Training Archive: andrewdIn the 7 days ending 2008-06-06:
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| S | S | M | T | W | H | F | |||||||||||
Friday Jun 6 | ||
| Event: GBR WOC Selection Races (Middle and Sprint) | ||
| Note | |
| (rest day) | ||
| couldn't find my Wilf's mug this morning, no cheap coffee for me this weekend! (assuming they are present)
will be at work all day, then driving down south tonight, so no time for a run. looking forward to two quality races tomorrow and another on Sunday | ||
Thursday Jun 5 | ||
| Note | |
| not a huge amount happening at work today so went through my AP log editing all the 'stretching' intensities to 0, so they show up as time spent doing stuff but don't show on the intensity graphs.
also going on holiday to portugal later this year (at the same time as the purple thistle sadly...) so might try and go swimming a bit before then to remind myself how it's done | ||
| Running 25:00 [3]5 km (5:00 / km) | |
| ahr:153 max:164 shoes: Asics Gel Kayano 13 | ||
| run home from work | ||
| Stretching 10:00 [0] | |
| at home | ||
Wednesday Jun 4 | ||
| Running warm up/down 7:00 [2]1.26 km (5:33 / km) | |
| ahr:147 max:164 shoes: Asics Gel Kayano 13 | ||
| run from bus stop at bottom of hill bonaly to car park | ||
| Running 12:00 [2]1.36 km (8:49 / km) +100m 6:27 / km | |
| ahr:147 max:164 shoes: Swoops | ||
| warmup from car park to start of 'session' | ||
| Orienteering intervals 19:00 [3]***** 1.5 km (12:40 / km) | |
| ahr:136 max:174 shoes: Swoops | ||
| fun 'intervals' / map memory session planned by Quirkey
Map at the 'start' with a grid drawn over it. 3 points about 60m or so away with each square of the map and a control description next to it, we had to match them up. Apparently I cheated by drawing some of the main features onto the map, I called it ingenuity ;) http://adalgleish.net/images/bonalymapmemory.jpg start and master map was inbetween the two points at the west side of the map and the extracts were at the corners of the triangle. gps was a bit dodgy in the south, possibly because of the trees? time includes a lap round at the end I think, can't remember if I reset it or not... fun session! | ||
| Orienteering 8:00 [1]1 km (8:00 / km) | |
| ahr:130 max:150 shoes: Swoops | ||
| checking out some controls on the permanent course due to map changes | ||
| Running 24:30 [3]5.45 km (4:30 / km) | |
| ahr:167 max:179 shoes: Asics Gel Kayano 13 | ||
| so it turned out my estimation of how far the run back would be was wildly innaccurate... I said '2 or 3 km', so I was only 100% out!
was a good wee run home though, down into the valley, along the old railway, through colinton dell and along slateford road. | ||
| C • ha ha ! 1 | ||
| Stretching 10:00 [0] | |
Tuesday Jun 3 | ||
| Running 38:00 [4]8 km (4:45 / km) | |
| ahr:172 max:201 shoes: Asics Gel Kayano 13 | ||
| hmm, slightly worried about max hr... Have been feeling a bit crap for the last few weeks but I didn't push it 'that' much on this run.. except when someone overtook me early on, I don't like that unless I know them and know they are better than me, so I stuck behind him for a bit.
looking at the graph of my heart rate the spike was right at the start of the run, before the gps had figured out where it was (can't get the satellites near work) and I didn't start hard so not really sure what's going on. When I was pusing it to stay with that guy it was about 185-190. meh, crappy thing. unless I nearly got hit by a car and can't remember it....... | ||
| Stretching 10:00 [0] | |
| outside flat after run | ||
Monday Jun 2 | ||
| Orienteering 1:00:00 [3]*** 6 km (10:00 / km) | |
| spiked:25/27c shoes: Swoops | ||
| ESOC 'social' on cramond island. 27 controls, each person takes one and puts it out, gets as many as they want of the others then takes their own back in. missed one control because certain people doing it in pairs were cheating. missed another because someone had put it about 100m away from where it should have been...
Time/distance includes jog out to island, wee run after o'ing, run back to car | ||
| Stretching 10:00 [0] | |
Sunday Jun 1 | ||
| Event: ESOC Long-O | ||
| Note | |
| (rest day) | ||
| was doing the SI for ESOC Long O. Had vaguely considered going out for a run but a combination of being the only one there who knew what to do if things went wrong coupled with the pissing rain pulled the plug on that idea!
Didn't have time for an evening run as went to see new Indiana Jones movie, loved it! Comparable to the previous 3, certainly no worse. | ||
Saturday May 31 | ||
| Orienteering 51:06 [4]7.3 km (7:00 / km) | |
| ahr:170 max:189 spiked:20/22c shoes: Swoops | ||
| saunter round gullane at ELO Saturday local event.
Score course, 22 controls, got them all within the time limit of 1 hour - but took longer than I thought it would knee felt ok, could feel it but not sore. edit: upped it to a '4', probably ran harder than I should have | ||
| Stretching 10:00 [0] | |
| post run | ||
