Training Log Archive: Tim SIn the 7 days ending Jan 28, 2013:
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Monday Jan 28, 2013 #
Note
Bit run down, sore and coldy, so rest day.
Sunday Jan 27, 2013 #
Event: BKO Concorde Chase
Orienteering 1:40:00 [3]
Years (15?) since I last did a black/M21 course....
From a running perspective, felt pretty good, felt like I was going at a decent pace all the way.
Nav on the other hand was shoddy, to the extent that loads of controls where I know ran an extra 100m or so don't really show up as "off trend" on Splitbrowser...lost a good 20mins overall i think.... with multi-min losses at 6 and 29.
on the positive side... 4,5,8,9,11,12,13,14,15,16,20,21,26,28,30 and 31 were ok, and it was a good run training day, which really was the goal.
From a running perspective, felt pretty good, felt like I was going at a decent pace all the way.
Nav on the other hand was shoddy, to the extent that loads of controls where I know ran an extra 100m or so don't really show up as "off trend" on Splitbrowser...lost a good 20mins overall i think.... with multi-min losses at 6 and 29.
on the positive side... 4,5,8,9,11,12,13,14,15,16,20,21,26,28,30 and 31 were ok, and it was a good run training day, which really was the goal.
Saturday Jan 26, 2013 #
Cycling 3:30:00 [3] 91.0 km (2:18 / km)
Much better long ride... strong to the finish, power numbers looking better.
180/196W
180/196W
Friday Jan 25, 2013 #
Cycling 1:00:00 [3]
Steady @210-20W @ 140isbpm.
Running 40:00 [3]
20mins @ 7.5, then 2x 4mins @ 9.7, 4 mins easy
Harder than last week as legs more tired... strange niggle.. achilles I think after 2 intervals so aborted .... possibly a function of v tight socks around the foot?
Harder than last week as legs more tired... strange niggle.. achilles I think after 2 intervals so aborted .... possibly a function of v tight socks around the foot?
Thursday Jan 24, 2013 #
Cycling 1:10:00 [3]
20mins warm-up, then 6x5min, 3 mins rest.
~290W average... warm-up watts coming through, and getting more comfortable in the position.
~290W average... warm-up watts coming through, and getting more comfortable in the position.
Wednesday Jan 23, 2013 #
Running 1:00:00 [3]
Reps
20mins @7.5-8
15x1min, 1 min rest.5@10.5, 2 @ 10.6, 8 @ 10.7
10mins @ 7.5
20mins @7.5-8
15x1min, 1 min rest.5@10.5, 2 @ 10.6, 8 @ 10.7
10mins @ 7.5
Cycling 1:00:00 [3]
Easy at 200Wish
Tuesday Jan 22, 2013 #
Cycling 1:40:00 [3]
20mins warm-up, then 20x3mins 60rpmish), 1 min off
270-280W+
Felt strong, coming together, good session
270-280W+
Felt strong, coming together, good session
Running 30:00 [3]
Straight off the bike..@7.5 felt very easy.