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Training Log Archive: AngusL

In the 31 days ending May 31, 2018:

activity # timemileskm+m
  Off Road Running5 8:17:33 26.99(18:26) 43.43(11:27) 1887
  Road Running13 7:31:40 57.22(7:54) 92.09(4:54) 443
  Orienteering3 2:26:55 13.27(11:04) 21.36(6:53) 327
  MTB Cycling1 1:21:08 9.2(6.8/h) 14.81(11.0/h) 269
  Total21 19:37:16 106.69(11:02) 171.7(6:51) 2925
  [1-5]21 16:15:36

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Thursday May 31, 2018 #

3 PM

Road Running 28:02 intensity: (9 @1) + (19:27 @2) + (8:26 @3) 5.86 km (4:47 / km) +33m 4:39 / km
ahr:157 max:167 shoes: Brooks Ravenna 7

Steady in the humidity

Tuesday May 29, 2018 #

Event: London Park Race Series 2018 #2: Waterloo Parks
 
6 PM

Orienteering race 30:50 intensity: (31 @0) + (59 @1) + (6:35 @2) + (7:44 @3) + (12:45 @4) + (2:16 @5) 6.04 km (5:06 / km) +8m 5:04 / km
ahr:165 max:189 shoes: Brooks Ravenna 7

SLOW Waterloo Parks

Long - Splits

Monday May 28, 2018 #

8 AM

Off Road Running 49:14 intensity: (4:05 @0) + (37:51 @1) + (7:18 @2) 7.01 km (7:02 / km) +195m 6:10 / km
ahr:131 max:157 shoes: Brooks Ghost 10 blue/red

Barr Trails before breakfast

Sunday May 27, 2018 #

10 AM

Off Road Running 6:28:37 intensity: (2:38:19 @0) + (2:52:58 @1) + (49:28 @2) + (3:13 @3) + (4:32 @4) + (7 @5) 25.53 km (15:13 / km) +1678m 11:27 / km
ahr:123 max:185 shoes: Meindl Respond GTX

Benyallery, Merrick and Shalloch on Minnoch

Saturday May 26, 2018 #

3 PM

MTB Cycling 1:21:08 intensity: (26:00 @0) + (37:40 @1) + (17:15 @2) + (13 @3) 14.81 km (11.0 kph) +269m
ahr:127 max:162

Kirroughtree - blue course

Wednesday May 23, 2018 #

12 PM

Road Running intervals 27:32 intensity: (2:02 @0) + (7:28 @1) + (9:58 @2) + (6:43 @3) + (1:09 @4) + (12 @5) 5.68 km (4:51 / km) +93m 4:29 / km
ahr:148 max:182 shoes: Brooks Ravenna 7

Shadwell Basin intervals in the sunshine

Tuesday May 22, 2018 #

Event: London Park Race Series 2018 #1: Greenwich
 
7 PM

Orienteering race 32:16 intensity: (13 @0) + (45 @1) + (3:52 @2) + (5:53 @3) + (21:25 @4) + (8 @5) 6.28 km (5:08 / km) +70m 4:52 / km
ahr:169 max:180 shoes: Brooks Ravenna 7

DFOK Greenwich Park Race
A little tired from the weekend, but fitness holding up. It's the concentration that's missing: I seem to have lost the ability to read a map at any speed. Even Matteo put me right at one point - credit to him! A mental block on 12-13 lost me my position ahead of Ollie (on the ground, not in time) and I never recovered from that.

Sunday May 20, 2018 #

11 AM

Orienteering race 1:23:49 intensity: (29 @0) + (16:30 @1) + (46:34 @2) + (20:16 @3) 9.04 km (9:16 / km) +249m 8:09 / km
ahr:150 max:169 shoes: Inov8 Mudclaw 300

TVOC Whiteleaf and Great Hampden - retired
I just wasn’t enjoying it today. Too much prickly or stinging vegetation; too many brashings; hills too steep after yesterday’s Parkrun (although that’s a lame excuse). More likely my head’s not properly into it after over six months away from the sport and pressure to be back on time for people I’d travelled with (although that wasn’t required). So probably mental more than physical. I need to work on that.

Off Road Running warm up/down 7:09 intensity: (31 @1) + (6:38 @2) 1.42 km (5:02 / km) +10m 4:52 / km
ahr:149 max:155 shoes: Inov8 Mudclaw 300

Warm down jog back to registration

Saturday May 19, 2018 #

8 AM

Road Running warm up/down 9:12 intensity: (18 @0) + (2:10 @1) + (6:44 @2) 1.55 km (5:57 / km) +3m 5:53 / km
ahr:142 max:155 shoes: Brooks Ghost 10 blue/red

Parkrun warmup

Road Running race 19:12 intensity: (4 @1) + (9 @2) + (1:05 @3) + (5:29 @4) + (12:25 @5) 4.98 km (3:51 / km)
ahr:179 max:187 shoes: Brooks Ghost 10 blue/red

First Parkrun
Always wanted to go sub-20 on my first one, so that was nice.
C • Not too shabby 2

Thursday May 17, 2018 #

11 AM

Road Running 36:06 intensity: (8 @1) + (9:37 @2) + (9:28 @3) + (10:49 @4) + (6:04 @5) 8.19 km (4:24 / km) +27m 4:20 / km
ahr:166 max:183 shoes: Brooks Ravenna 7

(Almost) Tower Bridge tempo: 20’33” 5k

Wednesday May 16, 2018 #

8 PM

Off Road Running intervals 19:36 intensity: (49 @0) + (9:48 @1) + (5:15 @2) + (2:45 @3) + (59 @4) 3.55 km (5:31 / km) +3m 5:30 / km
ahr:141 max:173 shoes: Brooks Ghost 10 blue/red

Russian steps in Cassiobury Park

Tuesday May 15, 2018 #

11 AM

Road Running 38:07 intensity: (24 @1) + (6:23 @2) + (29:08 @3) + (2:12 @4) 8.1 km (4:42 / km) +27m 4:38 / km
ahr:164 max:172 shoes: Brooks Ravenna 7

Almost Tower Bridge and back

Monday May 14, 2018 #

7 PM

Road Running intervals 34:42 intensity: (2:04 @0) + (21:32 @1) + (9:34 @2) + (39 @3) + (53 @4) 6.11 km (5:41 / km) +3m 5:40 / km
ahr:135 max:174 shoes: Brooks Ghost 10 blue/red

Gentle Cassiobury intervals on a summer evening

Sunday May 13, 2018 #

6 PM

Road Running 51:13 intensity: (2:25 @0) + (25:22 @1) + (23:12 @2) + (14 @3) 8.83 km (5:48 / km) +85m 5:32 / km
ahr:137 max:160 shoes: Brooks Ghost 10 blue/red

Friday May 11, 2018 #

11 AM

Off Road Running intervals 32:57 intensity: (2:04 @0) + (18:56 @1) + (10:03 @2) + (1:04 @3) + (50 @4) 5.93 km (5:33 / km) +1m 5:33 / km
ahr:137 max:175 shoes: Brooks Ghost 10 blue/red

Cassiobury Park intervals

Thursday May 10, 2018 #

6 AM

Road Running 25:54 intensity: (55 @0) + (18:03 @1) + (6:55 @2) + (1 @3) 4.59 km (5:38 / km) +22m 5:30 / km
ahr:136 max:151 shoes: Brooks Ghost 10 blue/red

Early morning canal and park

Wednesday May 9, 2018 #

12 PM

Road Running 43:09 intensity: (8:30 @2) + (31:07 @3) + (3:32 @4) 9.07 km (4:46 / km) +27m 4:41 / km
ahr:163 max:173 shoes: Brooks Ravenna 7

Monday May 7, 2018 #

6 PM

Road Running 27:44 intensity: (43 @0) + (21:21 @1) + (5:40 @2) 4.73 km (5:52 / km) +22m 5:44 / km
ahr:135 max:145 shoes: Brooks Ghost 10 blue/red

Canal and Cassiobury Park in reverse

Sunday May 6, 2018 #

8 PM

Road Running 20:56 intensity: (33 @0) + (2:06 @1) + (12:04 @2) + (6:13 @3) 4.47 km (4:41 / km) +29m 4:32 / km
ahr:152 max:168 shoes: New Balance M1080WB v4

Saturday May 5, 2018 #

6 PM

Road Running tempo 56:24 intensity: (10 @0) + (1:45 @1) + (11:16 @2) + (14:35 @3) + (21:45 @4) + (6:53 @5) 12.46 km (4:32 / km) +26m 4:29 / km
ahr:167 max:182 shoes: New Balance M1080WB v4

45 minute nap beforehand, then out to wake myself up. 5km in 20:56 in the middle. Crowds in the early evening sun along the riverside at Kingston.

Wednesday May 2, 2018 #

4 AM

Road Running 33:27 intensity: (6:06 @2) + (22:43 @3) + (4:38 @4) 7.45 km (4:29 / km) +45m 4:22 / km
ahr:163 max:178 shoes: New Balance M1080WB v4

So much warmer than Monday: 20°C at 4:30am vs 7° max on Monday. Birds out imitating police sirens. Patches of warm and cool air. Really lovely morning.

New lactate threshold: 4:42 at 168bpm
VO2 max estimated at 55

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