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Training Log Archive: loobey

In the 30 days ending Jun 30, 2021:

activity # timemileskm+m
  Cycling16 11:47:08 18.97 30.53 522
  Running16 11:28:30 72.0(9:34) 115.88(5:56) 2501
  Strength & Conditioning6 3:45:00
  Orienteering4 3:27:16 16.62(12:28) 26.74(7:45) 709
  Swimming2 1:30:00 2.27(39:41) 3.65(24:39)
  Total40 31:57:54 109.86 176.8 3731
  [1-5]25 21:52:58

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Wednesday Jun 30, 2021 #

Cycling (Commute) 40:00 [0]

Note
(rest day)

Sports Massage

Tuesday Jun 29, 2021 #

11 AM

Strength & Conditioning 1:00:00 [1]

Achilles exercises + Core
5 PM

Running 20:17 intensity: (9 @0) + (14 @1) + (2:44 @2) + (17:10 @3) 3.88 km (5:13 / km) +44m 4:57 / km
ahr:146 max:163

To the end of Loxley. Walked home as my achilles was sore and it was a lovely day.

Monday Jun 28, 2021 #

Cycling 40:00 [0]

To/from pool
11 AM

Swimming 45:00 [2] 1.65 km (27:16 / km)

Sunday Jun 27, 2021 #

Note
(rest day)

Saturday Jun 26, 2021 #

2 PM

Cycling 1:47:08 intensity: (2:43 @0) + (49:41 @1) + (49:47 @2) + (4:57 @3) 30.53 km (3:31 / km) +522m 3:14 / km
ahr:117 max:154

Legs were saying no to running, so a cycle instead. Out to Damflask, Strines and back via Ughill and Stannington.

Friday Jun 25, 2021 #

Cycling (Commute) 40:00 [0]

5 PM

Running 27:36 intensity: (3 @0) + (49 @1) + (16:01 @2) + (10:43 @3) 5.04 km (5:29 / km) +84m 5:03 / km
ahr:133 max:146 shoes: Asics Gel-Kayano 25

Easy Rivelin, first half with Jonny.

Thursday Jun 24, 2021 #

Cycling (Commute) 40:00 [0]

5 PM

Strength & Conditioning 45:00 [1]

Wednesday Jun 23, 2021 #

Cycling (Commute) 40:00 [0]

6 PM

Running (Warm Up) 9:18 intensity: (8 @1) + (4:28 @2) + (4:42 @3) 1.68 km (5:33 / km) +30m 5:06 / km
ahr:135 max:149 shoes: VJ Bolds - Pink

Orienteering 40:02 intensity: (21 @0) + (4 @1) + (1:39 @2) + (9:15 @3) + (15:31 @4) + (13:12 @5) 5.97 km (6:42 / km) +117m 6:07 / km
ahr:167 max:186 shoes: VJ Bolds - Pink

Hesley Wood

Very very brambly but also was 1:5000 and lots of paths so was almost like a forest sprint. Caught up to a junior boy at 10 and had great fun racing against him and being more aggressive through the terrain than I would have otherwise. I took us in the wrong direction to 19, he turned right and I turned left, got the control and snuck away!

Running (Warm Down) 9:13 intensity: (2:04 @2) + (7:09 @3) 1.44 km (6:24 / km) +18m 6:02 / km
ahr:145 max:161 shoes: Mizuno Wave Sky 3

Tuesday Jun 22, 2021 #

5 PM

Running (Warm Up) 11:45 intensity: (19 @0) + (30 @1) + (9:57 @2) + (59 @3) 2.5 km (4:42 / km)
ahr:126 max:139 shoes: Asics Gel-Kayano 25

Running intervals 30:14 intensity: (1 @0) + (1:00 @1) + (4:41 @2) + (10:49 @3) + (8:54 @4) + (4:49 @5) 6.18 km (4:54 / km)
ahr:158 max:182 shoes: Asics Gel-Kayano 25

Industrial triangle session

1 lap tempo
6x ~2mins (90sec)

Bit more effort on the odd reps as it is gradual uphill/headwind. Feeling pretty good till the 5th one when I started to lose form and get a bit stumbly. But managed to hold pace.

Running (Warm Down) 11:06 intensity: (2 @1) + (1:08 @2) + (9:56 @3) 1.96 km (5:40 / km) +44m 5:06 / km
ahr:149 max:160 shoes: Asics Gel-Kayano 25

Monday Jun 21, 2021 #

Cycling 40:00 [0]

To/from pool
9 AM

Swimming 45:00 [2] 2.0 km (22:30 / km)

Checking out the pool for aqua jogging options.

Sunday Jun 20, 2021 #

10 AM

Running (Warm Up) 12:17 intensity: (34 @1) + (7:29 @2) + (4:14 @3) 2.5 km (4:55 / km)
ahr:132 max:151 shoes: Asics Gel-Kayano 25

Orienteering race 19:37 intensity: (21 @1) + (1:29 @2) + (1:46 @3) + (7:34 @4) + (8:27 @5) 4.29 km (4:34 / km) +42m 4:21 / km
ahr:169 max:184 shoes: Asics Gel-Kayano 25

Sheffield City Urban - Sprint Course

Fun race, that surprisingly didn't feel that long for a 20min sprint. Felt very rushed and behind the nav for a lot of it. A combination of struggling to read the map at 1:5000, and just running too fast. Needed to slow down a bit and spend an extra second or two planning ahead. Some silly routes on 5, 10 and 13.

Running (Warm Down) 17:57 intensity: (16 @1) + (2:08 @2) + (15:33 @3) 3.16 km (5:40 / km) +68m 5:07 / km
ahr:142 max:154 shoes: Asics Gel-Kayano 25

Saturday Jun 19, 2021 #

9 AM

Running 54:39 intensity: (9 @0) + (12 @1) + (6:57 @2) + (44:48 @3) + (2:33 @4) 9.7 km (5:38 / km) +242m 5:00 / km
ahr:150 max:170 shoes: Asics Gel-Kayano 25

Loxley Common

It finally rained so everything was smelling nice and fresh.
Also, everything has grown up so much since I was last there. Definitely wouldn't want to be orienteering there now!

Friday Jun 18, 2021 #

Cycling (Commute) 40:00 [0]

5 PM

Strength & Conditioning 30:00 [1]

Thursday Jun 17, 2021 #

Cycling (Commute) 40:00 [0]

5 PM

Running (Warm Up) 11:46 intensity: (1:28 @1) + (9:51 @2) + (27 @3) 2.32 km (5:04 / km)
ahr:124 max:138 shoes: Asics Gel-Kayano 25

Running intervals 35:11 intensity: (13 @1) + (5:02 @2) + (13:38 @3) + (9:18 @4) + (7:00 @5) 7.12 km (4:56 / km)
ahr:159 max:181 shoes: Asics Gel-Kayano 25

3x ~6mins (90sec) - 1 lap of Industrial Triangle
6x 30sec

Cloud has come in so it was a lot cooler than yesterday thankfully. One of my better sessions recently. Paces nothing special but I was pushing hard.

Running (Warm Down) 11:43 intensity: (7 @1) + (28 @2) + (11:08 @3) 2.01 km (5:49 / km) +45m 5:14 / km
ahr:150 max:162 shoes: Asics Gel-Kayano 25

Wednesday Jun 16, 2021 #

Cycling (Commute) 40:00 [0]

5 PM

Running 27:05 intensity: (8 @0) + (1:59 @1) + (6:25 @2) + (18:33 @3) 5.0 km (5:25 / km) +76m 5:02 / km
ahr:137 max:153 shoes: Asics Gel-Kayano 25

Easy Rivelin

Tuesday Jun 15, 2021 #

3 PM

Running 48:08 intensity: (7 @0) + (45 @1) + (8:57 @2) + (37:01 @3) + (1:18 @4) 8.7 km (5:32 / km) +199m 4:58 / km
ahr:144 max:168 shoes: Asics Gel-Kayano 25

Loxley
Felt pretty good apart from a tight left quad and some stomach cramping on the downhill towards Rivelin.
Lots of little inquisitive baby squirrels :)

Monday Jun 14, 2021 #

5 PM

Strength & Conditioning 20:00 [3]

Core

Sunday Jun 13, 2021 #

Note
(rest day)

4 hours disc golf in Manchester.

Very sore quads from the downhill yesterday.

Saturday Jun 12, 2021 #

10 AM

Running 2:46:44 intensity: (1:02 @1) + (34:23 @2) + (1:49:17 @3) + (20:03 @4) + (1:59 @5) 19.29 km (8:39 / km) +926m 6:58 / km
ahr:149 max:186 shoes: VJ XTRM 2

Glorious day out on the hills supporting Jonny in the Ennerdale Fell Race.

I ran/walked the first section of the race up Great Borne and along to Red Pike with a few bonus hills along the way. Watched Jonny go past on Red Pike then descended down to Ennerdale Water and back along a very rocky path beside the water.

Friday Jun 11, 2021 #

Note
(rest day)

Driving to the Lake District.

Thursday Jun 10, 2021 #

Cycling (Commute) 40:00 [0]

7 AM

Running 28:59 intensity: (26 @0) + (1:38 @1) + (8:19 @2) + (18:36 @3) 5.0 km (5:48 / km) +77m 5:23 / km
ahr:136 max:154 shoes: Asics Gel-Kayano 25

Morning Rivelin shuffle as I have my jab after work.

Wednesday Jun 9, 2021 #

Cycling (Commute) 40:00 [0]

5 PM

Strength & Conditioning 30:00 [1]

Bit of everything

Tuesday Jun 8, 2021 #

Cycling (Commute) 40:00 [0]

10 AM

Running 59:16 intensity: (2 @0) + (6 @1) + (1:20 @2) + (47:40 @3) + (10:08 @4) 10.9 km (5:26 / km) +237m 4:54 / km
ahr:155 max:175 shoes: Asics Gel-Kayano 25

Had to go into work for 30mins, so took the opportunity to run somewhere different.

Up to the top of Porter and back. I've only run in here a couple of times so it was a lot of fun wiggling my way along all the tracks.

Very glad for the tree cover as it was another scorcher out there.

Monday Jun 7, 2021 #

Cycling (Commute) 40:00 [0]
(rest day)

Sunday Jun 6, 2021 #

10 AM

Running (Warm Up) 9:51 intensity: (18 @0) + (1:24 @1) + (6:42 @2) + (1:27 @3) 1.93 km (5:06 / km) +95m 4:06 / km
ahr:126 max:142 shoes: VJ Bolds - Pink

Orienteering race 1:45:17 intensity: (50 @1) + (3:07 @2) + (27:17 @3) + (1:10:33 @4) + (3:30 @5) 11.9 km (8:51 / km) +336m 7:45 / km
ahr:166 max:186 shoes: VJ Bolds - Pink

Northern Long Champs - High Dam
13th

Oh boy...this was rather grim!!

It has been many years since I've run a proper long distance and it definitely showed.

Felt like I was racing for the first 7 controls. Navigating each leg well, but then losing a minute or so circling every control cos I couldn't read the detail properly at 1:15000. Then hit the open moorland and got baked in the sun and was just a really long trudge all the way to the finish.

Should've taken water with me but I thought with the early start and 2 gels I would be okay.

Saturday Jun 5, 2021 #

1 PM

Running (Warm Up) 10:42 intensity: (4 @0) + (11 @1) + (54 @2) + (9:33 @3) 2.08 km (5:08 / km) +48m 4:36 / km
ahr:145 max:161 shoes: VJ Bolds - Pink

Orienteering race 42:20 intensity: (14 @1) + (18 @2) + (4:28 @3) + (17:53 @4) + (19:27 @5) 4.58 km (9:15 / km) +215m 7:29 / km
ahr:172 max:184 shoes: VJ Bolds - Pink

British Middle Champs - Summer House Knott
9th

Similar story to all the forest orienteering I've been doing lately. Good for the first half then mistakes and struggling physically in the second half.

I was actually really pleased with how well I did through the first tricky 10 controls and was even in the lead after 7 controls and still in 3rd after 10!! Oxygen debt caught up with me at this point and lost a lot of time to 11, 14 and 16 and dropping down the field.


Friday Jun 4, 2021 #

Note
(rest day)

Thursday Jun 3, 2021 #

Cycling (Commute) 40:00 [0]

5 PM

Running 37:53 intensity: (22 @1) + (3:50 @2) + (31:21 @3) + (2:20 @4) 7.26 km (5:13 / km) +140m 4:46 / km
ahr:148 max:169

Wednesday Jun 2, 2021 #

Cycling (Commute) 40:00 [0]

5 PM

Strength & Conditioning 40:00 [1]

AB&T

Tuesday Jun 1, 2021 #

5 PM

Running 36:50 intensity: (6 @0) + (49 @1) + (2:55 @2) + (32:47 @3) + (13 @4) 6.22 km (5:55 / km) +128m 5:22 / km
ahr:146 max:166 shoes: Asics Gel-Kayano 25

Easy Rivelin with Jonny.
Achilles quite sore after the weekend.

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