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Training Log Archive: AngusL

In the 7 days ending Jun 24, 2012:

activity # timemileskm+m
  Road Running1 1:11:16 7.6(9:23) 12.23(5:50) 21
  Road Cycling1 48:47 16.14(19.8/h) 25.97(31.9/h) 144
  Orienteering1 34:31 3.79(9:06) 6.11(5:39) 7215c
  Total3 2:34:34 27.53(5:37) 44.31(3:29) 23715c
  [1-5]3 2:33:40

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Sunday Jun 24, 2012 #

3 PM

Road Running 1:11:16 intensity: (54 @0) + (7:18 @1) + (35:16 @2) + (14:53 @3) + (6:41 @4) + (6:14 @5) 12.23 km (5:50 / km) +21m 5:47 / km
ahr:157 max:236 shoes: New Balance MR1080BW v2.1

Hampton to Kingston with Jamie (on his bike)
My first long, slow run for a while. First time that Jamie accompanied me on his bike, which was great!

Saturday Jun 23, 2012 #

6 PM

Road Cycling 48:47 intensity: (15 @1) + (3:09 @2) + (14:18 @3) + (23:14 @4) + (7:51 @5) 25.97 km (31.9 kph) +144m
ahr:175 max:252 shoes: Specialized Tarmac Elite 2009

Richmond Park clockwise loop
Quick spin round the park before going out. Wind-assisted on the way out, and drafted an MPV very conveniently doing about 30kph up to the Star & Garter. Windy heading down to Roehampton and massively so south to Robin Hood Gate and Kingston Gate - struggled to get the bike above 30kph.

Nice steep climb between Robin Hood and Kingston, reeling in four cyclists at different stages of the climb with consummate ease (even if I do say so myself!).

Final 5km leg south to home was painful. Couldn't break 42kph on the final sprint in and faded to below 30kph.

Overall average pace was 31.9kph which is my joint fastest time for this route. Can't ignore the drafting, but satisfying to equal it with the wind so strong.

Wednesday Jun 20, 2012 #

7 PM

Orienteering race 34:31 intensity: (19 @1) + (1:22 @2) + (1:52 @3) + (9:43 @4) + (21:15 @5) *** 6.11 km (5:39 / km) +72m 5:20 / km
ahr:185 max:224 15c shoes: New Balance MR1080BW v2.1

DFOK Eltham Park
Really poor run tonight. Ended up going badly wrong at #3 which lost me probably 2-3 minutes, then again at #6 and from then on I slowed right down to try to avoid any more errors. Very disappointing.

20th overall, with a 4th on control #2 and 3rd on the final run in (with a couple of people's splits missing). Worse on #3 (29th), #7 (35th) and #6 (44th). Looking at the rest of the controls, I'd probably have finished about 10th.

Race pace was a whopping 7:03/km; over-ran 20%. Knocking out the three poor controls, my average pace was 5:38/km. Extending that to the whole race (somewhat optimistic) would have given me 27:32 placing me 7th.

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