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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AngusL

In the 7 days ending Apr 25, 2012:

activity # timemileskm+m
  Orienteering1 1:04:39 5.74(11:15) 9.24(7:00) 17413 /24c54%
  Road Running1 50:53 5.59(9:07) 8.99(5:40) 153
  Off Road Running1 33:48 4.42(7:38) 7.12(4:45) 73
  Swimming1 30:00 0.75(40:14) 1.2(25:00)
  Road Cycling2 19:48 3.44(10.4/h) 5.53(16.8/h) 6
  Total5 3:19:08 19.94(9:59) 32.08(6:12) 40613 /24c54%
  [1-5]5 3:08:20
averages - weight:72.8kg

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ThFrSaSuMoTuWe

Wednesday Apr 25, 2012 #

10 AM

Orienteering race 1:04:39 intensity: (27 @0) + (40 @1) + (7:43 @2) + (18:28 @3) + (17:49 @4) + (19:32 @5) 9.24 km (7:00 / km) +174m 6:24 / km
ahr:174 max:235 spiked:13/24c shoes: Inov8 MudClaw 333

BAOC Hankley Common
My last BAOC event before going back to work. The series has been superb, and I've definitely improved my fitness and navigation by doing these. I'll be sorry to see them go.

Race pace 7:50/km; ran over 14% which is quite good. 24th out of 58.

Brown - Splits

Saturday Apr 21, 2012 #

11 AM

Road Running 50:53 intensity: (27 @0) + (13:11 @1) + (25:44 @2) + (3:19 @3) + (8:12 @4) 8.99 km (5:40 / km) +153m 5:13 / km
ahr:149 max:179 shoes: New Balance MR1080BW v2.1

Sarsden Manor 9km on-road
Gentle 7km with Gill and Bill, then upped the pace to 4:00/km for the final ascent back to Sarsden.

Friday Apr 20, 2012 #

3 PM

Off Road Running 33:48 intensity: (6 @0) + (46 @1) + (8:46 @2) + (24:10 @3) 7.12 km (4:45 / km) +73m 4:31 / km
ahr:160 max:169 shoes: New Balance MR1080BW v2.1

Sarsden Manor 7km off-road
Run with Hils. Faster than I'm comfortable with for a training run!

Thursday Apr 19, 2012 #

1 PM

Road Cycling 9:48 [0] 2.78 km (17.0 kph) +6m
shoes: Specialized Rockhopper Comp Al

Cycling to Hampton Pool

Swimming 30:00 [3] 1.2 km (25:00 / km)
weight:72.8kg

Swimming at Hampton Pool
I wanted some practice at the longer length, so started by timing myself over 12 lengths of the 36m pool.
  • 2 lengths free style
  • 2 lengths breaststroke
  • 8 lengths alternating freestyle/breaststroke

Timed myself at 8:59, which is sort of where I thought I'd be. Then did an additional 800m mixed swimming in the rain. Experimented with moving from breathing every three strokes to every four and it felt more comfortable, giving me more time to exhale coupled with slower strokes.

Timed two lengths each of freestyle 1:12 vs breaststroke 1:41 = 29 seconds quicker! I must practice… I also need some more sessions to get used to the increased length. Lovely swim, as usual.
2 PM

Road Cycling 10:00 [3] 2.75 km (16.5 kph)
shoes: Specialized Rockhopper Comp Al

Cycling back from Hampton Pool

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