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Training Log Archive: andrews

In the last 7 days:

activity # timemileskm+mload
  Cycling2 1:29:11 21.23(14.3/h) 34.17(23.0/h) 449137.2
  Running2 1:25:24 10.07(8:29) 16.21(5:16) 323229.8
  Orienteering1 1:00:43 5.11(11:53) 8.22(7:23) 250124.5
  S&C1 1:42
  Total6 3:57:00 36.42 58.6 1022491.5
  [1-5]5 3:49:25

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Saturday Feb 27 #

1 PM

Running 42:39 intensity: (27 @0) + (8:51 @1) + (8:16 @2) + (12:02 @3) + (11:23 @4) + (1:40 @5) 8.03 km (5:18 / km) +162m 4:49 / km
ahr:157 max:223

I made a bit of a mistake in not realising the distance on lap view on my watch was total distance and not lap distance, so I went through my 5km tempo (maybe a bit more than that but tried to chill at 180bpm) effort in 16:01, despite averaging 3:30 kms at this point. I had already turned into the woods so continued for another 400m or so until I got into thick trees to try and actually make it to 5km. I reckon my fastest 5km was done in 17:38 after comparing to a route planner, so only 90s off my effort few weeks ago (this week's challenge). Then I did a couple of Woodhouse ridge hills (1:53 and 1:59) - I had planned to do more but my calf muscles were getting a bit tight so decided not to (and using my wisdom to not do too much too soon). My foot didn't really bother me at all, and I'm much fitter (and faster) than I expected to be at this stage, cross training clearly works.

Friday Feb 26 #

1 PM

Cycling 1:16:17 intensity: (4:25 @0) + (35:06 @1) + (22:22 @2) + (12:02 @3) + (1:21 @4) + (1:01 @5) 29.7 km (23.4 kph) +375m
ahr:134 max:191

Heart rate about 10bpm lower than I would expect for a lot of this, I'll change the battery in the strap to check, but I suppose its no bad thing being lower. Feeling tired though, need more sleep (and tell myself a few days ago that although I'm not tired now I will be so get more sleep).

Thursday Feb 25 #

7 PM

Orienteering 1:00:43 intensity: (20:00 @1) + (19:00 @2) + (17:32 @3) + (3:08 @4) + (1:03 @5) 8.22 km (7:23 / km) +250m 6:25 / km
ahr:136 max:202

Night trains with Fay and Paul in Middleton Park, getting progressively worse as it went on, getting really confused with vegetation in the dark. Worth noting I forgot my running shoes, but every pair of shoes are running shoes if you run in them so not a massive issue. Also my torch lasts about 75 minutes on full until it turns off, we were out about for 80 minutes.

Wednesday Feb 24 #

9 PM

Cycling 12:54 intensity: (37 @0) + (4:26 @1) + (3:19 @2) + (3:51 @3) + (41 @4) 4.47 km (20.8 kph) +74m
ahr:139 max:181

This was going to be a session at around 8pm in the dry weather hour, but I rudely got rung up by my parents, forcing me out by an hour. I originally went out in a just a baselayer, but it was too windy so I came back and got a jacket. Less than 5 minutes later it chucked it down and quickly I was soaked through, I did one effort up Weetwood Avenue and then did one lap of the house before calling it a night, under the guise of doing a session the next day (spoiler, I didn't).

Tuesday Feb 23 #

8 AM

Running 42:45 intensity: (24 @0) + (2:00 @1) + (17:47 @2) + (22:21 @3) + (13 @4) 8.18 km (5:14 / km) +161m 4:46 / km
ahr:155 max:182

I had 40 minutes available before I needed to be back for a shower before a 9am meeting, but I also wanted to run as far up the valley as I could. So I turned around at 23 minutes on a more direct route back including crossing the beck on a massive fallen tree, but I was still late (2 minutes late is still on time?). Foot was aching/hurting for half of it, but not getting worse and more on the under of the foot than the tendon itself. Will roll it out but all promising I think.

Monday Feb 22 #

5 PM

S&C 1:42 [0]

92 second dead hang + 1.5 pull ups phwoaar

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