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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AngusL

In the 31 days ending Jul 31, 2013:

activity # timemileskm+m
  Road Cycling7 12:27:53 191.88(15.4/h) 308.8(24.8/h) 3537
  Orienteering4 2:32:53 15.39(9:56) 24.76(6:10) 27629 /44c65%
  MTB Cycling1 1:45:26 13.78(7.8/h) 22.18(12.6/h) 497
  Road Running1 49:47 6.32(7:53) 10.17(4:54) 48
  Cycle Commuting1 40:00 9.94(14.9/h) 16.0(24.0/h)
  Swimming1 20:00 0.43(45:59) 0.7(28:34)
  Total15 18:35:59 237.74(4:42) 382.61(2:55) 435829 /44c65%
  [1-5]15 16:43:05
averages - sleep:8 weight:74.1kg

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Saturday Jul 27, 2013 #

2 PM

Road Cycling (with jamie) 41:58 [1] 12.37 km (17.7 kph) +173m
shoes: Specialized Tarmac Elite 2009

Ballbuster loop with Jamie
C • He's getting quicker 1

Friday Jul 26, 2013 #

9 AM

Road Cycling 3:29:50 intensity: (38:25 @0) + (1:04:52 @1) + (1:31:35 @2) + (13:58 @3) + (1:00 @4) 80.37 km (23.0 kph) +1095m
ahr:136 max:174 shoes: Specialized Tarmac Elite 2009

Ranmore, Green Dene, Holmbury, White Down and Box Hill

Thursday Jul 25, 2013 #

12 PM

Road Cycling (with jamie) 44:51 intensity: (30:12 @0) + (14:08 @1) + (31 @2) 12.52 km (16.7 kph) +188m
ahr:107 max:143 shoes: Specialized Tarmac Elite 2009

Ballbuster loop with Jamie
7 PM

Orienteering race (park) 36:25 intensity: (7 @0) + (8 @1) + (59 @2) + (7:15 @3) + (14:10 @4) + (13:46 @5) 6.72 km (5:25 / km) +22m 5:20 / km
ahr:175 max:189 shoes: New Balance MR1080BW v2.1

CHIG Wanstead Flats

Saturday Jul 20, 2013 #

9 AM

Road Running 49:47 intensity: (15 @0) + (1:13 @1) + (11:48 @2) + (20:19 @3) + (13:39 @4) + (2:33 @5) 10.17 km (4:54 / km) +48m 4:47 / km
ahr:164 max:187 shoes: New Balance MR1080BW v2.1

Castroncello 10k
10km in the heat with Simon

Sunday Jul 14, 2013 #

Event: SLOW Streatham Common GLOSS Event
 
11 AM

Orienteering race (park) 24:34 intensity: (11 @0) + (9 @1) + (3:49 @2) + (12:11 @3) + (8:01 @4) + (13 @5) 4.29 km (5:44 / km) +56m 5:23 / km
ahr:165 max:183 spiked:18/24c slept:7.0 shoes: New Balance MR1080BW v2.1

SLOW Streatham Common
A really good run spilt by stupidly missing one control, again. Very disappointing as this would probably have placed me about fifth out of 50. I can console myself with the joint fastest run in.

Clean navigation otherwise, spiking most controls and only minor hesitation on the others. Felt tired initially, after the climbing on the bike, but got into the swing quickly. Should probably warm up for longer.
C • Run ins 1

LG - Splits

Saturday Jul 13, 2013 #

8 AM

Road Cycling 2:32:14 intensity: (2:52 @0) + (28:11 @1) + (1:16:07 @2) + (34:32 @3) + (10:26 @4) + (6 @5) 66.11 km (26.1 kph) +834m
ahr:151 max:180 shoes: Specialized Tarmac Elite 2009

Ranmore Common, Green Dene, Holmbury Hill and White Down Hill

Thursday Jul 11, 2013 #

10 AM

MTB Cycling 1:45:26 intensity: (14:04 @0) + (39:30 @1) + (47:10 @2) + (4:21 @3) + (21 @4) 22.18 km (12.6 kph) +497m
ahr:136 max:172 shoes: Specialized Rockhopper Comp Al

Holmbury and Leith Hills

Wednesday Jul 10, 2013 #

11 AM

Road Cycling 2:24:38 intensity: (26:18 @0) + (15:50 @1) + (1:10:14 @2) + (22:02 @3) + (10:14 @4) 64.05 km (26.6 kph) +674m
ahr:147 max:178 shoes: Specialized Tarmac Elite 2009

Staple Lane, Crocknorth Hill and Box Hill

Tuesday Jul 9, 2013 #

Event: Park Race 7: Dulwich Park
 
7 PM

Orienteering (park) 23:43 intensity: (8 @0) + (13 @1) + (22 @2) + (1:02 @3) + (8:36 @4) + (13:22 @5) 5.1 km (4:39 / km) +17m 4:34 / km
ahr:178 max:191 shoes: New Balance MR1080BW v2.1

SLOW Dulwich Park Race

Long - Splits

Monday Jul 8, 2013 #

2 PM

Road Cycling 55:01 intensity: (1:57 @1) + (28:28 @2) + (12:27 @3) + (10:43 @4) + (1:26 @5) 24.62 km (26.9 kph) +127m
ahr:159 max:183 slept:13.0 weight:74.1kg shoes: Specialized Tarmac Elite 2009

Richmond Park clockwise loop
Windy, traffic round school time

Wednesday Jul 3, 2013 #

12 PM

Orienteering race (forest) 1:08:11 intensity: (22 @0) + (18 @1) + (9:51 @2) + (18:53 @3) + (38:14 @4) + (33 @5) *** 8.65 km (7:53 / km) +181m 7:08 / km
ahr:168 max:181 spiked:11/20c slept:5.0 shoes: Inov8 MudClaw 333

BAOC Hankley South
Good running - I can feel the fitness improving on the hills - but let down by one big mistake at control #9. As much a victim of circumstance if others' opinions are anything to go by: approached the control having built a lead over other competitors, went in carefully but the area is poorly mapped and the control sited too far east. Probably lost about 4-6 minutes wandering along the vegetation boundary that the control wasn't on. Could have been better than 4th of 15 at the finish - as it is Pete Huzan beat me by two minutes. 9th overall; would have finished about 5th without the mistake at #9.

Tuesday Jul 2, 2013 #

8 AM

Road Cycling 1:39:21 intensity: (2:36 @1) + (55:33 @2) + (29:46 @3) + (11:02 @4) + (24 @5) 48.76 km (29.4 kph) +446m
ahr:160 max:181 slept:7.0 weight:74.1kg shoes: Specialized Tarmac Elite 2009

Staple Lane and Crocknorth Hill
Today's lesson: always check that you've got your puncture repair saddle bag on the bike you're riding. Punctured on my way through Ockham. Incredibly had decided to take an extra spare inner tube and manual pump in my pocket "just in case". Ended up changing the tube with no tyre levers. Quite impressed with myself, and my fingers! Ride curtailed as a result - had been hoping to add Box Hill to the climbs.

Weight needs to drop at least 2kg to become competitive on the climbs. Still quietly pleased with a sub 2:00/km pace given the amount of climb.

Monday Jul 1, 2013 #

10 AM

Cycle Commuting 40:00 [3] 16.0 km (24.0 kph)
weight:74.1kg shoes: Specialized Rockhopper Comp Al

12 PM

Swimming 20:00 [3] 0.7 km (28:34 / km)

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