Training Log Archive: AngusLIn the 7 days ending Sep 12, 2016:
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Sunday Sep 11, 2016 #
6 AM
Road Running 14:39 3.13 km (4:41 / km) +18m 4:33 / km
ahr:152 max:160 rhr:81 slept:4.75 weight:70.1kg shoes: New Balance M1080WB v4
Run to Surbiton to catch the first train. There with 90 seconds to spare.
9 AM
Orienteering race 25:30 5.66 km (4:30 / km) +5m 4:29 / km
ahr:170 max:183 rhr:81 slept:4.75 weight:70.1kg shoes: New Balance M1080WB v4
LCR 2016: Soho and Covent Garden
Really good run - by far the best of the weekend. 4:30 while navigating is pretty good going. 7/52 is arguably not as good as at Crystal Palace, but I felt that I was completely on top of this one throughout, bar the two small issues below.
Only one navigational error, when I mistook pink OOB for blue covered walkway (duh) and one oxygen debt-related mistake when I didn't see that the control was on the ground - cost me 60 seconds. Without that I would have just beaten Colin, but that is of course always a big "if".
Excellent area, and pleased with my result.
Really good run - by far the best of the weekend. 4:30 while navigating is pretty good going. 7/52 is arguably not as good as at Crystal Palace, but I felt that I was completely on top of this one throughout, bar the two small issues below.
Only one navigational error, when I mistook pink OOB for blue covered walkway (duh) and one oxygen debt-related mistake when I didn't see that the control was on the ground - cost me 60 seconds. Without that I would have just beaten Colin, but that is of course always a big "if".
Excellent area, and pleased with my result.
Saturday Sep 10, 2016 #
11 AM
Orienteering race 51:20 10.2 km (5:02 / km) +8m 5:01 / km
ahr:170 max:184 rhr:68 slept:5.7 weight:69.1kg shoes: New Balance M1080WB v4
LCR 2016: Rotherhithe
Never assume that the map is wrong, despite whatever other evidence surrounds you. Idiot.
Never assume that the map is wrong, despite whatever other evidence surrounds you. Idiot.
Friday Sep 9, 2016 #
Event: London City Race Weekend
6 PM
Orienteering race 27:06 5.47 km (4:57 / km) +86m 4:35 / km
ahr:174 max:186 rhr:55 slept:5.3 weight:68.8kg shoes: New Balance M1080WB v4
LCR 2016 Crystal Palace
7th out of 65. Quite pleased although it must be my pace that's making up for the navigational errors!
7th out of 65. Quite pleased although it must be my pace that's making up for the navigational errors!
Wednesday Sep 7, 2016 #
12 PM
Road Running intervals 41:11 8.2 km (5:01 / km) +48m 4:53 / km
ahr:173 max:194 slept:6.0 weight:68.6kg shoes: Brooks Ravenna 7
Intervals after warm-up: four times 3 minutes on; 3 minutes recovery
First one must have been close to a km: headed out at 3:20-25 which was quicker than expected, but felt OK. However payback later as second was OK, but three and four were very tough. Still managed to do reverse splits for both. It was climbing back up towards high HR that was tough; once I was there, I could stretch out. Max HR of 194 is higher than for a while.
Interval paces from Richard - I was ahead of these:
#1: 3:39
#2: 3:45
#3: 3:53
#4: 3:58
First one must have been close to a km: headed out at 3:20-25 which was quicker than expected, but felt OK. However payback later as second was OK, but three and four were very tough. Still managed to do reverse splits for both. It was climbing back up towards high HR that was tough; once I was there, I could stretch out. Max HR of 194 is higher than for a while.
Interval paces from Richard - I was ahead of these:
#1: 3:39
#2: 3:45
#3: 3:53
#4: 3:58