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Training Log Archive: roar

In the 7 days ending Aug 3, 2014:

activity # timemileskm+mload
  Hill Walk2 6:27:12 16.47(23:31) 26.5(14:37) 13996.1
  Cycling2 1:51:51 12.44 20.03 13316.4
  Running (road)1 1:02:29 7.27(8:36) 11.69(5:21) 31721.2
  Orienteering1 31:17 3.87(8:05) 6.23(5:01) 7817 /19c89%11.2
  Total5 9:52:49 40.04 64.45 192717 /19c89%54.9
  [1-5]5 3:28:39

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MoTuWeThFrSaSu

Sunday Aug 3, 2014 #

12 PM

Hill Walk 3:42:47 intensity: (3:12:10 @0) + (30:30 @1) + (7 @2) 15.9 km (14:01 / km) +728m 11:24 / km
ahr:101 max:137 shoes: Inov8 X-Talon

Saturday Aug 2, 2014 #

10 AM

Hill Walk 2:44:25 intensity: (2:14:25 @0) + (30:00 @1) 10.6 km (15:31 / km) +671m 11:47 / km
shoes: Inov8 X-Talon

Wednesday Jul 30, 2014 #

7 PM

Running (road) warm up/down 7:39 intensity: (44 @0) + (4:56 @1) + (1:59 @2) 1.38 km (5:34 / km) +27m 5:04 / km
ahr:127 max:142 shoes: Inov8 X-Talon

warm up

Running (road) race 40:44 intensity: (5:34 @0) + (6 @1) + (37 @2) + (9:33 @3) + (24:54 @4) 7.91 km (5:09 / km) +279m 4:23 / km
ahr:169 max:180 shoes: Inov8 X-Talon

IMRA trail series no.1 - Derrybawn

A tougher run than I had expected but met my goals of being runnable as I needed practice running up hills. Felt quite good really and was relatively happy. Took it easy on the descent as it was on hard forest roads.

Running (road) warm up/down 14:06 intensity: (15 @0) + (5:02 @1) + (8:08 @2) + (41 @3) 2.41 km (5:51 / km) +11m 5:43 / km
ahr:136 max:153 shoes: Inov8 X-Talon

Cool down with Alison. Went to the lower lake and dipped the legs.
It was weird cause there were fish nibbling at our feet. Midges forced us to leave.

Tuesday Jul 29, 2014 #

5 PM

Cycling (road) 31:24 intensity: (5:26 @0) + (4:14 @1) + (8:02 @2) + (7:14 @3) + (6:28 @4) 10.65 km (2:57 / km) +132m 2:47 / km
ahr:141 max:171 shoes: Basso

Cycle to Marlay park from double tree

Orienteering intervals 31:17 intensity: (7:40 @0) + (9 @1) + (1:05 @2) + (8:09 @3) + (14:14 @4) ** 6.23 km (5:01 / km) +78m 4:44 / km
ahr:168 max:184 spiked:17/19c shoes: Inov8 X-Talon

Oing in Marlay park. Took it as intervals so was doing one or two controls hard and then recovery. The rule was I couldn't look at my map during recovery so the leg needed to be memorized and the start of the next leg planned. Bit of fun

Cycling (road) 26:32 intensity: (4:27 @0) + (4:15 @1) + (6:06 @2) + (9:57 @3) + (1:47 @4) 9.38 km (2:50 / km) +1m 2:50 / km
ahr:140 max:169 shoes: Basso

cycle home

Monday Jul 28, 2014 #

Note

Doing a training course this week and the reading should keep me pretty busy today, tomorrow and Thursday.
Monday - turbo trainer + reading
Tuesday - running intervals
Wednesday - imra trail run
Thursday - rest
Friday + wknd - might go to the cottage or something for the long wknd so will have to see. Can move Thursday rest to Friday if i need
6 PM

Cycling (turbo) 35:01 intensity: (23:38 @0) + (11:23 @1)
ahr:113 max:129 shoes: Basso

Studying for my PRINCE2 course.

Cycling (turbo) 18:54 intensity: (9:51 @0) + (4:36 @1) + (2:40 @2) + (1:47 @3)
ahr:117 max:157 shoes: Basso

watched some Monuments Men.
Paused my watch to get off the bike and start the film and it automatically downloaded. That's why these are split.

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