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Training Log Archive: ba-ba

In the 7 days ending Jul 31, 2016:

activity # timemileskm+mload
  Running - Road9 5:17:51 43.32(7:20) 69.71(4:34) 995809.5
  Running - Trail1 1:26:00 10.52(8:10) 16.93(5:05) 524244.2
  Orienteering - Urban1 41:39 5.5(7:34) 8.85(4:42) 215160.8
  Total10 7:25:30 59.34(7:30) 95.5(4:40) 17341214.4
averages - sleep:7.4 rhr:41 weight:74.6kg

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Sunday Jul 31, 2016 #

10 AM

Running - Road 10:08 intensity: (58 @1) + (5:31 @2) + (3:39 @3) 2.03 km (5:00 / km) +70m 4:16 / km
ahr:141 max:155 shoes: Brookes Cascadia 10

Jog from Wood Green tube to Ally Pally. A last minute decision to head to London for the Beer Mile World Classic. Kindly put up by Harold Wyber so headed out for the LOK park event before the weekend's main event.

Orienteering - Urban 20:04 intensity: (13 @1) + (29 @2) + (20 @3) + (19:02 @4) 4.26 km (4:42 / km) +81m 4:18 / km
ahr:162 max:170 shoes: Brookes Cascadia 10

Park race. Pretty easy, bit slow uphill and poor at times spotting paths. Enjoyable though.

Orienteering - Urban 21:35 intensity: (14 @1) + (14 @2) + (2:40 @3) + (18:27 @4) 4.59 km (4:42 / km) +134m 4:06 / km
ahr:160 max:169 shoes: Brookes Cascadia 10

20min Odds and Evens score. Started with Harold, with me doing evens, him odds, to make it a bit more exciting. Lost 10points in penalties but gained 10 points from it so wiped face.

Running - Road 12:18 intensity: (2:16 @1) + (6:35 @2) + (3:27 @3) 2.36 km (5:13 / km) +75m 4:30 / km
ahr:137 max:152 shoes: Brookes Cascadia 10

2 PM

Running - Road 10:43 intensity: (1:16 @1) + (1:50 @2) + (5:42 @3) + (1:55 @4) 2.49 km (4:18 / km) +2m 4:17 / km
ahr:148 max:166 shoes: NB 590v5 SpeedRide

Running - Road race 6:31 intensity: (24 @2) + (33 @3) + (2:55 @4) + (2:39 @5) 1.61 km (4:03 / km)
ahr:166 max:177 shoes: NB 590v5 SpeedRide

Beer Mile World Classic - heat 2. 330mL cans of Heineken not the easiest to chug. Ran a bit harder today than Thursday but would like to have been 6:20 - can run harder! Clear win in this heat, and 4th best punter time of the day (5:30, 6:08 and 6:10 roughly the other times)

Running - Road warm up/down 10:10 intensity: (1:08 @1) + (4:34 @2) + (4:28 @3) 2.29 km (4:26 / km) +1m 4:26 / km
ahr:143 max:151 shoes: NB 590v5 SpeedRide

decided to do a warm down before the festivities well and truly kicked off. Harold, after 3 pints, was talked into doing a beer mile which was as slow as anyone who has seen Harold drink can imagine. Plenty of support by this point in proceedings though. I then found myself next to the lap marker and bell as one of the organisers said 'who's working this', so I ended up doing that and watching the elite races from the best seat in the house - although Corey Bellemore was so fast in running 4:34, I managed to miss the bell in the men's A race.
Missed my bus home to stay so ended up making a night of it until the party moved to Soho and, having been drinking since 2, I'd had enough. Missed the last tube by minutes...

Saturday Jul 30, 2016 #

8 AM

Running - Road 18:02 intensity: (3:05 @1) + (10:40 @2) + (4:17 @3) 3.65 km (4:56 / km) +113m 4:16 / km
ahr:142 max:155 shoes: NB 590v5 SpeedRide

Running - Road tempo 17:48 intensity: (3 @1) + (8 @2) + (4 @3) + (2:49 @4) + (14:44 @5) 4.96 km (3:35 / km) +48m 3:26 / km
ahr:173 max:181 slept:7.0 weight:74.9kg shoes: NB 590v5 SpeedRide

First lap felt pretty good, 2nd lap faded a bit, ~15s slower.

Running - Road 45:17 intensity: (3:33 @1) + (11:25 @2) + (24:40 @3) + (5:39 @4) 10.39 km (4:22 / km) +113m 4:08 / km
ahr:148 max:164 shoes: NB 590v5 SpeedRide

Looped back via Beauchief, Millhouses (where I bumped into the Johnsons) and back up to Woodseats

Friday Jul 29, 2016 #

8 AM

Running - Road 19:08 intensity: (4:08 @1) + (15:00 @2) 3.94 km (4:51 / km) +51m 4:34 / km
ahr:130 max:141 shoes: NB 580v3 Green

7 PM

Running - Road 18:18 intensity: (3:41 @1) + (10:18 @2) + (4:12 @3) + (7 @4) 3.82 km (4:48 / km) +83m 4:19 / km
ahr:136 max:156 slept:7.0 weight:74.9kg shoes: NB 580v3 Green

Justs tuck at the commutes. Feeling pretty good so no point pushing it too much with Borrowdale on the horizon and a bit of sharper racing planned this weekend.

Thursday Jul 28, 2016 #

6 PM

Running - Road 30:01 intensity: (4:02 @1) + (8:45 @2) + (15:16 @3) + (1:58 @4) 6.76 km (4:26 / km) +34m 4:20 / km
ahr:145 max:160 rhr:41 slept:8.0 weight:74.1kg shoes: NB 580v3 Green

Down to Woodbourn road, then out and back on the canal with Steve.
7 PM

Running - Road 6:36 intensity: (29 @1) + (27 @2) + (4:39 @3) + (1:01 @4) 1.6 km (4:08 / km)
ahr:150 max:161 shoes: NB 590v5 SpeedRide

some warming up

Running - Road race 6:47 intensity: (46 @2) + (1:04 @3) + (4:57 @4) 1.61 km (4:13 / km)
ahr:159 max:169 shoes: NB 590v5 SpeedRide

Sheffield Beer Mile.

Drinking out of a bottle never easy but paced it OK. 5th to start running, into 2nd after the second bottle then on my own, a way behind Andy Norman (5:37) but comfortably first local.

Running bit was very comfy (never really dipped below 3:30min/km) - save a few gassy moments on the first bend. Reckon I can try and push the pace next time - although practise at quick drinking from bottles would be required! Fancy a chunder mile at some point though, maybe a cheeky trip to the Beer Mile world champs in London on Sunday?

Good evening's entertainment though, and the alcohol soon hit. Glad of a lift home even if it did impact upon my mileage.

Wednesday Jul 27, 2016 #

6 PM

Running - Trail 1:26:00 intensity: (5:45 @1) + (29:13 @2) + (24:08 @3) + (26:54 @4) 16.93 km (5:05 / km) +524m 4:24 / km
ahr:146 max:167 slept:7.5 weight:74.4kg shoes: Brookes Cascadia 10

Lost Lad and Ladybower. Offered lifts out to make sure I went out so had Tamsin for (distant) company up to Lost Lad and Megan for the entirety. Feeling a bit heavy in the legs but put a bit of effort through them, although I thought not as much as my Hr suggests - I shall blame a headwind as well. Strava put Megan 6s ahead of me on a segment despite me leading all the way up it...

Tuesday Jul 26, 2016 #

Note

The main news is that, after a fairly strong start then a dip, my TdF fantasy team 'Edvald Boasson-Hardon' had a storming finish to Le Tour (mainly courtesy of Jarlinson Pantano) to narrowly overhaul Jones and Crickmore. Still a way off Nixon mind - backing Quintana over Froome no the best idea.
C • TdF 3
5 PM

Running - Road 20:35 intensity: (9:07 @1) + (11:28 @2) 3.94 km (5:14 / km) +81m 4:44 / km
ahr:125 max:145 slept:9.0 shoes: NB 580v3 Green

Running - Road 1:03:19 intensity: (6:46 @1) + (17:16 @2) + (13:47 @3) + (21:36 @4) + (3:54 @5) 14.36 km (4:25 / km) +273m 4:02 / km
ahr:153 max:175 shoes: NB 590v5 SpeedRide

Still a bit tired but had a power nap before heading out to do a pyramid around Grave park, trying out some new lighter shoes I found cheap in Decathlon.
1,2,3,4,5,4,3,2,1 with 1/1.5min recs. Undulating. Ground it out. Home via a bit of exploring.

Monday Jul 25, 2016 #

8 AM

Running - Road 22:10 intensity: (21:16 @1) + (54 @2) 3.92 km (5:39 / km) +51m 5:18 / km
ahr:115 max:130 slept:6.0 (rest day) shoes: NB 580v3 Green

Just this as shattered from yesterday's day out, beers and lack of sleep

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