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Training Log Archive: AngusL

In the 31 days ending Jul 31, 2018:

activity # timemileskm+m
  Rowing5 13:23:18 48.65(16:31) 78.29(10:16) 620
  Road Cycling7 11:00:24 160.02(14.5/h) 257.53(23.4/h) 2482
  Off Road Running9 9:32:49 54.95(10:25) 88.44(6:29) 1691
  Road Running8 4:46:27 33.4(8:35) 53.76(5:20) 373
  Swimming7 2:31:55 4.0(38:00) 6.43(23:36)
  Orienteering1 21:47 3.09(7:03) 4.98(4:23) 10
  Total33 41:36:40 304.12(8:13) 489.43(5:06) 5175
  [1-5]33 23:43:08
averages - sleep:6 weight:67.6kg

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Tuesday Jul 31, 2018 #

8 AM

Swimming 40:42 [3] 1.63 km (25:03 / km)
shoes: E1A Watford

1600m swim, 1/4 crawl @ 22spl
7 PM

Off Road Running 41:09 intensity: (7:44 @0) + (32:51 @1) + (34 @2) 6.64 km (6:12 / km) +100m 5:46 / km
ahr:124 max:141 shoes: Brooks Ravenna 7

Golf course 4-miler

Monday Jul 30, 2018 #

7 AM

Swimming 43:06 [3] 1.6 km (26:56 / km)
shoes: E1A Watford

1600m + 250m when I forgot to start the watch
3 PM

Road Cycling 45:53 intensity: (30 @0) + (6:15 @1) + (38:42 @2) + (26 @3) 22.26 km (29.1 kph) +139m
ahr:147 max:160 shoes: Specialized Tarmac Elite 2009

Chipperfield with added wind and puncture
Calibrated the new Garmin speed and cadence sensors. Much more discreet than the old Polar ones plus they’re connected.

Sunday Jul 29, 2018 #

3 PM

Off Road Running 1:40:21 intensity: (6:35 @0) + (1:27:55 @1) + (5:51 @2) 16.3 km (6:09 / km) +128m 5:56 / km
ahr:128 max:156 shoes: Brooks Ravenna 7

Whippendell 10 Miles with negative split

Friday Jul 27, 2018 #

8 AM

Road Running 31:52 intensity: (25 @0) + (48 @1) + (6:25 @2) + (16:05 @3) + (8:09 @4) 7.26 km (4:23 / km) +17m 4:20 / km
ahr:164 max:179 shoes: New Balance M1080WB v4

Thursday Jul 26, 2018 #

10 AM

Swimming 9:46 [3] 0.41 km (23:35 / km)

Final swim at La Villa Romaine

Wednesday Jul 25, 2018 #

10 AM

Rowing 1:41:19 [0] 10.35 km (9:48 / km) +65m 9:30 / km
ahr:82 max:112

Rowing 2:09:36 intensity: (2:09:20 @0) + (16 @1) 11.0 km (11:47 / km) +115m 11:12 / km
ahr:92 max:124

6 PM

Off Road Running 1:00:20 intensity: (1:01 @0) + (5:57 @1) + (28:44 @2) + (19:53 @3) + (4:45 @4) 11.43 km (5:17 / km) +290m 4:41 / km
ahr:156 max:178 shoes: New Balance M1080WB v4

Carsac-Aillac south in the hills round Groléjac
32°C at 19:30 when I finished!

Tuesday Jul 24, 2018 #

9 AM

Road Cycling 56:15 intensity: (55:44 @0) + (31 @1) 13.34 km (14.2 kph) +64m
ahr:98 max:129

Souillac to Saint-Julien-de-Lampon

Road Cycling 1:32:02 intensity: (1:26:07 @0) + (5:38 @1) + (16 @2) + (1 @3) 19.35 km (12.6 kph) +198m
ahr:97 max:143

Saint-Julien-de-Lampon back to Souillac via Chateau de Fénelon
6 PM

Swimming 23:32 [3] 1.0 km (23:38 / km)

1km swim in Souillac

Monday Jul 23, 2018 #

11 AM

Rowing 1:10:34 [0] 7.64 km (9:14 / km) +135m 8:29 / km
ahr:95 max:116

Dordogne 3.1: Meyronne to Souillac

Rowing 1:55:12 intensity: (1:54:32 @0) + (40 @1) 12.32 km (9:21 / km) +143m 8:50 / km
ahr:94 max:131

Dordogne 3.2: Meyronne to Souillac
5 PM

Off Road Running 59:42 intensity: (17 @0) + (1:52 @1) + (15:20 @2) + (26:26 @3) + (15:39 @4) + (8 @5) 11.14 km (5:22 / km) +289m 4:45 / km
ahr:163 max:181 shoes: New Balance M1080WB v4

10k over Combe Grande south of Souillac (29°C)

Sunday Jul 22, 2018 #

11 AM

Off Road Running 2:00:54 intensity: (1:57:58 @0) + (2:55 @1) + (1 @3) 7.82 km (15:28 / km) +235m 13:26 / km
ahr:95 max:126 shoes: New Balance M1080WB v4

Roche de Ste. Marie, Meyronne

Swimming 25:39 [3] 1.0 km (25:39 / km)

1km swim at La Terrace, Meyronne
6 PM

Off Road Running 29:32 intensity: (14 @0) + (1:19 @1) + (7:55 @2) + (8:07 @3) + (10:42 @4) + (1:15 @5) 5.82 km (5:04 / km) +176m 4:24 / km
ahr:163 max:191 shoes: New Balance M1080WB v4

Roche Sainte-Marie for the second time today

Saturday Jul 21, 2018 #

10 AM

Rowing 2:14:04 intensity: (2:13:37 @0) + (27 @1) 13.02 km (10:18 / km) +59m 10:04 / km
ahr:78 max:135

Dordogne 2.1 Carennac to Gluges
2 PM

Rowing 1:56:03 intensity: (1:55:59 @0) + (4 @1) 9.94 km (11:41 / km) +91m 11:10 / km
ahr:93 max:123

Dordogne 2.2: Gluges to Meyronne

Off Road Running 39:27 intensity: (37 @0) + (2:50 @1) + (18:36 @2) + (11:49 @3) + (5:23 @4) + (12 @5) 8.01 km (4:56 / km) +152m 4:30 / km
ahr:156 max:180 shoes: New Balance M1080WB v4

Five miles from Meyronne through St. Sozy, up the ridge and back to the hotel

Swimming 9:00 [3] 0.4 km (22:30 / km)

Just realised that my Garmin records swimming too. I see a whole new dimension of activity opening up.

Friday Jul 20, 2018 #

4 PM

Swimming 10 [3] 0.4 km (25 / km)

40 lengths of a 10m pool

Thursday Jul 19, 2018 #

11 AM

Rowing 37:55 [3] 4.12 km (9:12 / km)

Dordogne 1.1: Thézel to Carennac

Rowing 1:38:35 intensity: (1:38:22 @0) + (13 @1) 9.91 km (9:57 / km) +12m 9:53 / km
ahr:87 max:122

Dordogne 1.2: Thézel to Carennac
6 PM

Off Road Running 40:52 intensity: (1:06 @0) + (3:20 @1) + (7:49 @2) + (20:39 @3) + (7:29 @4) + (29 @5) 8.14 km (5:01 / km) +188m 4:30 / km
ahr:160 max:182 shoes: New Balance M1080WB v4

Five miles round Carennac

Tuesday Jul 17, 2018 #

12 PM

Road Cycling 1:32:43 intensity: (16 @0) + (36:07 @1) + (52:24 @2) + (2:47 @3) + (1:09 @4) 37.75 km (24.4 kph) +673m
ahr:142 max:174 shoes: Specialized Tarmac Elite 2009

Aston Hill three ways again

Saturday Jul 14, 2018 #

7 PM

Road Running 1:31:57 intensity: (7:03 @0) + (1:22:54 @1) + (2:00 @2) 15.03 km (6:07 / km) +120m 5:53 / km
ahr:127 max:147 shoes: Brooks Ravenna 7

Whippendell to Ricky then Croxley

Friday Jul 13, 2018 #

8 PM

Road Running hills 41:26 intensity: (3:19 @0) + (32:04 @1) + (5:24 @2) + (37 @3) + (2 @4) 6.85 km (6:03 / km) +79m 5:43 / km
ahr:131 max:171 shoes: Brooks Ghost 10 blue/red

Whippendell Woods hill intervals

Thursday Jul 12, 2018 #

3 PM

Road Running 40:25 intensity: (38 @0) + (2:13 @1) + (25:35 @2) + (5:02 @3) + (6:47 @4) + (10 @5) 8.68 km (4:39 / km) +108m 4:23 / km
ahr:155 max:181 shoes: Brooks Ghost 10 blue/red

Wednesday Jul 11, 2018 #

12 PM

Road Cycling 4:09 intensity: (3:52 @0) + (17 @1) 1.59 km (23.0 kph)
ahr:110 max:127

Quick mile to the station

Road Cycling 2:01:36 intensity: (9:36 @0) + (17:29 @1) + (1:26:46 @2) + (7:06 @3) + (39 @4) 53.22 km (26.3 kph) +659m
ahr:145 max:175 shoes: Specialized Tarmac Elite 2009

Aston Hill three ways, two punctures and one long walk

Tuesday Jul 10, 2018 #

Event: London Park Race Series 2018 #8: Maryon Park
 
7 PM

Road Running 27:38 intensity: (47 @0) + (26:51 @1) 4.73 km (5:51 / km) +21m 5:43 / km
ahr:130 max:138 shoes: Brooks Ravenna 7

Canal and Cassiobury Park

Monday Jul 9, 2018 #

10 AM

Road Cycling 1:26:40 intensity: (1:53 @0) + (16:00 @1) + (1:07:46 @2) + (1:01 @3) 41.25 km (28.6 kph) +275m
ahr:145 max:165 shoes: Specialized Tarmac Elite 2009

Chipperfield, Chesham and Chenies

Sunday Jul 8, 2018 #

8 AM

Off Road Running 1:20:32 intensity: (2:19 @0) + (1:04:58 @1) + (13:13 @2) + (2 @3) 13.15 km (6:08 / km) +132m 5:50 / km
ahr:134 max:147 shoes: Brooks Ravenna 7

Thursday Jul 5, 2018 #

6 PM

Road Running race 23:09 intensity: (14 @0) + (36 @1) + (1:52 @2) + (2:13 @3) + (17:04 @4) + (1:10 @5) 5.72 km (4:03 / km) +3m 4:02 / km
ahr:171 max:182 shoes: Brooks Racer ST4

JP Morgan Corporate Challenge

Wednesday Jul 4, 2018 #

1 PM

Road Cycling 1:27:47 intensity: (3 @0) + (7:54 @1) + (1:12:17 @2) + (7:23 @3) + (10 @4) 40.63 km (27.8 kph) +277m
ahr:150 max:171 weight:67.4kg shoes: Specialized Tarmac Elite 2009

Exploring towards the Chilterns

Tuesday Jul 3, 2018 #

Event: London Park Race Series 2018 #7: Victoria Park
 
6 AM

Road Running 25:32 intensity: (48 @0) + (21:03 @1) + (3:41 @2) 4.63 km (5:31 / km) +24m 5:23 / km
ahr:132 max:151 shoes: Brooks Ghost 10 blue/red

Canal and Cassiobury Park
6 PM

Orienteering race 21:47 intensity: (3 @0) + (19 @1) + (54 @2) + (5:18 @3) + (12:45 @4) + (2:28 @5) 4.98 km (4:23 / km) +10m 4:20 / km
ahr:172 max:192 slept:6.0 weight:67.7kg shoes: Brooks Ghost 10 blue/red

LOK Victoria Park
No compass and a hired punching dibber when I think it was SIAC-enabled, but very pleased with my (sparse) vegetation-based navigation and running. 3rd/27 when I finished; 6th/100+ by the end.

Road Running warm up/down 4:28 intensity: (7 @1) + (2:02 @2) + (2:08 @3) + (11 @4) 0.85 km (5:15 / km) +2m 5:12 / km
ahr:159 max:172 shoes: Brooks Ghost 10 blue/red

To Homerton station, to get to Southwark

Park Race - Splits

Monday Jul 2, 2018 #

3 PM

Road Cycling 42:47 intensity: (25 @0) + (4:39 @1) + (19:45 @2) + (13:38 @3) + (4:20 @4) 17.22 km (24.1 kph) +129m
ahr:155 max:175 shoes: Specialized Tarmac Elite 2009

Surbiton to Clapham Junction

Road Cycling 30:32 intensity: (15 @0) + (3:18 @1) + (19:30 @2) + (6:31 @3) + (58 @4) 10.91 km (21.4 kph) +68m
ahr:151 max:177 shoes: Specialized Tarmac Elite 2009

Harrow & Wealdstone headwind to Watford

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