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Training Log Archive: ScottBailey

In the 7 days ending Apr 21:

activity # timemileskm+mload
  Orienteering - Race Terrain2 2:10:07 12.01(10:50) 19.34(6:44) 29946 /56c82%575.3
  Running - Road / Track2 1:23:01 8.78(9:27) 14.13(5:53) 72266.2
  Indoor Cycle2 59:59 20.38(20.4/h) 32.8(32.8/h)176.1
  Warm-up3 35:42 2.73(13:05) 4.39(8:08) 4196.4
  Orienteering - Race Urban1 16:09 2.36(6:50) 3.81(4:15) 1224 /26c92%48.5
  Total8 5:24:58 46.27(7:01) 74.46(4:22) 42470 /82c85%1162.4
  [1-5]8 5:20:57

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Sunday Apr 21 #

11 AM

Orienteering - Race Terrain race 1:27:01 intensity: (31 @0) + (4 @1) + (7 @2) + (5:38 @3) + (42:45 @4) + (37:56 @5) *** 13.14 km (6:37 / km) +233m 6:05 / km
ahr:162 max:185 spiked:26/30c

JK Long Distance - M45L - Cold Ash
Very very hot - slow on 1 and 2 - made a 4 min mistake at no13 - but cleanish for the rest of the course - think in 14th - so again happy with overall result - about 30 places better than I’ve ever achieved before

Warm-up 13:40 intensity: (1:00 @0) + (23 @1) + (1:58 @2) + (10:08 @3) + (11 @4) 1.03 km (13:15 / km) +36m 11:16 / km
ahr:129 max:151

Saturday Apr 20 #

11 AM

Orienteering - Race Terrain race 43:06 intensity: (23 @0) + (28 @1) + (33 @2) + (1:28 @3) + (9:44 @4) + (30:30 @5) **** 6.2 km (6:57 / km) +66m 6:36 / km
ahr:165 max:191 spiked:20/26c

JK Middle Distance - Day 2 - M45
Went out fast and probably suffered later in the race - with a number of small mistakes adding up to about 4 mins - but still happy with performance and probably my best ever JK position in the forest - respectable 10th (consistent with yesterday’s 9th :-)

Warm-up warm up/down 8:32 intensity: (23 @0) + (33 @1) + (1:36 @2) + (5:49 @3) + (11 @4) 1.19 km (7:11 / km)
ahr:134 max:150

Friday Apr 19 #

11 AM

Warm-up warm up/down 13:30 intensity: (29 @0) + (26 @1) + (1:27 @2) + (9:20 @3) + (1:17 @4) + (31 @5) 2.17 km (6:13 / km) +5m 6:09 / km
ahr:142 max:178

12 PM

Orienteering - Race Urban race 16:09 [3] ** 3.81 km (4:15 / km) +12m 4:11 / km
spiked:24/26c

JK Sprint m45 - Aldershot - 9th, happy with that result
Forgot to start GPS watch - so needed to estimate route - timing was right - happy with run

Thursday Apr 18 #

9 PM

Indoor Cycle 19:59 intensity: (31 @0) + (4:14 @1) + (9:46 @2) + (5:28 @3) 9.8 km (29.4 kph)
ahr:129 max:140

20 min Power Zone Beginner Ride with Matt Wilpers
20 min Power Zone Beginner Ride from 4/5/19. Taken by ScottBailey on Peloton.

Indoor Cycle 20:00 intensity: (6 @1) + (41 @2) + (6:51 @3) + (10:35 @4) + (1:47 @5) 11.51 km (34.5 kph)
ahr:152 max:169

20 min FTP Test Ride with Matt Wilpers
20 min FTP Test Ride from 12/27/18. Taken by ScottBailey on Peloton.
FTP of 194w - Average Watts of 204

Wednesday Apr 17 #

9 PM

Running - Road / Track 40:17 intensity: (18 @0) + (15:48 @1) + (20:50 @2) + (1:47 @3) + (1:17 @4) + (17 @5) 5.28 km (7:38 / km) +30m 7:25 / km
ahr:125 max:165

Gentle Night Run with Amy
Both of us probably too full from dinner for a run - but still better for getting out

Tuesday Apr 16 #

10 PM

Indoor Cycle 20:00 intensity: (26 @0) + (43 @1) + (2:35 @2) + (8:18 @3) + (7:58 @4) 11.49 km (34.5 kph)
ahr:144 max:162

20 min HIIT Ride with Ben Alldis
20 min HIIT Ride from 4/10/19. Taken by ScottBailey on Peloton.

Monday Apr 15 #

9 AM

Running - Road / Track 42:44 intensity: (21 @1) + (25 @2) + (3:45 @3) + (6:41 @4) + (31:32 @5) 8.84 km (4:50 / km) +42m 4:43 / km
ahr:183 max:211

Headwind and heavy backpack - that was hard...
Although new road running shoes made it easier on my feet and knees. Not sure about the HR data - think my watch wasn’t tight enough on my wrist

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