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Training Log Archive: AngusL

In the 30 days ending Jun 30, 2017:

activity # timemileskm+m
  Orienteering6 3:32:54 18.54(11:29) 29.84(7:08) 155
  Road Running2 1:16:00 10.42(7:18) 16.77(4:32) 56
  Off Road Running2 1:15:13 8.74(8:36) 14.06(5:21) 201
  Yoga and stretching1 45:01 0.02(30:57:37) 0.04(19:14:16)
  Total11 6:49:08 37.73(10:51) 60.72(6:44) 411
  [1-5]10 5:17:45

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Thursday Jun 29, 2017 #

12 PM

Yoga and stretching 45:01 [0] 0.04 km (19:14:16 / km)
ahr:84 max:110

Tuesday Jun 27, 2017 #

Event: London Park Race 2017: #5 Cannizaro Park
 
6 PM

Orienteering race 36:00 intensity: (13 @0) + (1:04 @1) + (19:24 @2) + (14:12 @3) + (1:07 @4) 5.72 km (6:18 / km) +30m 6:08 / km
ahr:157 max:178 shoes: Brooks Ravenna 7

SLOW Cannizaro Park Race

Sunday Jun 25, 2017 #

10 AM

Orienteering race 23:59 intensity: (14 @0) + (16 @1) + (3:31 @2) + (12:56 @3) + (7:02 @4) 4.35 km (5:31 / km) +7m 5:28 / km
ahr:165 max:175 shoes: Inov8 Mudclaw 300

HAVOC Belhus Woods GLOSS
Abbreviated myself to just the GLOSS rather than adding the Extension. Pleased with first place, even if it is a bit of a cop out.

Thursday Jun 22, 2017 #

12 PM

Road Running 35:58 intensity: (4:41 @2) + (21:55 @3) + (9:22 @4) 7.75 km (4:39 / km) +29m 4:33 / km
ahr:166 max:176 shoes: Brooks Ravenna 7

Given I'm racing on Sunday and Thursday, this is supposedly a steady state recovery run at about 4:40, but it felt pretty hard.

Tuesday Jun 20, 2017 #

7 PM

Orienteering race 32:18 intensity: (11 @0) + (4 @1) + (1:42 @2) + (5:31 @3) + (23:35 @4) + (1:15 @5) 6.24 km (5:11 / km) +37m 5:02 / km
ahr:172 max:182 shoes: Inov8 Mudclaw 300

MV Nonsuch Park
Ran after a day volunteering at Mudchute City Farm, building a path. Pace dropped for the latter half of the run.

Sunday Jun 18, 2017 #

11 AM

Orienteering race 33:08 intensity: (5 @1) + (2:15 @2) + (4:41 @3) + (18:10 @4) + (7:57 @5) 5.16 km (6:25 / km) +31m 6:14 / km
ahr:174 max:189 shoes: Inov8 Mudclaw 300

2017 SE Relay Championships: SO Capite Woods
Really, really hot. HR peaking at 189 shows that.

Thursday Jun 15, 2017 #

6 PM

Off Road Running 33:58 intensity: (2:13 @2) + (2:13 @3) + (28:21 @4) + (1:11 @5) 7.44 km (4:34 / km) +131m 4:12 / km
ahr:174 max:180 shoes: Brooks Ravenna 7

Tower Bridge (almost) steady(ish) in the wind

Tuesday Jun 13, 2017 #

Event: London Park Race 2017: #3 Middlesex University (Hendon)
 
7 PM

Orienteering race 21:43 intensity: (7 @0) + (7 @1) + (31 @2) + (2:00 @3) + (10:04 @4) + (8:54 @5) 4.19 km (5:11 / km) +23m 5:03 / km
ahr:176 max:186 shoes: Brooks Ravenna 7

Middlesex University at Hendon
Disappointingly got the wrong control #2 (within about 5m) and so it was all pointless after that. Would have been 5th otherwise.

Wednesday Jun 7, 2017 #

12 PM

Road Running intervals 40:02 intensity: (4:06 @2) + (6:03 @3) + (17:00 @4) + (12:53 @5) 9.02 km (4:26 / km) +26m 4:22 / km
ahr:173 max:186 shoes: Brooks Ravenna 7

2km on, 3 mins recovery

Saturday Jun 3, 2017 #

7 PM

Off Road Running 41:15 intensity: (1:17 @0) + (26:19 @1) + (13:39 @2) 6.62 km (6:14 / km) +70m 5:55 / km
ahr:136 max:149 shoes: New Balance M1080WB v4

Whippendell Woods short

Thursday Jun 1, 2017 #

9 AM

Orienteering 1:05:46 intensity: (44:20 @0) + (16:01 @1) + (5:25 @2) 4.18 km (15:44 / km) +27m 15:15 / km
ahr:110 max:151 shoes: Inov8 Mudclaw 300

Coaching SLOW juniors on Esher Common

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