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Training Log Archive: Sludo

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Gym4 2:36:23 5.93(26:22) 9.55(16:23) 3
  Running3 1:30:20 11.14(8:06) 17.94(5:02) 285
  Orienteering1 1:10:10 6.23(11:16) 10.03(7:00) 383
  Swimming2 36:00
  Total8 5:52:53 23.31 37.51 671

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MoTuWeThFrSaSu

Sunday Sep 25, 2016 #

11 AM

Running 13:02 [2] 1.92 km (6:47 / km) +104m 5:20 / km
shoes: X Talon 212 #5

Orienteering 1:10:10 intensity: (24 @1) + (13 @2) + (28:15 @3) + (41:18 @4) 10.03 km (7:00 / km) +383m 5:53 / km
ahr:166 max:177 shoes: X Talon 212 #5

Chinley Churn Orienteering.

Very enjoyable area and planning in general. Made a duff routechoice and some little misses, I'm just not that quick at the moment and was suffering a bit from yesterday. R Knee was quite stiff from about 20 mins in which is a bit annoying so was just taking it easier than I could have and making sure I enjoy the nice outdoors before I return to land of bricks and mortar.

Running 13:54 intensity: (11:24 @1) + (2:30 @2) 2.33 km (5:58 / km) +9m 5:51 / km
ahr:130 max:146 shoes: RocLite 243 #3

WD feeling a bit buggered

Saturday Sep 24, 2016 #

8 AM

Running 3:38 intensity: (1:08 @1) + (30 @2) + (2:00 @3) 0.69 km (5:17 / km)
ahr:142 max:161 shoes: RocLite 243 #3

Running 18:53 intensity: (33 @1) + (11 @2) + (31 @3) + (2:41 @4) + (14:57 @5) 4.9 km (3:51 / km) +54m 3:39 / km
ahr:180 max:193 shoes: RocLite 243 #3

Pines Parkrun

Not as slow as feared and actually quite surprised/pleased seeing as I've spent last few months faffing/stressing with work move, yomping up hills and past two weeks in a travelodge.

set off relatively gently and just picked it up all the way round km by km. didn't feel too bad at the end but calves know they've done a workout.

Running 10:20 intensity: (54 @1) + (59 @2) + (7:31 @3) + (56 @4) 2.0 km (5:10 / km) +12m 5:01 / km
ahr:157 max:168 shoes: RocLite 243 #3

11 AM

Running 30:33 [2] 6.09 km (5:01 / km) +106m 4:37 / km
shoes: RocLite 243 #3

dog jog round blidworth. very enjoyable. not that screwed, but dogs weren't getting hot so must have been going quite slow...

Friday Sep 23, 2016 #

Note
(rest day)

ditched any ideas of a Fri pm run with delayed trains, parkrun instead it is

Thursday Sep 22, 2016 #

Swimming 15:00 [1]

7 PM

Gym 29:02 intensity: (5:40 @1) + (8:10 @2) + (7:29 @3) + (7:12 @4) + (31 @5) 5.33 km (5:27 / km) +2m 5:26 / km
ahr:152 max:184

back on my favourite treadmill. still hot but not ridiculously so in the gym.

knee has not been great during the day but wasn't too bad after gym plus swim

Wednesday Sep 21, 2016 #

8 PM

Gym 40:54 intensity: (32:23 @1) + (8:13 @2) + (18 @3) 2.92 km (14:02 / km) +1m 14:00 / km
ahr:105 max:153

Tuesday Sep 20, 2016 #

6 PM

Gym 50:03 intensity: (6:45 @1) + (5:35 @2) + (12:09 @3) + (16:16 @4) + (9:18 @5) 0.64 km (1:18:05 / km)
ahr:162 max:189

"the pack" at the gym. brutal!

group cycle session you're split into three teams and then the groups race each other over various challenges during the session, with all the results beamed wireless onto the screen. actually quite good fun but didn't quite pick the area of the room which had the fittest looking people.

absolute sweat fest as usual, soaked through from early on but I was trying quite hard. thankfully only one guy on my left to spray. unfortunately I managed to sweat all over the touchscreen computer on the bike, which sent it a bit crazy and intermittently cut me out of the session from half way in. I'm still at a loss to explain my sweat levels.

knee feeling it on the standing up bit. glad I didn't cancel it though as a good test. see how knee is tomorrow.

Gym 15:40 intensity: (15:34 @1) + (6 @2) 0.46 km (33:59 / km)
ahr:112 max:141

pretty broken so did a sort of hobble-walk on the self-powered treadmill and some stretching.

Monday Sep 19, 2016 #

8 PM

Gym 20:44 [1] 0.2 km (1:44:11 / km)

usual

Swimming 21:00 [2]

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