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Training Log Archive: andypat

In the 7 days ending Jan 18, 2014:

	activity	#	time	miles		km		+m
	Running	4	2:24:33	14.48	(9:59)	23.31	(6:12)	137
	walk	5	2:08:04	5.64	(22:43)	9.07	(14:07)	83
	Orienteering	2	1:43:36	6.56	(15:47)	10.56	(9:49)	57
	spinning	1	20:00
	Total	11	6:36:13	26.68		42.94		277
averages - rhr:57 weight:107.6kg

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Saturday Jan 18, 2014 #

10 AM

walk warm up/down 48:48 [1] 2.83 km (17:15 / km) +13m 16:51 / km
weight:107.5kg shoes: ASICS GT2170

Friday Jan 17, 2014 #

Running intervals 37:35 [5] 6.68 km (5:38 / km) +24m 5:32 / km
weight:106.7kg shoes: ASICS GT2170

10min warm up then

5 x 2min at threshold with 1 min jog recovery.

450m
410m
420m
380m (shoelace)
410m

then 18min cool down jog.

Def went a bit fast for the first but also the incline was different for each one as I started at a different part of the circuit.

9 AM

walk warm up/down 21:22 [1] 1.48 km (14:26 / km) +6m 14:09 / km
weight:107.6kg shoes: ASICS GT2170

3 PM

walk warm up/down 10:47 [1] 1.76 km (6:08 / km) +7m 6:00 / km
shoes: ASICS GT2170

loosener for rt calf which is tight again.

7 PM

spinning 20:00 [3]

8 PM

walk warm up/down 14:07 [1] 1.12 km (12:36 / km) +7m 12:13 / km
shoes: ASICS GT2170

same

Thursday Jan 16, 2014 #

8 PM

Running 50:50 [3] 7.47 km (6:48 / km) +56m 6:34 / km
ahr:135 max:167 weight:107.8kg shoes: New balance

Steady run with Douglas. Rt calf still a bit tight from Tuesdays intervals. Swapped intervals till tomorrow.

Tuesday Jan 14, 2014 #

8 PM

Running intervals 48:15 [4] 8.21 km (5:53 / km) +51m 5:42 / km
ahr:155 max:170 rhr:57 weight:107.8kg shoes: New balance

Its Tuesday so it must be garmin intervals. A 10min warmup then 4x6min at threshold with 2min recovery jogs. Last week it was only 5min intervals - I think my garmin is trying to break me. No way garmin - I will reach the end of the novice 10k training plan...!

Sunday Jan 12, 2014 #

Event: STAG SoSOL 3

10 AM

Running warm up/down 7:53 [2] 0.95 km (8:18 / km) +6m 8:03 / km
ahr:121 max:155 weight:108.1kg shoes: Falcon 2

Orienteering race (STAG SoSOL Wishaw) 1:19:31 [4] 8.94 km (8:54 / km) +47m 8:40 / km
ahr:162 max:172 shoes: Falcon 2

Blue course at STAG Sosol at Greenhead Moss. Quite a long blue course I think as I ran it fairly hard and no major errors and still nearly 80 min. Terrain quite unforgiving - one or two deep marshes and a lot of thorns - roses, hawthorn making the light green and some of the white a bit of a challenge. Enjoyed the event - very cold. Missed a good round the outside route to (I think) 5. Managed to find 10 OK - a pit in a bit of a tricky spot with a lot of thick stuff between - potential to go wrong.

12 PM

Orienteering warm up/down 24:05 [2] 1.62 km (14:52 / km) +10m 14:25 / km
ahr:123 max:147

Round the white course with C. She was going well today!

2 PM

walk warm up/down 33:00 [1] 1.88 km (17:33 / km) +50m 15:30 / km
shoes: Salomon XA 3D Ultra 2

A short walk round and through Bothwell Castle on the way home, to make best use of our year's Historic Scotland membership.
Worth a visit if only for the trip up the tower - a bit like the Wallace Monument but without the crowds and a bit more rickety.

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