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Training Log Archive: BillS

In the 30 days ending Apr 30, 2014:

activity # timemileskm+m
  Orienteering9 6:39:51 22.93(17:26) 36.91(10:50) 613
  Running9 5:34:57 21.76(15:24) 35.02(9:34) 1028
  Walking3 3:45:11 11.4(19:45) 18.35(12:16) 265
  X Training3 3:25:00
  Total20 19:24:59 56.1 90.28 1906
  [1-5]20 19:23:49

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Wednesday Apr 30, 2014 #

2 PM

Walking 1:18:00 [1] 6.47 km (12:03 / km) +61m 11:30 / km

Some fresh/wet air with a walk up from Granton
7 PM

Orienteering 43:48 [3] 3.86 km (11:21 / km) +68m 10:26 / km

ESOC club training at Hermitage of Braid - practising control flow and planning ahead. Still wet.

Tuesday Apr 29, 2014 #

2 PM

Running 55:42 intensity: (2:27 @1) + (26:21 @2) + (19:56 @3) + (6:58 @4) 5.59 km (9:58 / km) +279m 7:59 / km
ahr:105 max:134

Holyrood Park: Up Hunter's Bog, round the Crags, up the steps, over A-Seat to Whinny Hill & down.

Monday Apr 28, 2014 #

X Training (Gym) 1:10:00 [3]

Aerobic: 20 mins each of cycling, x-trainer, running. 10 mins on floor.

Sunday Apr 27, 2014 #

11 AM

Running warm up/down 16:08 [3] 1.24 km (12:59 / km) +83m 9:44 / km

Orienteering race 1:05:22 [4] 6.15 km (10:38 / km) +129m 9:37 / km

SOL3 - Short Blue course of 5.2k/220m at Dunrod Hill, Greenock. All open rough grass/heather with marshes and fairly obvious contour detail. Nice run, not running fast enough but no mistakes!
12 PM

Running warm up/down 7:14 [2] 1.02 km (7:04 / km) +4m 6:56 / km

Jog back along the road from the finish

Friday Apr 25, 2014 #

11 AM

Running 1:18:52 intensity: (18 @1) + (27:22 @2) + (50:26 @3) + (46 @4) 10.65 km (7:24 / km) +111m 7:02 / km
ahr:107 max:135

Running from Cammo up River Almond, then round the fields and back to the Tower. Baptising new shoes with some mud.

Thursday Apr 24, 2014 #

X Training (Gym) 1:15:00 [3]

25 mins core strength; 30 mins x-trainer; 20 mins running

Monday Apr 21, 2014 #

11 AM

Orienteering race 49:14 [3] 4.85 km (10:09 / km) +91m 9:17 / km

JK Relays at Pwll Du. Middle leg on M165 with Ronnie and Alastair. Nice day in the sunshine; felt slow

Sunday Apr 20, 2014 #

11 AM

Orienteering race 53:21 intensity: (1 @0) + (4:49 @1) + (22:30 @2) + (20:30 @3) + (5:31 @4) 4.72 km (11:18 / km) +123m 10:00 / km
ahr:104 max:144

JK Day 3 at Mynydd Llangynidr. I missed the earlier poor visibility and the later thunder & lightning. Better run today except on the very easy last controls - overshot 3 of them!

Running warm up/down 14:34 intensity: (6:16 @1) + (4:51 @2) + (3:27 @3) 0.98 km (14:51 / km) +20m 13:29 / km
ahr:89 max:116

Saturday Apr 19, 2014 #

11 AM

Orienteering race 1:01:03 intensity: (40 @0) + (9:48 @1) + (34:46 @2) + (15:33 @3) + (16 @4) 5.45 km (11:12 / km) +99m 10:16 / km
ahr:96 max:129

JK Day 2 at Merthyr Common. Interesting area; very difficult - wasted time at #2, #3, #7. Fell over on leg 4-5 and dislocated finger! Pulled it back into place and looped my dibber string around the fingers.

Running warm up/down 20:21 intensity: (27 @0) + (15:19 @1) + (4:35 @2) 0.84 km (24:08 / km) +59m 17:53 / km
ahr:73 max:101

Friday Apr 18, 2014 #

2 PM

Orienteering race 19:42 intensity: (1:14 @1) + (14 @2) + (14:50 @3) + (3:24 @4) 2.35 km (8:23 / km) +12m 8:11 / km
ahr:116 max:137

JK Sprint at Singleton Park, Swansea. Wrong way around the building for #2 - couldn't see the way through on the other side. Well to left on #8 - didn't compensate for deviating around a taped wet patch. Reasonable overall; kept up steady pace.

Running warm up/down 16:07 intensity: (2 @0) + (11:06 @1) + (2:40 @2) + (1:42 @3) + (37 @4) 0.61 km (26:38 / km) +3m 26:00 / km
ahr:84 max:140

Wednesday Apr 16, 2014 #

7 PM

Orienteering 17:19 [2] 2.11 km (8:13 / km) +25m 7:45 / km

ESOC Club Training - urban course around parliament and High St. Took splits at each control. SI at start and finish timed 19:17; don't know why it's different.

Monday Apr 14, 2014 #

X Training (Gym) 1:00:00 [3]

30 mins core weakness & 30 mins aerobic. Just loosening up after coaching weekend in Moray.

Tuesday Apr 8, 2014 #

5 PM

Running 1:20:59 [3] 8.17 km (9:55 / km) +405m 7:57 / km

Holyrood from Comm Pool end; around Crags, up steps, over Seat & Whinny Hill. Up Royal Mile and down the Mound to catch a bus home.

Monday Apr 7, 2014 #

7 PM

Orienteering 37:59 [2] 4.03 km (9:26 / km) +61m 8:46 / km

ESOC social - easy jog around Aberdour and exceptional supply of food afterwards!

Friday Apr 4, 2014 #

11 AM

Running 45:00 intensity: (11 @1) + (8:53 @2) + (21:10 @3) + (12:48 @4) + (1:58 @5) 5.92 km (7:36 / km) +64m 7:13 / km
ahr:118 max:151

Cammo - past the tower, round the park and 5 x 200m uphill.
C • Is that incase you get up t... 2

Thursday Apr 3, 2014 #

9 AM

Walking 50:54 [1] 4.04 km (12:37 / km) +47m 11:55 / km

Loop along Water of Leith when collecting the paper. Getting some fresh (& damp) air.

Wednesday Apr 2, 2014 #

3 PM

Walking 1:36:17 [1] 7.84 km (12:17 / km) +157m 11:10 / km

A stroll up town
7 PM

Orienteering 52:03 [4] 3.39 km (15:21 / km) +5m 15:14 / km

ESOC club night - an urban clock relay in the rounds of Astley Ainslie Hospital - good running and a chance to chat while your team mate was out.
C • That's why 1

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