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Training Log Archive: АТ

In the 7 days ending Feb 9:

activity # timemileskm+mload
  Running11 7:07:11 48.86(8:45) 78.63(5:26) 1310197.6
  Orienteering4 2:21:55 15.09(9:24) 24.28(5:51) 51795 /108c87%107.3
  S & C2 2:00:00
  XT2 1:30:0022.5
  Total12 12:59:06 63.95 102.91 182895 /108c87%327.3
  [1-5]12 10:59:06
averages - sleep:8.8

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MoTuWeThFrSaSu

Sunday Feb 9 #

10 AM

Running long 1:49:02 intensity: (34:21 @1) + (37:58 @2) + (36:43 @3) 15.91 km (6:51 / km) +920m 5:19 / km
ahr:145 max:170 slept:9.0 shoes: VJ XTRM

Seat outing with Mr Felix Cadan Wilson. Very windy and proper slippery, so descending was sketchy af, but still very enjoyable. Thought I'd maybe done the VK, but alas, got the calculations wrong, next time.

Saturday Feb 8 #

1 PM

Running warm up/down 12:21 intensity: (9:38 @1) + (2:43 @2) 2.47 km (5:00 / km)
ahr:129 max:145 shoes: NB 1080 #1

Orienteering tempo 18:32 intensity: (3:05 @1) + (3:52 @2) + (3:15 @3) + (7:55 @4) + (25 @5) ** 4.64 km (4:00 / km)
ahr:158 max:186 spiked:30/35c shoes: NB Fuelcell Propel

Rosyth Sprunts. Got peddersed on the first one :0 and then only 1 sec up on the second one, cor blimey. Anyways good training, tekkers were a bit rusty, got into it well by the end though. Leggies feeling very pooped.

Running warm up/down 13:21 intensity: (6:05 @1) + (7:16 @2) 2.56 km (5:13 / km)
ahr:137 max:148 shoes: NB 1080 #1

6 PM

Running 6:36 intensity: (52 @1) + (5:44 @2) 1.09 km (6:03 / km) +48m 4:58 / km
ahr:141 max:153

Orienteering 48:28 intensity: (49 @1) + (12:02 @2) + (31:45 @3) + (3:52 @4) *** 7.66 km (6:20 / km) +236m 5:29 / km
ahr:160 max:175 spiked:22/26c shoes: VJ Irock 2

Kinnoull Hill night mass start. With the boys, some shoddy nav from myself at times. One massive blunder, but generally good. Definitely need more practise, but tbh just pretty happy to survive storm Ciara.

Friday Feb 7 #

8 AM

Running 30:58 intensity: (10:44 @1) + (20:04 @2) + (10 @3) 6.19 km (5:00 / km) +40m 4:51 / km
ahr:136 max:155 slept:9.0 shoes: NB 1080 #2

Easy 30' to collect my brand spankin new EUOC kit **insert heart eye emoji**. A lovely morning as well, meadows nice and crispy.
5 PM

Running 29:30 intensity: (18:51 @1) + (10:39 @2) 5.73 km (5:09 / km) +55m 4:55 / km
ahr:134 max:152 shoes: NB 1080 #2

Easy on the Links, nice out.

XT 45:00 [1]
ahr:114 max:122 shoes: Giro Triple

Spinning with Thompas.

Thursday Feb 6 #

7 AM

S & C (Gym) 1:00:00 [0]
slept:8.0 shoes: NB Zante V4

Classic tings, on the squats again.

Running 10:22 intensity: (9:06 @1) + (1:16 @2) 1.88 km (5:30 / km) +15m 5:18 / km
ahr:126 max:140 shoes: NB 1080 #2

To/ from gym.
7 PM

Running 15:58 intensity: (4:43 @1) + (11:15 @2) 3.12 km (5:07 / km) +13m 5:00 / km
ahr:138 max:151 shoes: NB 1080 #1

Orienteering tempo 30:10 intensity: (54 @1) + (1:29 @2) + (8:52 @3) + (18:46 @4) + (9 @5) ** 6.7 km (4:30 / km) +103m 4:11 / km
ahr:170 max:186 spiked:22/25c shoes: VJ Irock 2

FwtN - Craigmillar.

Lost the pack in the urban bit coz I was on my own gaffle (and slower) then into the woods, cocked up the long leg and some other small misses, but good when I was driving the B train (Tam and Max had gone up the road). Very good fun, think to beat Tam a straight up follow job is in order ;)

Running 26:47 intensity: (16:02 @1) + (10:45 @2) 4.91 km (5:28 / km) +61m 5:08 / km
ahr:134 max:148 shoes: NB 1080 #1

Wednesday Feb 5 #

7 AM

XT (Swimming) 45:00 [1]
slept:8.0

Good stuff with mr Pedley, ft Felix for a while.
6 PM

Running 11:02 intensity: (9:41 @1) + (1:21 @2) 1.9 km (5:48 / km) +65m 4:57 / km
ahr:127 max:144 shoes: NB 1080 #1

Orienteering 44:45 intensity: (2:34 @1) + (28:25 @2) + (13:46 @3) ** 5.29 km (8:28 / km) +177m 7:15 / km
ahr:150 max:165 spiked:21/22c shoes: VJ Irock 2

FVO NightO - Polmaise.

Chilling round, really good fun as per and a decent area. Good nights work.

Running 6:34 intensity: (6:01 @1) + (33 @2) 1.05 km (6:15 / km) +25m 5:35 / km
ahr:126 max:140 shoes: VJ Irock 2

Tuesday Feb 4 #

6 PM

Running warm up/down 26:27 intensity: (16:06 @1) + (10:21 @2) 5.39 km (4:54 / km)
ahr:132 max:145 shoes: NB 1080 #2

Running intervals 40:32 intensity: (7:28 @1) + (5:35 @2) + (10:02 @3) + (11:39 @4) + (5:48 @5) 9.48 km (4:17 / km) +2m 4:16 / km
ahr:162 max:192 shoes: NB Fuelcell Propel

Track - 2 * 1200m [200m jog], 12 * 400m [1min].

Matt Dailey mentioned he was going to the track with aj in lecture so decided I'd pop along to that. Turned out to be 6 of us down in total, so a decent little pack. 1200s took nice and chill, 4.05, 4.03, at "tempo". Started the 400s, and was just hanging in there, legs were a little bit shocked at running fast again, anyways got into it and was sitting fine at 69-70s for all reps. 67, 66 to finish, acceptable for a spud me thinks. Anyways really enjoyed this, hopefully will come back at some point.

Running intervals 5:03 intensity: (28 @1) + (2:16 @2) + (1:33 @3) + (44 @4) + (2 @5) 1.09 km (4:38 / km)
ahr:154 max:185 shoes: NB Fuelcell Propel

3 * 200m.

Supposed to be 4, but had been fighting off the stomach the whole session and finally lost the battle after 3. Quite clearly lacking in speed.

Running warm up/down 22:28 intensity: (2:59 @1) + (19:06 @2) + (23 @3) 4.12 km (5:27 / km) +32m 5:15 / km
ahr:142 max:157 shoes: NB 1080 #2

Monday Feb 3 #

8 AM

Running 30:03 intensity: (21:32 @1) + (8:31 @2) 5.86 km (5:08 / km) +10m 5:05 / km
ahr:132 max:146 slept:10.0 shoes: NB 1080 #2

MMMM. Good stuff.
6 PM

Running 30:07 intensity: (10:31 @1) + (19:36 @2) 5.87 km (5:08 / km) +26m 5:01 / km
ahr:137 max:150 shoes: NB 1080 #1

Pre gym.

S & C 1:00:00 [0]
shoes: NB Zante V4

Gym.

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