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Training Log Archive: bradc

In the 7 days ending Nov 20, 2016:

activity # timemileskm+m
  Orienteering2 2:38:43 9.46(16:47) 15.22(10:26) 61327c
  Elliptigo2 1:47:53 27.17(15.1/h) 43.72(24.3/h) 254
  Total4 4:26:36 36.62(7:17) 58.94(4:31) 86727c
  [1-5]4 4:17:31

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MoTuWeThFrSaSu

Sunday Nov 20, 2016 #

3 PM

Orienteering 1:00:00 intensity: (30:00 @1) + (30:00 @2) 5.0 km (12:00 / km) +110m 10:48 / km
shoes: VJ Irocs

A wee jaunt around Barr Wood with Jase, looking at control sites for December's CATI. R knee a bit wonky to start, back decidedly wonky afterwards, but everything was blissfully tickety boo in the wood. And such a nice wood it is. Some course changes required due to construction work (!) and overly nebulous paths, but found a beazer new control site :-)

Saturday Nov 19, 2016 #

11 AM

Orienteering 5:27 intensity: (38 @0) + (41 @1) + (59 @2) + (1:43 @3) + (1:26 @4) 0.52 km (10:29 / km) +22m 8:38 / km
ahr:139 max:157 shoes: VJ Irocs

Aborted at #1.

Orienteering race 1:05:29 intensity: (8 @0) + (5 @1) + (3:27 @2) + (18:06 @3) + (34:11 @4) + (9:32 @5) **** 7.55 km (8:40 / km) +378m 6:56 / km
ahr:153 max:170 27c shoes: VJ Irocs

FVO Club Champs, old man's (Blue) course. A race of two halves. Started off (first start), got to #1, saw that there were no control descriptions on the map, so went back to the start and helped find the box with descriptions. Then I let Roger go ahead of me and started again. The advantage in knowing where #1 was was completely wiped out by being all in a fluster over the shenanigans, and I'd leaked 6 mins by #4, mostly on #4. My brain finally calmed down and started working, and other than the odd fluff in the circle I was fine - just pretty slow and unfit. R knee niggling to accompany the back; must start doing those exercises again. Well down on the fast guys but 6 mins faster would at least have been respectable.
Nice new map, very accurate - what a transformation! TRIMP 158.7

Orienteering warm up/down 27:47 intensity: (5:09 @0) + (19:46 @1) + (2:52 @2) 2.15 km (12:55 / km) +103m 10:26 / km
ahr:119 max:129 shoes: VJ Irocs

Warm down by taking Eilidh around the Yellow. Walking up the hills, but she can fair fly down them, much like her dad (used to!).

Friday Nov 18, 2016 #

3 PM

Elliptigo 48:14 intensity: (1:31 @0) + (11 @1) + (25 @2) + (13:58 @3) + (31:40 @4) + (29 @5) 19.88 km (24.7 kph) +118m
ahr:150 max:164 shoes: Elliptigo

Finished course early so got out before dark. Flippin' Baltic! Sloooooow too - feeling very unfit. TRIMP 108.5.

Thursday Nov 17, 2016 #

4 PM

Elliptigo 59:39 intensity: (1:39 @0) + (43 @1) + (1:43 @2) + (20:24 @3) + (34:07 @4) + (1:03 @5) 23.84 km (24.0 kph) +136m
ahr:150 max:166 shoes: Elliptigo

Miserable session in the dark, cold and sleet with shonky lights. Still better than sitting on my a**e all day, which is what I've been doing on a training course in Glasgow this week. TRIMP 131.8.

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