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Training Log Archive: tommig

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Run4 3:07:40 14.81(12:40) 23.83(7:52) 526
  Cycling6 2:29:26 27.53(11.1/h) 44.31(17.8/h) 661
  Orienteering1 53:08 3.42(15:31) 5.51(9:39) 303
  Swimming2 20:00 0.45(44:42) 0.72(27:47)
  Total13 6:50:14 46.21(8:53) 74.37(5:31) 1490
  [1-5]13 6:42:44

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MoTuWeThFrSaSu

Saturday Nov 11, 2017 #

1 PM

Swimming (Lake) 10:00 [3] 0.24 km (41:40 / km)

Water temp 10 degrees

Head up breaststroke out to Swim limit and back. Might be last time with full swim limit. Time total estimate.
4 PM

Run warm up/down (Warm up Jog to Blaise) 30:52 intensity: (3 @0) + (4:52 @2) + (13:15 @3) + (12:42 @4) 3.81 km (8:06 / km) +63m 7:29 / km
ahr:151 max:166 shoes: VJ Bold (2017) Orange

5 PM

Run race (WNL BOK Blaise) 1:00:11 intensity: (3:59 @1) + (17 @2) + (1:22 @3) + (32:03 @4) + (22:30 @5) 7.06 km (8:31 / km) +234m 7:19 / km
ahr:170 max:188 shoes: VJ Bold (2017) Orange

Missed out 127 deliberately and bailed out on 140 as clock was ticking. Should have picked up 112 between 109 and 102, rather than after 101, mistakenly thought I still had lots of climb to go there. Still scored 560/600 and was on time at finish. Reckon 580 would have been possible, not sure I could have cleared it. Definite progress on fitness. 4th of 26, behind Ben, Nick and Jim. Happy with that!

Friday Nov 10, 2017 #

7 AM

Cycling 22:53 intensity: (7 @0) + (2:02 @1) + (6:21 @2) + (9:14 @3) + (5:09 @4) 7.32 km (19.2 kph) +23m
ahr:141 max:165 shoes: Charge Plug 3

5 PM

Cycling 22:34 intensity: (1:07 @0) + (2:22 @1) + (6:23 @2) + (12:42 @3) 7.32 km (19.5 kph) +35m
ahr:134 max:153 shoes: Charge Plug 3

Thursday Nov 9, 2017 #

7 PM

Run (TACH The Wheatsheaf Short) 1:18:04 intensity: (12 @0) + (12 @1) + (5:53 @2) + (32:46 @3) + (31:35 @4) + (7:26 @5) 10.83 km (7:13 / km) +153m 6:44 / km
ahr:157 max:183 shoes: Saucony Guide 10 2017 Grey

Nice run, apparently same distance as long run group in the end. Pushed on ahead in a few places, feel like I am getting some fitness back again...

Wednesday Nov 8, 2017 #

7 AM

Cycling 25:20 intensity: (4 @0) + (3:42 @1) + (9:11 @2) + (10:16 @3) + (2:07 @4) 7.24 km (17.1 kph) +23m
ahr:137 max:159 shoes: Charge Plug 3

5 PM

Cycling 30:10 intensity: (5:07 @0) + (7:38 @1) + (5:27 @2) + (7:48 @3) + (4:10 @4) 7.57 km (15.1 kph) +42m
ahr:124 max:161 shoes: Charge Plug 3

8 PM

Swimming (Lido) 10:00 [3] 0.48 km (20:50 / km)

20 lengths.

5 x 1 Crawl/1 breaststroke
10 x breaststroke

Tuesday Nov 7, 2017 #

6 PM

Run warm up/down 18:33 intensity: (7 @0) + (14 @1) + (5:52 @2) + (10:25 @3) + (1:55 @4) 2.13 km (8:41 / km) +76m 7:23 / km
ahr:141 max:163 shoes: VJ Irocks (red) 2017

7 PM

Orienteering (BOK Goat Valley Hill Reps) 53:08 intensity: (7 @0) + (3:32 @1) + (9:32 @2) + (15:22 @3) + (20:37 @4) + (3:58 @5) 5.51 km (9:39 / km) +303m 7:34 / km
ahr:151 max:179 shoes: VJ Irocks (red) 2017

6 reps of Goat valley with a warm up beforehand. Ran out of steam first effort, 2nd and 3rd managed my pace better and was able to run all the way, 4th 5th and 6th reps were progressively more walking towards end. Good session, need to do more hill reps and lose some weight....

Monday Nov 6, 2017 #

7 AM

Cycling 25:14 intensity: (9 @0) + (3:45 @1) + (6:47 @2) + (14:03 @3) + (29 @4) + (1 @5) 7.29 km (17.3 kph) +23m
ahr:138 max:183 shoes: Charge Plug 3

5 PM

Cycling 23:15 intensity: (27 @0) + (4:47 @1) + (9:40 @2) + (8:21 @3) 7.57 km (19.5 kph) +515m
ahr:130 max:155 shoes: Charge Plug 3

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