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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AngusL

In the 7 days ending Jul 3, 2018:

activity # timemileskm+m
  Road Cycling1 1:13:19 17.48(14.3/h) 28.13(23.0/h) 197
  Road Running3 1:08:32 8.57(8:00) 13.8(4:58) 95
  Orienteering1 21:47 3.09(7:03) 4.98(4:23) 10
  Total4 2:43:38 29.15(5:37) 46.91(3:29) 302
  [1-5]4 2:41:51
averages - sleep:6 weight:67.7kg

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WeThFrSaSuMoTu

Tuesday Jul 3, 2018 #

Event: London Park Race Series 2018 #7: Victoria Park
 
6 AM

Road Running 25:32 intensity: (48 @0) + (21:03 @1) + (3:41 @2) 4.63 km (5:31 / km) +24m 5:23 / km
ahr:132 max:151 shoes: Brooks Ghost 10 blue/red

Canal and Cassiobury Park
6 PM

Orienteering race 21:47 intensity: (3 @0) + (19 @1) + (54 @2) + (5:18 @3) + (12:45 @4) + (2:28 @5) 4.98 km (4:23 / km) +10m 4:20 / km
ahr:172 max:192 slept:6.0 weight:67.7kg shoes: Brooks Ghost 10 blue/red

LOK Victoria Park
No compass and a hired punching dibber when I think it was SIAC-enabled, but very pleased with my (sparse) vegetation-based navigation and running. 3rd/27 when I finished; 6th/100+ by the end.

Road Running warm up/down 4:28 intensity: (7 @1) + (2:02 @2) + (2:08 @3) + (11 @4) 0.85 km (5:15 / km) +2m 5:12 / km
ahr:159 max:172 shoes: Brooks Ghost 10 blue/red

To Homerton station, to get to Southwark

Park Race - Splits

Monday Jul 2, 2018 #

3 PM

Road Cycling 42:47 intensity: (25 @0) + (4:39 @1) + (19:45 @2) + (13:38 @3) + (4:20 @4) 17.22 km (24.1 kph) +129m
ahr:155 max:175 shoes: Specialized Tarmac Elite 2009

Surbiton to Clapham Junction

Road Cycling 30:32 intensity: (15 @0) + (3:18 @1) + (19:30 @2) + (6:31 @3) + (58 @4) 10.91 km (21.4 kph) +68m
ahr:151 max:177 shoes: Specialized Tarmac Elite 2009

Harrow & Wealdstone headwind to Watford

Saturday Jun 30, 2018 #

5 PM

Road Running 38:32 intensity: (16 @0) + (18 @1) + (6:00 @2) + (13:48 @3) + (16:26 @4) + (1:44 @5) 8.31 km (4:38 / km) +70m 4:27 / km
ahr:167 max:186 shoes: Brooks Ravenna 7

Oxford University and South Parks
Over 25 years since I last did this training run with OUOC. Very warm evening before the Keble Summer Dinner. Really lovely.

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