

8 AM

Running (road) 13:34 intensity: (1:04 @0) + (9 @1) + (7:17 @2) + (5:04 @3) 2.6 km (5:13 / km) +16m 5:04 / km
ahr:148 max:165 shoes: Asics Gel 1170

Tester day. Ran into college. Largely seeing how long it takes.
2 PM

Running (road) 14:53 intensity: (25 @0) + (1:55 @1) + (5:36 @2) + (5:33 @3) + (1:24 @4) 2.6 km (5:43 / km) +26m 5:27 / km
ahr:154 max:173 shoes: Asics Gel 1170

Ran home, trying to get back for the Tour de France.

Friday Jul 12, 2013 #

6 PM

Running (road) tempo 50:05 intensity: (3:22 @0) + (1:28 @1) + (8:55 @2) + (18:08 @3) + (18:12 @4) 8.6 km (5:50 / km) +296m 4:58 / km
ahr:162 max:184 shoes: Asics Gel 1170

Decided that running in order to do training wasn't motivating me enough. So I went for a run that would be fun. Still really warm out and I decided I would run up Arthur's Seat, because it is nice. It was. My theory was right. I was dwelling too much on training and thinking about the fact that I needed to do this session or that, and none of it was appealing to me. I think I need to just let it be fun, do things I want to do, instead of having to do them!

Went down the bog and then up the top. Then down to the lake and back along the flat road. Tried to
concentrate on my form and felt quite good running. The way home was into quite a stiff headwind and it got a bit tough.

Putting in a lot of keywords here to make this more searchable if I become unmotivated in the future: motivation, motivated, answer, problem, enjoy, fun.

Monday Jul 8, 2013 #

7 PM

Cycling (Road) 35:56 intensity: (4:26 @0) + (3:52 @1) + (4:35 @2) + (14:59 @3) + (8:04 @4) 15.56 km (2:19 / km) +267m 2:08 / km
ahr:154 max:181 shoes: Basso

2x laps of the road around Arthur's seat, clockwise. The climb at the back can make the legs burn if you want, and then there's a nice flat bit to make sure you get no recovery until the downhill.

Enjoyed this. Only one guy with clips passed me, maybe I should get some.

Sunday Jul 7, 2013 #

11 AM

O-training 17:20 intensity: (33 @0) + (23 @1) + (6:21 @2) + (8:44 @3) + (1:19 @4) *** 2.1 km (8:16 / km) +78m 6:58 / km
ahr:155 max:173 shoes: VJ Integrators

Went out to Bonaly with Gina and Lauren, who had planned some courses.

It was very very warm and we just did two of them and then panned out.

O-training 14:34 intensity: (3:31 @0) + (1:00 @1) + (3:45 @2) + (6:18 @3) 1.7 km (8:33 / km) +78m 6:58 / km
ahr:139 max:169 shoes: VJ Integrators

Thursday Jul 4, 2013 #

5 PM

Running (road) warm up/down 14:13 intensity: (10:09 @0) + (2:47 @1) + (1:15 @2) + (2 @3) 2.37 km (6:00 / km) +12m 5:51 / km
ahr:123 max:154 shoes: Asics Gel 1170

Running (road) hills 23:38 intensity: (9:17 @0) + (3:49 @1) + (5:29 @2) + (5:03 @3) 2.67 km (8:51 / km) +126m 7:10 / km
ahr:135 max:165 shoes: Asics Gel 1170

Hills session with gina.

Short Hill sprints, 15x15s with walk back down.
Was fun and got the legs up to a nice burn.

Running (road) warm up/down 5:28 intensity: (5:26 @0) + (2 @1) 0.77 km (7:05 / km)
ahr:106 max:130 shoes: Asics Gel 1170

Running (road) warm up/down 20 intensity: (16 @0) + (4 @1) 0.03 km (11:54 / km)
ahr:116 max:137 shoes: Asics Gel 1170

Wednesday Jul 3, 2013 #

6 PM

Orienteering race 28:41 intensity: (1:12 @0) + (10 @1) + (18 @2) + (4:52 @3) + (22:09 @4) 6.07 km (4:43 / km) +93m 4:23 / km
ahr:171 max:181 21c shoes: Asics Gel 1170

Cycling (Road) 9:27 intensity: (33 @1) + (3:18 @2) + (5:21 @3) + (15 @4) 3.23 km (2:55 / km) +57m 2:41 / km
ahr:154 max:173 shoes: Basso

Monday Jul 1, 2013 #

12 PM

Cycling (Road) 26:59 intensity: (6:21 @0) + (5:07 @1) + (12:20 @2) + (3:11 @3) +36m
ahr:139 max:162 shoes: Basso

Cycled out to Heriot Watt to repair Gina's puncture since she had forgotten the puncture repair kit. Silly woman.

Cycling (Road) 28:54 intensity: (27:42 @0) + (15 @1) + (57 @2) +62m
ahr:107 max:146 shoes: Basso

Home wiih Gina.

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