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Training Log Archive: tommig

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  Cycling8 3:24:34 36.23(10.6/h) 58.31(17.1/h) 1590
  Run3 2:38:03 12.85(12:18) 20.67(7:39) 475
  Orienteering1 1:10:25 4.42(15:56) 7.11(9:54) 359
  Swimming1 5:00 0.11(47:20) 0.17(29:25)
  Total12 7:18:02 53.6(8:10) 86.26(5:05) 2424
  [1-5]11 5:37:29
averages - weight:81.9kg

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MoTuWeThFrSaSu

Sunday Nov 26, 2017 #

11 AM

Orienteering (SWOC Castell Coch Blue) 1:10:25 intensity: (13 @0) + (24 @1) + (42 @2) + (19:20 @3) + (47:38 @4) + (2:08 @5) 7.11 km (9:54 / km) +359m 7:54 / km
ahr:161 max:178 shoes: VJ Irocks (red) 2017

Saturday Nov 25, 2017 #

11 AM

Swimming (Lake Swim) 5:00 [3] 0.17 km (29:25 / km)
weight:80.8kg

Distance a guess. Up to reduced limit and back. Water temp 8 degrees.

Friday Nov 24, 2017 #

8 AM

Cycling 26:04 intensity: (25 @0) + (4:49 @1) + (13:34 @2) + (7:16 @3) 7.33 km (16.9 kph) +32m
ahr:128 max:145 weight:81.5kg shoes: Charge Plug 3

5 PM

Cycling 24:18 intensity: (3:12 @0) + (5:11 @1) + (15:10 @2) + (45 @3) 7.42 km (18.3 kph) +27m
ahr:118 max:139 shoes: Charge Plug 3

Thursday Nov 23, 2017 #

7 PM

Run (TACH Lord Nelson Long Gro) 1:30:50 [0] 10.13 km (8:58 / km) +257m 7:57 / km
weight:81.4kg shoes: VJ Irocks (red) 2017

Enjoyable evening splashing about in the mud. A few small nav errors meant we were getting late so joined the group cutting the run short. A good run though, enjoyed it. Left HR strap at home, forgot headtorch battery so had to run with spare torch, and was wearing two left socks.... none of those things seemed to bother me so hooray!
C • Suitable for a Tuesday? 2

Wednesday Nov 22, 2017 #

7 AM

Cycling 27:52 intensity: (10 @0) + (6:00 @1) + (10:18 @2) + (11:24 @3) 7.29 km (15.7 kph) +27m
ahr:130 max:150 weight:82.2kg shoes: Charge Plug 3

5 PM

Cycling 23:40 intensity: (1:25 @0) + (4:56 @1) + (10:33 @2) + (4:58 @3) + (1:48 @4) 7.03 km (17.8 kph) +1375m
ahr:128 max:161 shoes: Charge Plug 3

Tuesday Nov 21, 2017 #

7 AM

Cycling 23:59 intensity: (3 @0) + (26 @1) + (4:33 @2) + (14:12 @3) + (4:45 @4) 7.3 km (18.3 kph) +25m
ahr:145 max:166 weight:82.5kg shoes: Charge Plug 3

5 PM

Cycling 26:28 intensity: (2:20 @0) + (7:44 @1) + (9:28 @2) + (6:56 @3) 7.36 km (16.7 kph) +44m
ahr:123 max:152 shoes: Charge Plug 3

Run 10:06 intensity: (3 @0) + (3 @1) + (8 @2) + (7:43 @3) + (2:09 @4) 1.56 km (6:29 / km) +10m 6:17 / km
ahr:154 max:163 shoes: Salomon SpeedCross

7 PM

Run (BOK Efforts Angel Inn) 57:07 intensity: (5 @0) + (11 @1) + (19 @2) + (17:09 @3) + (27:19 @4) + (12:04 @5) 8.98 km (6:21 / km) +208m 5:42 / km
ahr:158 max:239 shoes: Saucony Guide 10 2017 Grey

Efforts session led by Ifor. First effort diagonal through field up hill. Took the longer option going to the zig zags, possibly a bit too much hill for me at the moment, maybe should have gone shorter route with Jackie and Dave and saved energy for other efforts. Effort along Longwell Lane gate to gate. 3rd effort was threshold run around edge of golf course. 4th effort race pace downhill gate to gate through deer park. Final efforts crocodiles/indian relay along bottom edge of ashton court. Really good interesting session, bailed out of final hill loop as was done in by then.

Monday Nov 20, 2017 #

6 AM

Cycling 27:33 intensity: (3 @0) + (4:55 @1) + (12:32 @2) + (10:03 @3) 7.27 km (15.8 kph) +27m
ahr:129 max:143 weight:82.8kg shoes: Charge Plug 3

3 days, 3 countries, 3 different takes on cold grey drizzle. It must be November....
4 PM

Cycling 24:40 intensity: (1:44 @0) + (4:18 @1) + (6:47 @2) + (11:38 @3) + (13 @4) 7.3 km (17.8 kph) +33m
ahr:131 max:157 shoes: Charge Plug 3

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