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Training Log Archive: BCH

In the 7 days ending Nov 11, 2013:

activity # timemileskm+m
  Running5 2:47:35 14.92 24.01 308
  Orienteering3 2:08:02 12.38(10:21) 19.92(6:26) 262
  Spinning2 1:38:20
  S&C1 1:01:54
  Cardio1 8:24
  Total8 7:44:15 27.29 43.92 570

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TuWeThFrSaSuMo

Monday Nov 11, 2013 #

4 PM

Spinning 45:02 intensity: (3:15 @1) + (8:04 @2) + (13:31 @3) + (18:28 @4) + (1:44 @5)
ahr:153 max:182

Didn't set an alarm for spinning in the morning. Oops.
So took myself down to the gym for my own session later.
Did 10x 3 min loop of 1min quite hard, 1 min really hard, 1 min rest. Alternating between fast flat and hills.

Cardio 8:24 intensity: (4:24 @1) + (4:00 @2)
ahr:120 max:130

Just wasting 10 mins on the cross trainer recovering before EUOC run.

Running 49:14 intensity: (18 @1) + (2:58 @2) + (34:42 @3) + (11:16 @4) 8.56 km (5:45 / km) +92m 5:27 / km
ahr:153 max:169

Recovery run, was nice and easy going.

Running 10:00 [3]

Across to the gym

Sunday Nov 10, 2013 #

10 AM

Running 15:33 intensity: (17 @2) + (3:07 @3) + (12:09 @4) 2.59 km (6:00 / km) +70m 5:17 / km
ahr:166 max:179

Across to Blackford.
11 AM

Orienteering 24:09 intensity: (13 @2) + (31 @3) + (14:18 @4) + (9:07 @5) 3.75 km (6:26 / km) +88m 5:46 / km
ahr:176 max:188

SSOC Relays.
Winning team, even though I was told I was going slowly.
Felt quite good, always enjoy a relay, though maybe could have pushed it more..

Saturday Nov 9, 2013 #

Event: ESOC Edinburgh Weekend inc. Scottish Uni Champs
 
12 PM

Running 28:30 intensity: (1:20 @3) + (11:35 @4) + (15:35 @5) 5.34 km (5:20 / km) +77m 4:59 / km
ahr:178 max:188

Across to the Urban event. Managed to hit the worst rain of the day.
2 PM

Orienteering 55:55 intensity: (1:05 @1) + (1:37 @2) + (7:55 @3) + (35:00 @4) + (10:18 @5) 10.35 km (5:24 / km) +71m 5:13 / km
ahr:168 max:186

ESOC Urban and SSOC.
Again didn't feel very race-y for much of it, just got myself around.

Thursday Nov 7, 2013 #

6 PM

Running 21:26 intensity: (20 @2) + (31 @3) + (9:31 @4) + (11:04 @5) 3.5 km (6:08 / km) +15m 6:00 / km
ahr:167 max:186

Orienteering 47:58 intensity: (9 @1) + (9 @2) + (7:06 @3) + (28:56 @4) + (11:38 @5) 5.82 km (8:14 / km) +103m 7:34 / km
ahr:171 max:187

FWtN Craigmillar.
Head high nettles and rain didn't make it that enjoyable.
Possible wrong choice of shoes as well.

Running 22:52 intensity: (1 @2) + (40 @3) + (8:00 @4) + (14:11 @5) 4.02 km (5:41 / km) +54m 5:20 / km
ahr:169 max:181

Wednesday Nov 6, 2013 #

7 AM

Spinning 53:18 intensity: (2:41 @1) + (10:22 @2) + (7:37 @3) + (23:14 @4) + (9:24 @5)
ahr:148 max:176

Running 20:00 [3]

To/from the gym

Tuesday Nov 5, 2013 #

5 PM

S&C (Circuits) 1:01:54 intensity: (3:48 @1) + (4:10 @2) + (20:55 @3) + (20:24 @4) + (12:37 @5)
ahr:149 max:183

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