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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AngusL

In the 30 days ending Jun 30, 2013:

activity # timemileskm+m
  Cycle Commuting10 9:23:03 152.31(16.2/h) 245.11(26.1/h) 897
  Road Cycling5 5:02:53 82.99(16.4/h) 133.56(26.5/h) 1030
  Orienteering4 3:33:13 17.89(11:55) 28.79(7:24) 36419c
  MTB Cycling1 1:11:49 10.18(8.5/h) 16.38(13.7/h) 399
  Weights1 40:00
  Total21 19:50:58 263.36 423.84 269019c
  [1-5]21 19:32:38
averages - sleep:5.5 weight:74.8kg

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Saturday Jun 29, 2013 #

8 AM

MTB Cycling 1:11:49 intensity: (6:36 @0) + (19:37 @1) + (34:53 @2) + (10:25 @3) + (18 @4) 16.38 km (13.7 kph) +399m
ahr:144 max:174 shoes: Specialized Rockhopper Comp Al

Holmbury and Leith Hills

Thursday Jun 27, 2013 #

8 AM

Cycle Commuting (home to work) 1:05:49 intensity: (4 @0) + (3:28 @1) + (37:39 @2) + (21:25 @3) + (3:13 @4) 27.27 km (24.9 kph) +103m
ahr:156 max:177 shoes: Specialized Secteur Elite 2012

4 PM

Cycle Commuting (work) 40:59 intensity: (32 @0) + (8:28 @1) + (25:10 @2) + (6:49 @3) 16.66 km (24.4 kph) +32m
ahr:148 max:169 shoes: Specialized Secteur Elite 2012

Work to Earlsfield

Wednesday Jun 26, 2013 #

12 PM

Orienteering race (forest) 1:14:32 intensity: (11 @0) + (5 @1) + (19:19 @2) + (37:28 @3) + (17:29 @4) 9.15 km (8:08 / km) +81m 7:48 / km
ahr:163 max:177 shoes: Inov8 MudClaw 333

BAOC Henley Gate
9th today, which is pleasantly surprising, particularly given an approximately 4 minute mistake on #18, wandering around in the multiple ditches that weren't mapped particularly well.

Managed to cut my thigh on a dead branch (tearing a massive hole in my new o-trousers) and which was pretty sore from #7 on.
C • Hmm, weekday daytime orient... 2

Tuesday Jun 25, 2013 #

8 AM

Cycle Commuting (to work) 35:20 intensity: (2:27 @1) + (18:58 @2) + (8:17 @3) + (5:16 @4) + (22 @5) 14.9 km (25.3 kph) +70m
ahr:155 max:182 shoes: Specialized Tarmac Elite 2009

4 PM

Cycle Commuting 1:03:24 intensity: (32 @0) + (14:20 @1) + (28:34 @2) + (11:02 @3) + (7:52 @4) + (1:04 @5) 27.0 km (25.6 kph) +98m
ahr:150 max:184 shoes: Specialized Tarmac Elite 2009

6 PM

Road Cycling 16:34 [3] 6.95 km (25.2 kph)
shoes: Specialized Rockhopper Comp Al

10 PM

Road Cycling 19:33 [3] 8.09 km (24.8 kph) +39m
shoes: Specialized Rockhopper Comp Al

Friday Jun 21, 2013 #

10 AM

Road Cycling 53:33 intensity: (28 @0) + (6:28 @1) + (24:50 @2) + (3:49 @3) + (15:54 @4) + (2:04 @5) 25.68 km (28.8 kph) +118m
ahr:157 max:183 shoes: Specialized Tarmac Elite 2009

Richmond Park anti-clockwise loop

Thursday Jun 20, 2013 #

8 AM

Cycle Commuting (home to work) 59:15 intensity: (29 @0) + (32 @1) + (26:13 @2) + (19:03 @3) + (12:58 @4) 26.88 km (27.2 kph) +108m
ahr:160 max:183 shoes: Specialized Secteur Elite 2012

5 PM

Cycle Commuting (work to home) 1:03:42 intensity: (22 @0) + (14:22 @1) + (24:57 @2) + (17:36 @3) + (5:44 @4) + (41 @5) 26.35 km (24.8 kph) +78m
ahr:150 max:182 shoes: Specialized Secteur Elite 2012

Wednesday Jun 19, 2013 #

8 AM

Cycle Commuting (home to work) 1:00:32 intensity: (4 @0) + (41 @1) + (16:51 @2) + (18:21 @3) + (21:28 @4) + (3:07 @5) 26.67 km (26.4 kph) +108m
ahr:165 max:188 shoes: Specialized Secteur Elite 2012

5 PM

Cycle Commuting (work to home) 1:00:10 intensity: (4 @0) + (3:59 @1) + (23:17 @2) + (16:17 @3) + (14:51 @4) + (1:42 @5) 26.29 km (26.2 kph) +97m
ahr:160 max:186 shoes: Specialized Secteur Elite 2012

Saturday Jun 15, 2013 #

11 AM

Orienteering (with jamie and anja) 23:49 [2] 1.92 km (12:25 / km) +13m 12:01 / km
shoes: New Balance MR1080BW v2.1

BKO Wildridings & Easthampstead

Friday Jun 14, 2013 #

4 PM

Road Cycling 1:40:28 intensity: (54 @0) + (12:10 @1) + (40:23 @2) + (35:25 @3) + (11:36 @4) 43.31 km (25.9 kph) +392m
ahr:156 max:178 weight:74kg shoes: Specialized Tarmac Elite 2009

Box Hill
Sunny, windy. Oxshott solid with traffic because of an incident on the M25.

Tuesday Jun 11, 2013 #

Event: Park Race 4: Ravenscourt Park
 

Sunday Jun 9, 2013 #

10 AM

Road Cycling 1:52:45 intensity: (8:04 @0) + (21:03 @1) + (44:18 @2) + (31:23 @3) + (7:57 @4) 49.52 km (26.4 kph) +481m
ahr:149 max:178 slept:5.5 weight:75.6kg shoes: Specialized Tarmac Elite 2009

Staples Lane and Crocknorth Hill
Bought a replacement HRM yesterday and put it through its paces in the Surrey Hills. Nice to have it back!
C • Yay, more charts! 2

Thursday Jun 6, 2013 #

Event: Park Race 3: Grovelands Park
 
7 PM

Orienteering race 30:16 [4] 5.77 km (5:15 / km) +55m 5:00 / km
19c shoes: New Balance MR1080BW v2.1

LOK Grovelands Park
AP spot on with its analysis of my errors: an unnecessarily long approach to #2, stopping on the ride for #4 and cutting up too early by the fence on #7. Other than those, an OK run.

Long - Splits

Tuesday Jun 4, 2013 #

Weights (kettle bells) 40:00 [2]

6 AM

Cycle Commuting (home to work) 56:45 [3] 26.66 km (28.2 kph) +103m
shoes: Specialized Secteur Elite 2012

5 PM

Cycle Commuting (work to home) 57:07 [3] 26.43 km (27.8 kph) +100m
shoes: Specialized Secteur Elite 2012

Sunday Jun 2, 2013 #

11 AM

Orienteering race (forest) 1:24:36 [4] 11.95 km (7:05 / km) +215m 6:30 / km
shoes: Inov8 MudClaw 333

TVOC Coombe Hill
Home territory. Fast when I wasn't making massive mistakes. Mispunched second race in a row. Very disappointed. Must do better.
C • Really?? 2

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