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Training Log Archive: roar

In the 7 days ending Apr 28, 2013:

activity # timemileskm+mload
  Running (road)4 2:09:36 13.34(9:43) 21.47(6:02) 37326.0
  Orienteering2 1:54:53 10.09(11:23) 16.24(7:04) 66742 /44c95%42.3
  Cycling1 1:21:310.4
  Strength1 11:410.2
  Total4 5:37:41 23.43 37.71 104042 /44c95%68.8
  [1-5]4 3:38:27

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MoTuWeThFrSaSu

Sunday Apr 28, 2013 #

11 AM

Running (road) warm up/down 22:21 intensity: (13:07 @0) + (4:15 @1) + (4:59 @2) 2.45 km (9:08 / km) +195m 6:32 / km
ahr:127 max:151 shoes: VJ Integrators

To the start of SOL 3. Some walking and jogging, legs feeling a bit better today. Met Oleg coming back and he advised me to walk the rest of the way since it would be tough.

Orienteering race 1:26:27 intensity: (18 @0) + (6 @1) + (2:28 @2) + (1:04:32 @3) + (19:03 @4) 11.22 km (7:42 / km) +566m 6:09 / km
ahr:165 max:175 spiked:30/32c shoes: VJ Integrators

SOL 3 in Linn of Tummel and Clunie.
An area that hasn't been used for 10 years since the bracken is too rough. The 9.8k 570m course distance looked ominous too.
Started off easy as I thought it could end up a bit of an epic
1 was uphill in heather. Got it cleanly.
2 around to this to save the legs
3-4 opened up the throttle as it was downhill.
5 little high in the circle ~10s lost from not reading the map
6 decided to stay low as up was a long way around. We'll see what the splits says later!
7-9 was easy enough. The open mountain was heathery and tough going.
10 into the forest which it turns out was beautiful! nice running, but steep. Just watched my height.
11 ...
12 slightly high again, bit more though ~15s
13 went right to ensure I would see it
14-15 easy
16 here my legs started to hurt. My line was completely due to runnability. Kept moving though up the hill.
17 more pain, saw Regina when i was contouring and gave her a wave as she was going straight up the hill.
18-20 was just nice oing
21 careful under the boulders
22 whee
23 wheeeeeee
24 -25 were fine
26 was a bit firther along than i had expected but no lost time
27 I left 26 quite high for some reason but it probably wasn't bas as my legs wouldn't have liked any more climb
28 got to run along a path!
29-finish just trying to suffer my way to the end.

Pretty happy with the Result. Just do that again next weekend and we'll be set.
Map

Running (road) warm up/down 10:27 intensity: (3:55 @0) + (3:57 @1) + (2:35 @2) 1.63 km (6:26 / km) +15m 6:09 / km
ahr:134 max:150 shoes: VJ Integrators

jog back to the assembly, helped carry some pre-o controls.

Saturday Apr 27, 2013 #

1 PM

Running (road) warm up/down 5:03 intensity: (2:54 @0) + (1:59 @1) + (10 @2) 0.92 km (5:30 / km) +4m 5:23 / km
ahr:123 max:147 shoes: Salomon speed cross 2

Orienteering race 28:26 intensity: (30 @0) + (22 @1) + (3:04 @2) + (14:24 @3) + (10:06 @4) 5.01 km (5:40 / km) +101m 5:09 / km
ahr:164 max:177 spiked:12/12c shoes: Salomon speed cross 2

ELO event in Vogrie park. Legs just didn't seem to want to go very fast, or do uphills. Nice enough little parky place, better than just a run.

Running (road) warm up/down 11:32 intensity: (2:28 @0) + (6:14 @1) + (2:50 @2) 1.8 km (6:25 / km) +34m 5:52 / km
ahr:135 max:153 shoes: Salomon speed cross 2

Tuesday Apr 23, 2013 #

6 PM

Running (road) warm up/down 15:10 intensity: (1:28 @0) + (2:26 @1) + (6:38 @2) + (2:10 @3) + (1:21 @4) + (1:07 @5) 2.63 km (5:46 / km) +11m 5:39 / km
ahr:143 max:192 shoes: Asics Gel 1170

Warm up to DVC and around. Includes some strides and such

Running (road) intervals 25:11 intensity: (12 @0) + (23 @1) + (2:10 @2) + (5:31 @3) + (16:31 @4) + (24 @5) 5.02 km (5:01 / km) +29m 4:53 / km
ahr:166 max:179 shoes: Asics Gel 1170

6x 800m 60s rest.
Thsi hurt, a lot. The first 3 were alright, the 4th was really tough as the wind was picking up and I thought half way round it I might leave it there. Somehow motivated myself to do the 5th, and then I had to do the 6th. Was repping with 2 good marathon runners, one has done 2:26 (2 days ago in london) and one 2:28 (20 years ago)...
3:07
3:04
3:11
3:11
3:19
3:20

Running (road) warm up/down 9:46 intensity: (2 @0) + (27 @1) + (3:49 @2) + (5:28 @3) 1.68 km (5:49 / km) +35m 5:16 / km
ahr:148 max:159 shoes: Asics Gel 1170

A slow painful run home

Monday Apr 22, 2013 #

12 PM

Cycling (Road) 39:49 [0]
ahr:94 max:117 shoes: Basso

Cycled out to Heriot Watt with Gina to recce her route to work. It was very windy, but a nice cycle along the canal.

Running (road) (Recovery) 30:06 intensity: (5:49 @0) + (16:01 @1) + (8:16 @2) 5.35 km (5:38 / km) +50m 5:23 / km
ahr:129 max:156 shoes: Asics Gel 1170

Did a lap around the outer edge of HW while I was there. Felt pretty rough really, but a nice run, if a bit slow!

Cycling 20:03 [0]
ahr:87 max:120 shoes: Basso

Cycling home. Wind at our backs, much easier, also a more leisurley pace.

Strength 11:41 intensity: (10:02 @0) + (1:39 @1)
ahr:107 max:125 shoes: Asics Gel 1170

We stopped at an outdoor strength thingy and did some strength for fun. Just informal, mostly arms, but also legs presses and ab stuff.

Cycling 21:39 intensity: (18:37 @0) + (2:10 @1) + (52 @2)
ahr:93 max:142 shoes: Basso

The rest of the way home, went a little harder on the hill at the end.

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