In the last 7 days:
| activity | # | time | miles | km | +m | | | |
| Golf | 2 | 2:40:00 | | | | | | | | | |
| Anti gravity Treadmill | 2 | 1:08:00 | 6.78 | (10:02) | 10.91 | (6:14) | | | | | |
| walking | 1 | 1:07:39 | 2.74 | (24:41) | 4.41 | (15:20) | | | | | |
| Orienteering | 2 | 1:02:51 | 5.37 | (11:42) | 8.64 | (7:16) | 140 | 53 / | 53c | 100% | |
| Power Plate Exercises | 1 | 12:00 | | | | | | | | | |
| Erg | 1 | 10:00 | 2.28 | (4:23) | 3.67 | (2:44) | | | | | |
| Total | 5 | 6:20:30 | 17.17 | | 27.63 | | 140 | 53 / | 53c | 100% | |
averages - sleep:7 rhr:60 |
Anti gravity Treadmill 30:00 [3] 3.18 mi (9:26 / mi)
rhr:63 slept:8.0 shoes: Altra Timp 4 (2)
8.40am: Antigravity Treadmill session . 2 min walking pace 2.5, 4 min reverse walking 2.0, 20 mins running (8 min miles), 2 mins walking, 2 mins reverse walking.
A good session after the weekend as no impact.
Session with the physio after session.
Orienteering race 34:16 [4] 3.17 mi (10:49 / mi) +70m 10:07 / mi
ahr:149 max:168 spiked:25/25c rhr:63 slept:7.0 shoes: Altra Timp 4 (3)
12.00pm: STAG Glasgow City Race Weekend - Glasgow City Centre. MUV Course 4. 4.9km 70m climb.
1-2 slow in making decision, opted not to do the stairs. 3-4 lost 30 secs as took right route and no way through so ended up doing unnecessary stairs and 2 sides of a triangle. Clean through 7, but hesitated at control 7. Clean though 14 with slight hesitations to be certain as map very detailed in this area. 14-15 lost 20-25 seconds as turned right too early and took a moment to realize error and back track. 15-18 fine. 18-20 running hard and did not realize until I downloaded that I missed 19 which was an easy control. 20 to finish pretty straight forward navigation so tried to push the running.
I really enjoyed the course especially the first section around Strathclyde University. Clearly I have some work to do on courses with multiple controls to ensure I visit them all especially towards the latter part of the course.
An excellent weekend by STAG.
Orienteering race 28:35 [4] *** 2.2 mi (12:59 / mi) +70m 11:49 / mi
ahr:152 max:175 spiked:28/28c rhr:64 slept:5.0 shoes: NVii Ultimate F2
3.00pm: STAG Glasgow City Weekend - part 1 Glasgow Univ North, Part 2 Glasgow University South & Kelvingrove Park Dual Sprint Race. Course 4 3.6 km 70m climb. Because of University Avenue, a major road through the area, there was a part 1, then allowed up to 20 mins to cross road and start part 2.
Really enjoyed part 1 on the north side, as very detailed. Lost more than 1.3 mins 4-5, as for some reason mistake control 9 for 5 and then got confused and went back again to 9 when I finally realized the problem. Clean run after that for part 1.
Part 2: clean control 1-11. Lots of people out in the park as a beautiful sunny day, so lost some time in the circle at 12. For Part 2 I had forgotten to put my magnifying glasses on again, so was having a hard time reading the control code numbers. Thought I had gone to 13, but misread the control code number as 80, not 60 which was close by. I should have slowed down a bit at this intricate last few controls, and lost some time.
A bummer to find when I downloaded that I had mispunched 13.
Still an enjoyable event. Good job to Ross for organizing.
Note
Hit golf balls at the range before driving to Glasgow for STAG Glasgow City Race Weekend.
Anti gravity Treadmill 38:00 [3] 3.6 mi (10:33 / mi)
ahr:139 max:146 rhr:51 slept:8.0
9.05am: Gym: Antigravity treadmill, incline 5%. 2 mins walking 2.5, 4 mins reverse walking 1.5, 30 mins running, (10 at 7.6 pace and 20 at 8 min mile pace). Felt good.
Erg 10:00 [3] 2.28 mi (4:23 / mi)
ahr:81 max:86
9.50am: Erg session resistance level 7.
Power Plate Exercises 12:00 [1]
Gym: Powerplate exercise routine.
Golf 1:20:00 [1]
1.00pm: Played a round of golf (9holes) at Anstruther GC.
walking 1:07:39 [1] 2.74 mi (24:41 / mi)
shoes: Altra Timp 4 (2)
9.20am: Carol and went for a walk along the coastal path.
Note
Golf lessons at Elie.
Golf 1:20:00 [1]
12.20pm: Carol and I played. Round (9holes) on the Elie course.
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