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Training Log Archive: John O

In the 7 days ending Sep 14, 2013:

activity	#	time	miles		km		+m
Cycling	8	2:37:27	38.55	(14.7/h)	62.04	(23.6/h)	43
Running	3	2:10:03	11.88	(10:57)	19.12	(6:48)	289
Orienteering	1	1:18:08	6.37	(12:16)	10.25	(7:37)	288
Intervals	1	27:22	2.98	(9:11)	4.8	(5:42)	8
S&C	1	13:00
Total	11	6:46:00	59.78		96.21		628

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Saturday Sep 14, 2013 #

12 PM

Running 6:49 [3] 0.54 km (12:37 / km)
ahr:108 max:130 shoes: 2012 Jalas OShoes

To the start

Orienteering 1:18:08 [3] 10.25 km (7:37 / km) +288m 6:41 / km
ahr:170 max:183 shoes: 2012 Jalas OShoes

Malham Event.
Knee was ok and was able to run fairly fast in places. Was very slow on the hills. Messed up number 1 and slightly at #3 but otherwise ok.

9 PM

S&C 13:00 [3]

Short Brown - Splits

Friday Sep 13, 2013 #

9 AM

Cycling 14:00 [3] 5.6 km (24.0 kph)
(rest day)

Total to/from work for the day

Thursday Sep 12, 2013 #

9 AM

Cycling 14:00 [3] 5.6 km (24.0 kph)

Total to/from work for the day

Wednesday Sep 11, 2013 #

9 AM

Cycling 14:00 [3] 5.6 km (24.0 kph)

Total to/from work for the day

5 PM

Cycling 10:52 [3] 3.93 km (21.7 kph) +7m
ahr:146 max:166 shoes: 2012 Saucony PG4 Cycle

Cycle down to the marsh

Running 52:15 [3] 8.31 km (6:17 / km) +36m 6:09 / km
ahr:164 max:176 shoes: 2012 Saucony PG4 Road

Was expecting the marsh to be completely flooded, as high tide was at 4, but two hours later when I was out running, the water level was low enough to be able to run on the marsh. The soft ground was great but all the ditches make it slow going. Short section on a road, footpath, round a few fields and then back onto the marsh before heading back to the bike.

Cycling 11:19 [3] 4.04 km (21.4 kph) +28m
ahr:153 max:168 shoes: 2012 Saucony PG4 Cycle

Cycled home from the marsh

Tuesday Sep 10, 2013 #

Note

Was hoping to go and run on the Marsh tomorrow (Wed) but it will be high tide when I finish work.
Might have to go before work.

9 AM

Cycling 14:00 [3] 5.6 km (24.0 kph)

Total of cycling to/from work for the day

8 PM

Cycling 25:00 [3] 9.0 km (21.6 kph)

Cycling, cycle path out towards morecambe. Saw Natalie (+someone who recognised me, but don't know who) on their way back from athletics.

Monday Sep 9, 2013 #

9 AM

Cycling 14:00 [3] 5.6 km (24.0 kph)

Total cycling to/from work for the day

6 PM

Cycling 19:16 [3] 8.07 km (25.1 kph) +8m
ahr:144 max:166 shoes: 2012 Saucony PG4 Cycle

Cycled to intervals with Helen

Intervals 27:22 [3] 4.8 km (5:42 / km) +8m 5:39 / km
ahr:168 max:187 shoes: 2012 Saucony PG4 Road

Quentin wasn't around to run his intervals session so Chris had to take over. He'd obviously spent all day planning it, so made it up as we went along. Something like
2 * 90s
2 * 60
2 * 90
2 * 60
1 * 90
which sums to 34 minutes so probably about correctish

Cycling 21:00 [3] 9.0 km (25.7 kph)
shoes: 2012 Saucony PG4 Cycle

Forget to start the Garmin on the way back, so a slight estimate

Sunday Sep 8, 2013 #

12 PM

Running 1:10:59 [3] 10.27 km (6:55 / km) +253m 6:09 / km
ahr:155 max:182 shoes: 2012 Saucony PG4 Road

Run along and round Muncaster fell with Mum, Dad and Helen.

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