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Training Log Archive: Kitch

In the 7 days ending Aug 4, 2017:

activity # timemileskm+m
  Cycling2 3:47:26 62.14(3:40) 100.0(2:16) 665155c
  Hill Cross1 3:33:56 35.05(6:06) 56.41(3:48) 1340
  Orienteering3 2:41:17 11.46(14:04) 18.45(8:45) 791
  Run - on and off road2 1:04:07 4.55(14:05) 7.32(8:45) 336
  Strength and Conditioning1 40:00
  Total6 11:46:46 113.2 182.18 3132155c

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SaSuMoTuWeThFr

Friday Aug 4, 2017 #

12 PM

Run - on and off road warm up/down 22:56 intensity: (3:31 @1) + (13:16 @2) + (2:26 @3) + (3:43 @4) 2.64 km (8:41 / km) +122m 7:04 / km
ahr:122 max:161

Orienteering race 1:01:00 intensity: (1:07 @1) + (24 @2) + (57 @3) + (16:27 @4) + (42:05 @5) 7.53 km (8:06 / km) +376m 6:29 / km
ahr:164 max:175

Still feeling fit and strong in the terrain, though not fast.
Just the one miss today, and a snapped shoe lace together worth about 4 mins. Then a couple of ankle crunches left me tippy-toeing on what should ahve been quick descents.

Run - on and off road warm up/down 10:04 intensity: (1:23 @1) + (8:41 @2) 1.25 km (8:04 / km) +5m 7:54 / km
ahr:113 max:123

Thursday Aug 3, 2017 #

12 PM

Run - on and off road warm up/down 26:06 intensity: (3 @1) + (2:24 @2) + (12:30 @3) + (10:28 @4) + (41 @5) 2.94 km (8:53 / km) +196m 6:40 / km
ahr:144 max:167

Orienteering race 58:31 intensity: (1:08 @1) + (1:09 @2) + (2:29 @3) + (29:42 @4) + (24:03 @5) 6.24 km (9:23 / km) +332m 7:25 / km
ahr:160 max:173

Creag Coinnich.
fit enough but rusty - 2 big misses and a case of heading for the wrong control meant I lost enough time to hav been up with the leaders.

Run - on and off road warm up/down 5:01 intensity: (15 @1) + (4:46 @2) 0.5 km (10:02 / km) +13m 8:53 / km
ahr:120 max:130

Wednesday Aug 2, 2017 #

1 PM

Orienteering 41:46 intensity: (18:09 @1) + (19:40 @2) + (1:41 @3) + (2:16 @4) 4.69 km (8:55 / km) +83m 8:11 / km
ahr:109 max:155

twice round the kid's sprint course in Ballater with Sam then Bethan.

Tuesday Aug 1, 2017 #

Note
(rest day)

tired today
lots of hour
maybe a bit of what Bethan had

Monday Jul 31, 2017 #

4 PM

Cycling 1:00:00 [1] 18.0 km (3:20 / km)
shoes: CDL

pottering about various 15 minute bits

Strength and Conditioning (circuits) 40:00 [3]

Sunday Jul 30, 2017 #

9 AM

Hill Cross 3:33:56 intensity: (1:00:36 @1) + (1:17:57 @2) + (50:07 @3) + (25:16 @4) 56.41 km (3:48 / km) +1340m 3:23 / km
ahr:120 max:161 shoes: SPCX

Innerleithen, Plora, Glenbenna, Elibank, Innerleithen, Lee Pen, Black Lowe, Black Law, then in to Glen Tress; forest roads and blue routes, back to Inner.
Good stready ride, legs pretty weary. Some tough climb eforts. managed the carry up Lee Pen running. Ali Dow, Colin S, Eric E, Paul.

Saturday Jul 29, 2017 #

10 AM

Cycling (bunch) 2:47:26 intensity: (1:24:47 @1) + (27:41 @2) + (17:00 @3) + (24:39 @4) + (13:19 @5) 82.0 km (2:03 / km) +665m 1:58 / km
ahr:133 max:174 155c shoes: CDL

9:40 hills, but I cut out the section from Ballencrief to the bottom of the links and had a wee rest in the sun.
Legs a bit weary from big days in the week, but ok for a first bunch ride in several weeks.

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