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Training Log: Cruachan

In the last 7 days:

activity # timemileskm+m
  Walking2 2:22:46 9.46(15:05) 15.23(9:22) 30
  Orienteering2 1:52:36 11.39(9:53) 18.33(6:09) 18329 /34c85%
  Running1 42:06 4.16(10:07) 6.7(6:17) 35
  Cycling1 35:00 12.28(2:51) 19.76(1:46)
  Off-road running4 32:02 3.16(10:09) 5.08(6:18) 22
  Fitness training1 25:00 2.98(8:23) 4.8(5:13)
  Total9 6:29:30 43.43(8:58) 69.9(5:34) 27029 /34c85%
averages - sleep:7.1 rhr:46
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Thursday Feb 14 #

9 AM

Walking 1:10:06 [1] 7.53 km (9:19 / km)
ahr:104 max:137 slept:6.7

Amazing trek from Kings Cross to Pimlico via back streets and Thames path. Jogged a bit and soaked up the sun with Cocoa.
4 PM

Running 42:06 [3] 6.7 km (6:17 / km) +35m 6:07 / km
ahr:126 max:143 rhr:45

Back from Pimlico via Buck Palace, Mayfair and up through Bloomsbury.

Wednesday Feb 13 #

7 AM

Cycling warm up/down 5:00 [3] 2.37 km (2:07 / km)
slept:6.7

Warm up on spin bike...

Cycling tempo 30:00 [4] 17.39 km (1:44 / km)
ahr:139 max:163

Tough 'time-trial' on the spin bike in the gym... nearly 500 metres further than the last one.
8 AM

Fitness training tempo 20:00 [4] 4.1 km (4:53 / km)
ahr:153 max:168

Straight after the bike, onto the XT for this tempo - really hard work and thighs found it particularly tough.

Fitness training warm up/down 5:00 [2] 0.7 km (7:09 / km)

Easy cool down...

Tuesday Feb 12 #

3 PM

Walking 1:12:40 [1] 7.7 km (9:26 / km) +30m 9:15 / km
ahr:100 max:137 rhr:45 slept:6.4

Lovely recovery walk from the car into the city via the Uni Library and back via Jesus Green and Gilbert Rd. Trotted a few times (wore trainers).

Monday Feb 11 #

Note
slept:6.5 (rest day)

Early start to drive to Framlingham for a school review. Back mid afternoon but felt tired from two races so took it easy to recover.

Sunday Feb 10 #

10 AM

Off-road running warm up/down 6:42 [2] 1.16 km (5:47 / km)
ahr:125 slept:8.5 shoes: VJ Supra

Before the event...

Orienteering race 59:37 [4] *** 10.3 km (5:47 / km) +68m 5:36 / km
ahr:158 max:177 spiked:15/17c shoes: VJ Supra

Knettishall Heath Brown course (9.5K, 50m). Pleasing run around one of my fave EA areas particularly after yesterday - though things felt dead from the outset. No errors and managed to maintain decent pace in the terrain. Some way off the leaders though (Nick B and Ben W around 47 mins). Hammy survived... just need to regain terrain confidence and thigh strength.
11 AM

Off-road running warm up/down 7:19 [2] 1.12 km (6:32 / km)

Warm down...

Saturday Feb 9 #

11 AM

Off-road running warm up/down 12:59 [2] 2.16 km (6:01 / km) +16m 5:48 / km
rhr:48 slept:7.8 shoes: VJ Supra

Jog to the start...

Orienteering race 52:59 [5] *** 8.03 km (6:36 / km) +115m 6:09 / km
ahr:154 max:171 spiked:14/17c shoes: VJ Supra

Icenian Blue course at Brox & Wormley Woods: 7.5K, 190m: did 47.31 official time (excluding the 700m taped route). Overall a decent performance - lost 40secs or so at a couple of controls when doubted self. Woods were lovely and so glad I made the effort to get here.
12 PM

Off-road running warm up/down 5:02 [2] 0.64 km (7:52 / km) +6m 7:31 / km
shoes: VJ Supra

Jog back to assembly/car...

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