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Training Log Archive: AngusL

In the 31 days ending Mar 31, 2014:

activity # timemileskm+m
  Road Cycling9 16:29:33 259.73(15.7/h) 417.99(25.3/h) 4265
  Road Running6 3:16:41 26.02(7:34) 41.87(4:42) 87
  Orienteering1 1:00:03 7.02(8:33) 11.3(5:19) 75
  Weights3 49:10
  Total16 21:35:27 292.76 471.15 4427
  [1-5]16 20:20:51
averages - weight:74.7kg

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Saturday Mar 29, 2014 #

8 AM

Road Cycling 2:09:02 intensity: (2:02 @0) + (18:54 @1) + (1:08:47 @2) + (24:37 @3) + (14:20 @4) + (22 @5) 55.62 km (25.9 kph) +507m
ahr:152 max:183 shoes: Specialized Tarmac Elite 2009

Ranmore Common and Box Hill

Tuesday Mar 25, 2014 #

Event: London Night Series #5: Richmond Park
 

Saturday Mar 22, 2014 #

1 PM

Road Cycling 3:06:30 intensity: (9:19 @0) + (18:55 @1) + (1:26:48 @2) + (57:57 @3) + (11:33 @4) + (1:58 @5) 76.87 km (24.7 kph) +947m
ahr:154 max:220 shoes: Specialized Tarmac Elite 2009

Staple Lane, Holmbury Hill, Whitedown Lane and Box Hill

Tuesday Mar 18, 2014 #

6 PM

Road Running 38:40 intensity: (2 @0) + (54 @2) + (18:55 @3) + (17:18 @4) + (1:31 @5) 8.5 km (4:33 / km) +53m 4:25 / km
ahr:169 max:190 shoes: New Balance MR1080BW v2.2

Road Running 7:31 intensity: (2:32 @0) + (1:15 @1) + (2:26 @2) + (1:05 @3) + (13 @4) 0.93 km (8:06 / km)
ahr:133 max:174 shoes: New Balance MR1080BW v2.2

Monday Mar 17, 2014 #

7 PM

Road Cycling 27:05 intensity: (12 @0) + (1:55 @1) + (14:17 @2) + (6:38 @3) + (21 @4) + (3:42 @5) 12.46 km (27.6 kph) +53m
ahr:159 max:220 shoes: Specialized Tarmac Elite 2009

SLOW Committee Meeting…
10 PM

Road Cycling 29:27 intensity: (17 @0) + (3:13 @1) + (20:58 @2) + (4:59 @3) 12.56 km (25.6 kph) +58m
ahr:151 max:163 shoes: Specialized Tarmac Elite 2009

… and back

Sunday Mar 16, 2014 #

4 PM

Road Cycling 1:27:30 intensity: (31 @0) + (1:15 @1) + (45:33 @2) + (38:28 @3) + (1:43 @4) 42.84 km (29.4 kph) +333m
ahr:158 max:174 shoes: Specialized Tarmac Elite 2009

Box Hill before sunset

Saturday Mar 15, 2014 #

3 PM

Road Cycling 2:21:53 intensity: (1:41 @0) + (13:30 @1) + (1:05:36 @2) + (47:04 @3) + (13:48 @4) + (14 @5) 64.56 km (27.3 kph) +618m
ahr:155 max:180 shoes: Specialized Tarmac Elite 2009

Staple Lane, Crocknorth and Box Hill

Thursday Mar 13, 2014 #

4 PM

Road Running 35:50 intensity: (11 @0) + (5 @1) + (21:43 @2) + (5:29 @3) + (6:49 @4) + (1:33 @5) 7.29 km (4:55 / km) +3m 4:54 / km
ahr:161 max:187 shoes: New Balance MR1080BW v2.2

Weights 6:06 intensity: (1 @0) + (5:57 @1) + (8 @2)
ahr:131 max:141

Dumbbell One Arm Row @ 17.5kg
Dumbbell Chest Press @ 15kg
12 reps x 3 sets

Tuesday Mar 11, 2014 #

Event: London Street-O Race #7: Waterloo
 
6 PM

Orienteering race (street) 1:00:03 intensity: (19 @0) + (3:23 @1) + (16:18 @2) + (21:42 @3) + (16:20 @4) + (2:01 @5) 11.3 km (5:19 / km) +75m 5:09 / km
ahr:162 max:190 shoes: New Balance MR1080BW v2.2

SLOW Waterloo Street-O
Not particularly happy with my route choice or execution this evening. I think I was expecting a faster course, like 18 months ago, and instead found myself running round quite a well-planned intricate course the wrong way - not enough control density. Lesson for next time.

My pace slowed quite markedly in the second half, both as the controls became denser and I struggled to find them, and as my left knee tightened up. I'm really not sure what the problem is, and while it's a little irritated, it's not exactly debilitating. Loath to stop and rest it yet again,

Monday Mar 10, 2014 #

3 PM

Road Running 15:52 intensity: (6:22 @0) + (51 @1) + (5:32 @2) + (1:50 @3) + (1:17 @4) 3.5 km (4:32 / km) +1m 4:32 / km
ahr:154 max:175 shoes: New Balance MR1080BW v2.2

Weights 23:00 intensity: (2:09 @0) + (8:54 @1) + (11:57 @2)
ahr:124 max:154

Dumbbell One Arm Row @ 17.5kg
Dumbbell Goblet Squat @ 17.5kg
12 reps x 3 sets

TRX Row
Kettlebell Swing @ 16kg
12reps x 3 sets

Dumbbell Chest Press @ 15kg
Dumbbell Step Up @ 10kg
12 reps x 3 sets

Medicine Ball slams 12kg
TRX PressUps
12 reps x 3 sets

Saturday Mar 8, 2014 #

8 AM

Road Cycling 2:47:09 intensity: (34:07 @0) + (59:49 @1) + (1:06:28 @2) + (3:31 @3) + (3:14 @4) 61.45 km (22.1 kph) +786m
ahr:131 max:173 shoes: Specialized Tarmac Elite 2009

Staple Lane, Holmbury Hill and White Down Lane
First ride with Pete since his knee op, and therefore quite gentle. Good pace up White Down which was better than Thursday. Targeting a PR on White Down and 6:00 for Effingham Junction to Cobham.

Thursday Mar 6, 2014 #

1 PM

Road Cycling 2:45:29 intensity: (9:43 @0) + (23:23 @1) + (1:28:56 @2) + (42:20 @3) + (1:07 @4) 66.04 km (23.9 kph) +825m
ahr:149 max:172 shoes: Specialized Tarmac Elite 2009

Ranmore Common, Green Dene, Holmbury Hill and White Down Lane
Good afternoon's ride, but 20 minutes slower than when I cycled it last summer, albeit probably with others, and this is only my second ride in over six months.

Wednesday Mar 5, 2014 #

4 PM

Road Running intervals 42:34 intensity: (7 @0) + (11 @1) + (3:11 @2) + (17:53 @3) + (12:37 @4) + (8:35 @5) 9.02 km (4:43 / km) +15m 4:41 / km
ahr:172 max:230 weight:73.9kg shoes: New Balance MR1080BW v2.2

Pseudo-intervals: fast alongside the waterways: the Thames and the Wapping Canal. Intervals substantially slower on the return from Tower Bridge.

Tuesday Mar 4, 2014 #

2 PM

Road Running 14:43 intensity: (4:52 @0) + (10 @1) + (29 @2) + (4:46 @3) + (4:26 @4) 3.51 km (4:12 / km) +1m 4:11 / km
ahr:167 max:175 shoes: New Balance MR1080BW v2.2

Weights 20:04 intensity: (2 @0) + (6:24 @1) + (12:52 @2) + (46 @3)
ahr:143 max:161

TRX Row
Kettlebell Swing @ 16kg
12reps x 3 sets

Dumbbell One Arm Row @ 17.5kg
Dumbbell Goblet Squat @ 17.5kg
12 reps x 3 sets

Medicine Ball slams 9kg
TRX PressUps
12 reps x 3 sets

Dumbbell Chest Press @ 15kg (12/9/12)
Dumbbell Step Up @ 10kg
12 reps x 3 sets

Monday Mar 3, 2014 #

10 AM

Road Running 41:31 intensity: (7 @0) + (32 @1) + (3:25 @2) + (22:09 @3) + (14:31 @4) + (47 @5) 9.12 km (4:33 / km) +14m 4:31 / km
ahr:167 max:183 weight:75.5kg shoes: New Balance MR1080BW v2.2

Saturday Mar 1, 2014 #

4 PM

Road Cycling 55:28 intensity: (1:50 @1) + (21:48 @2) + (22:39 @3) + (8:49 @4) + (22 @5) 25.59 km (27.7 kph) +138m
ahr:160 max:181 shoes: Specialized Tarmac Elite 2009

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