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Training Log Archive: USKiwi

In the 7 days ending May 12, 2013:

activity # timemileskm+m
  Orienteering4 2:27:26 17.53(8:25) 28.21(5:14)
  Run: Strides1 53:24 7.01(7:37) 11.28(4:44)
  Run: Easy1 36:07 4.64(7:47) 7.46(4:50)
  Gym1 22:44
  Resting HR test1 15:05
  Total7 4:34:46 29.18 46.96
  [1-5]6 4:19:41
averages - rhr:46 weight:72.1kg

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Sunday May 12, 2013 #

12 PM

Orienteering race 16:53 intensity: (14 @1) + (8 @2) + (17 @3) + (15:19 @4) + (55 @5) 2.03 mi (8:19 / mi)
ahr:164 max:174 weight:71.6kg shoes: Asics DS Trainer 18

SE Sprints Race 1, Wellington College

Not a bad run, but well down the field, a long way behind Mattias and behind Dan, even though he made a minute and a half error. So how do I lose a minute and a half? 30s on one control, where I went the wrong side of a patch of fight and couldn't get around it and had to backtrack, but that's the biggest time loss. Maybe another few seconds on route choices I suppose.
3 PM

Orienteering race 15:46 intensity: (14 @1) + (11 @2) + (1:04 @3) + (13:59 @4) + (18 @5) 1.83 mi (8:36 / mi)
ahr:162 max:175 weight:71.6kg shoes: Asics DS Trainer 18

SE Sprints Race 2, Wellington College.

Same as the Race 1, except this time Dan had a good run and beat me by 1:30. A bit lose towards the last ones, a few seconds here and there on others, but not 1:30. Looking forward to seeing the splits.

Saturday May 11, 2013 #

12 PM

Run: Strides 53:24 intensity: (1:08 @1) + (5:40 @2) + (36:23 @3) + (6:36 @4) + (3:37 @5) 7.01 mi (7:37 / mi)
ahr:150 max:174 rhr:46 weight:71.2kg shoes: Asics GT-2170 Blue

7 miles with 8x 100m strides. Burgess Park and the Surrey Canal

Thursday May 9, 2013 #

7 AM

Resting HR test 15:05 [0]
ahr:46 max:79 rhr:46

Resting HR test
9 PM

Gym 22:44 intensity: (17:30 @1) + (3:47 @2) + (9 @3) + (40 @4) + (38 @5)
ahr:106 max:184 rhr:46 weight:72.4kg shoes: Asics GT-2170 Blue

Elliptacal to warm up, stretches, quads, calves and hams

Run: Easy 36:07 intensity: (31 @1) + (20:17 @2) + (14:50 @3) + (29 @4) 4.64 mi (7:47 / mi)
ahr:141 max:157 rhr:46 weight:72.4kg shoes: Asics GT-2170 Blue

5 mile recovery, Tower & Waterloo

Tuesday May 7, 2013 #

Event: Greenwich Street-O
 
7 PM

Orienteering race (Street-O) 1:06:47 intensity: (3:50 @1) + (15:39 @2) + (32:46 @3) + (14:32 @4) 7.41 mi (9:01 / mi)
ahr:146 max:165 weight:72.7kg shoes: Asics GT-2170

Jogged around as I was feeling the effort from the weekend. Late back

Monday May 6, 2013 #

11 AM

Orienteering race 48:00 intensity: (37 @1) + (37 @2) + (6:22 @3) + (36:36 @4) + (3:48 @5) 6.26 mi (7:40 / mi)
ahr:162 max:181 weight:72.7kg shoes: Asics DS Trainer 18

British Champs Urban Event, Dorking.

Beaten by Dan by 16s. Slow on the first couple, and that put me behind for the whole race. Would have caught him if not for small mistakes on 26, 29 and 31. Bugger. Still, good to be back and competitive. Looking forward to the Park Series

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