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Training Log Archive: AngusL

In the 30 days ending Jun 30, 2014:

activity # timemileskm+m
  Road Cycling4 7:12:28 117.96(16.4/h) 189.84(26.3/h) 2062
  Road Running6 3:28:34 27.32(7:38) 43.96(4:45) 133
  Off Road Running2 1:43:08 6.84(15:05) 11.01(9:22) 209
  Orienteering2 1:00:28 8.4(7:12) 13.52(4:28) 6730c
  Weights3 42:03
  Total14 14:06:41 160.52 258.33 247130c
  [1-5]13 13:02:08
averages - weight:74.3kg

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Friday Jun 27, 2014 #

3 PM

Road Running 28:33 intensity: (27 @0) + (13 @1) + (2:47 @2) + (11:31 @3) + (13:35 @4) 6.2 km (4:36 / km) +2m 4:36 / km
ahr:167 max:178 weight:74.2kg shoes: New Balance MR1080BW v2.2

Weights 14:29 intensity: (7:18 @2) + (7:11 @3)
ahr:120 max:150

3 x 12 reps
15kg side row
15kg goblet squats

3 x 12 reps
TRX row

3 x 12 reps
15kg dumbbell chest press

Thursday Jun 26, 2014 #

3 PM

Road Running 43:07 intensity: (2 @0) + (1 @1) + (1:34 @2) + (25:19 @3) + (16:03 @4) + (8 @5) 9.07 km (4:45 / km) +3m 4:45 / km
ahr:168 max:189 weight:74.5kg shoes: New Balance MR1080BW v2.2

Wednesday Jun 25, 2014 #

4 PM

Road Running 15:15 intensity: (34 @0) + (33 @1) + (4:02 @2) + (4:15 @3) + (4:45 @4) + (1:06 @5) 3.45 km (4:26 / km) +1m 4:25 / km
ahr:163 max:194 weight:74kg shoes: New Balance MR1080BW v2.2

Weights 17:50 intensity: (13 @0) + (8:37 @1) + (9:00 @2)
ahr:141 max:157

3 x 15 reps
15kg side pulls
15kg goblet squats

3 x 15 reps
15kg dumbbell chest press
12kg kettlebell thrust

3 x 15 reps
TRX row
TRX press-ups

Tuesday Jun 24, 2014 #

11 AM

Road Running 48:54 intensity: (1 @0) + (3:54 @2) + (10:53 @3) + (21:55 @4) + (12:11 @5) 10.39 km (4:42 / km) +2m 4:42 / km
ahr:173 max:189 weight:74kg shoes: New Balance MR1080BW v2.2

3 x 8 mins on (4:10-4:30), 4 mins active recovery

Thursday Jun 19, 2014 #

11 AM

Road Running 43:39 intensity: (4 @0) + (3 @1) + (2:09 @2) + (20:27 @3) + (20:52 @4) + (4 @5) 9.07 km (4:49 / km) +4m 4:48 / km
ahr:169 max:180 weight:74.3kg shoes: New Balance MR1080BW v2.2

Tuesday Jun 17, 2014 #

Event: London Park Race #3: Imperial College
 
6 PM

Orienteering race 31:01 intensity: (4 @0) + (29 @1) + (1:03 @2) + (4:27 @3) + (22:16 @4) + (2:42 @5) 7.83 km (3:58 / km) +3m 3:57 / km
ahr:173 max:188 30c shoes: Brooks Racer ST4

SLOW Imperial College Park Race
I may have missed control #28, but I got the fastest sprint to the Finish flag, and we all know that's what really counts.

Long - Splits

Friday Jun 13, 2014 #

1 PM

Road Cycling 52:22 intensity: (42 @0) + (1:48 @1) + (16:23 @2) + (16:26 @3) + (15:15 @4) + (1:48 @5) 26.14 km (30.0 kph) +130m
ahr:163 max:224 weight:74.4kg shoes: Specialized Tarmac Elite 2009

Wednesday Jun 11, 2014 #

6 PM

Orienteering race 29:27 intensity: (7 @0) + (17 @1) + (51 @2) + (13:20 @3) + (14:52 @4) 5.69 km (5:10 / km) +64m 4:54 / km
ahr:168 max:175 shoes: New Balance MR1080BW v2.1

DFOK Crystal Palace
Still distinctly off the pace. Need to have a rest day then build the fitness back up slowly.

Tuesday Jun 10, 2014 #

10 AM

Off Road Running 59:06 [0] 2.76 km (21:27 / km) +11m 21:01 / km

Mapping Walton Firs
First site visit
2 PM

Road Cycling hills 1:57:48 intensity: (2:23 @0) + (20:49 @1) + (41:45 @2) + (37:36 @3) + (15:15 @4) 45.19 km (23.0 kph) +823m
ahr:153 max:179 shoes: Specialized Tarmac Elite 2009

Ballbuster loop, Ranmore Common, Leith Hill and White Down
Nothing in the tank today. Over 25% slower on the Box Hill climb, and heart rate >10bpm down on normal. Tired.

Monday Jun 9, 2014 #

4 PM

Off Road Running 44:02 intensity: (11 @0) + (1 @1) + (9:06 @2) + (21:18 @3) + (12:41 @4) + (45 @5) 8.25 km (5:20 / km) +198m 4:46 / km
ahr:165 max:181 shoes: New Balance MR1080BW v2.1

Telegraph Hill loops x3

Weights 9:44 intensity: (6:30 @1) + (3:14 @2)
ahr:136 max:154 weight:75kg

Three
15 x 5kg concentration curls
15 x 10kg side pulls

Three
15 x push ups on kettle bells
15 x 10kg thrusts

Sunday Jun 8, 2014 #

10 AM

Road Cycling 2:23:17 intensity: (27 @0) + (9:55 @1) + (36:31 @2) + (53:12 @3) + (40:57 @4) + (2:15 @5) 64.43 km (27.0 kph) +627m
ahr:162 max:184 shoes: Specialized Tarmac Elite 2009

Staple Lane, Crocknorth and Box Hill

Saturday Jun 7, 2014 #

7 PM

Road Running 29:06 intensity: (4 @0) + (2 @1) + (21 @2) + (7:05 @3) + (16:27 @4) + (5:07 @5) 5.79 km (5:02 / km) +121m 4:33 / km
ahr:174 max:187 shoes: New Balance MR1080BW v2.1

Telegraph Hill loop x2

Wednesday Jun 4, 2014 #

6 PM

Road Cycling 1:59:01 intensity: (8 @0) + (54 @1) + (6:02 @2) + (43:05 @3) + (1:01:20 @4) + (7:32 @5) 54.08 km (27.3 kph) +482m
ahr:170 max:186 shoes: Specialized Tarmac Elite 2009

Ranmore Common, Box Hill and WET
Cycling back through the @rse end of a thunderstorm. It didn't start raining; it just became a ride through a swimming pool. Suddenly a couple of inches of water on the floor and wind gusting from every direction at once. Sat at home an hour later in two jumpers trying to warm up.

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