Training Log Archive: IforIn the 7 days ending Mar 14, 2011:
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Monday Mar 14, 2011 #
8 AM
Cycling (road) 33:03 [2] 11.8 km (21.4 kph) +90m
ITW
11.878 00:33:03 21.5 43:28:43 0.2 88 -97 1.5
11.878 00:33:03 21.5 43:28:43 0.2 88 -97 1.5
6 PM
Cycling (road) 1:59:39 [2] 44.5 km (22.3 kph) +230m
shoes: Charge Mixer
Extended extended home from work, added the tail end of the evening 10 on then came in the back road.
44.504 01:59:39 22.3 02:00:06 22.2 236 -234 1
44.504 01:59:39 22.3 02:00:06 22.2 236 -234 1
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| From bike_logs |
Sunday Mar 13, 2011 #
Event: Sothern Champs, Hambleden
Note
weight:77kg
Weighd myselft this morning which explains the slugishness and strugeling up hills. 4-5kg over where I should be and 10% over my real racing weight. I which I knew what I was when I won the mountain trail because that was real racing weight as can clearly be seen by the finishing picture where I look like a real international distance athlete.
No more scones for half my lunch and will have to stop Mark buying hot cross buns at work.
No more scones for half my lunch and will have to stop Mark buying hot cross buns at work.
C • 77?! 1
1 PM
Orienteering race 1:18:59 [5] 12.1 km (6:32 / km) +425m 5:33 / km
Sothern Champs Hambeldon. Set off steadily as a long course compared to what I have been doing. Lost a good minute on 4 taking a stupid route down and west. Probobly lost time on 6 taking northen path route, need to see splits. 30s on 10 a bit south. Saw Richard Barret while looping around 11 to 12 recon he had cought about 8 of the 12 minutes he started behind me. Long leg 12-13 went way east of the line to come in across the parking filed, basicaly missing out one of the climbs at the expence of a good bit of distance. Very pleased with my finish going good and hard and no sign of Richard till a couple of minutes after I was in. 10 minutes down in 4th but good enough to keep the southern trophy I had from last year.
Saturday Mar 12, 2011 #
Event: WNL, Eastnor
10 AM
Cycling (road) 2:53:23 75.6 km (26.2 kph) +550m
ahr:121 max:156 shoes: Scott RC1
Club saturday run. Just wanted relativly short and easy with the two runs this weekend but I do noeed to get hours on the bike in. Pace was not that hot along the severn valley but still worked a bit more than I should of Headed for home by myself as they headed for the cafe at Slimbridge. managed to miss the route I wanted and ended up going up North Nibbly so a bit further and hillier than I wanted.
75.615 02:52:43 26.2 03:05:57 24.3 562 -546 1.4
01:14:52 01:22:32 00:13:22 00:02:37 00:00:00 156 121
75.615 02:52:43 26.2 03:05:57 24.3 562 -546 1.4
01:14:52 01:22:32 00:13:22 00:02:37 00:00:00 156 121
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| From bike_logs |
7 PM
Orienteering (Night Score) 1:00:36 [4] 7.0 km (8:39 / km) +400m 6:44 / km
WNL Eastnore. 11, 14, 9, slight miss on 15 bounced off fence, 24, 25, overshot into open and then back for 17, 23, 19, 18, 30, 27, 21, failed to find 28, tried to go back in which was a mistake as failed again. 26, 16, 6, 13, 5, 12. Never realy got going strugled up the hill and never felt to be going well. I tied to stay clean and was trying to be carefull going down to 28 where I have had trouble before but no help, did not find it and hit the path at the bottom, should not of gone back for another look and wasted another minute or two. I would of had time to consider 22 if I had not.
Friday Mar 11, 2011 #
8 AM
Cycling (road) 34:34 [2] 11.8 km (20.5 kph) +80m
shoes: Charge Mixer
ITW.
11.839 00:34:34 20.5 21:27:50 0.5 84 -96 1.5
11.839 00:34:34 20.5 21:27:50 0.5 84 -96 1.5
6 PM
Cycling (road) 33:42 [2] 12.5 km (22.3 kph) +100m
HFW
12.584 00:33:42 22.4 00:36:13 20.8 104 -93 1.5
12.584 00:33:42 22.4 00:36:13 20.8 104 -93 1.5
Thursday Mar 10, 2011 #
8 AM
Cycling (road) 37:57 [2] 11.8 km (18.7 kph) +90m
shoes: Charge Mixer
ITW heavy legs and a strong headwind lead to a slow trip.
11.841 00:37:57 18.7 00:40:18 17.6 91 -99 1.6
11.841 00:37:57 18.7 00:40:18 17.6 91 -99 1.6
6 PM
Cycling (road) 39:15 [2] 14.6 km (22.3 kph) +130m
shoes: Charge Mixer
Work to coumb dingle then on home after westbury traing. Good job there was a tail wind.
14.593 00:39:15 22.3 02:19:22 6.2 127 -124 1.7
14.593 00:39:15 22.3 02:19:22 6.2 127 -124 1.7
Running (road) 56:00 9.0 km (6:13 / km) +350m 5:13 / km
Westbury. mikes groupe were doing the loop I get niggles on so was looking for someone else to go out with. Went with Niel and the lads to the Halls hill we used to use 5 years back. The younger ones were doing shorter reps than I wanted so I ended up doing the old rep we used to do with just Felix for compaly as Neil wanted him to do longer and more...
I foolishly tried to keep close on the first rep and went way to fast, stoped at old normal stoping point in 1.25 Feilix carred on another 50+ meters out of sight. I could not of kept up with Felix 10 years back when I was setting my PB's on the road so trying to stay close now was just suisidal. and is shoed. 1.31, 1.31, 1.35, 1.37, 1.41, 1.41, 1.41
Hard session but Felix would give Cranny a run for his money on hill reps so my trying to keep up was not so clever.
I foolishly tried to keep close on the first rep and went way to fast, stoped at old normal stoping point in 1.25 Feilix carred on another 50+ meters out of sight. I could not of kept up with Felix 10 years back when I was setting my PB's on the road so trying to stay close now was just suisidal. and is shoed. 1.31, 1.31, 1.35, 1.37, 1.41, 1.41, 1.41
Hard session but Felix would give Cranny a run for his money on hill reps so my trying to keep up was not so clever.
Wednesday Mar 9, 2011 #
8 AM
Cycling (road) 4:49:51 115.1 km (23.8 kph) +1330m
shoes: Scott RC1
Working late from home today so I could get a good long ride in in the morning. Sunday route up to Kern Bridge then Symonds yat , cycle path to Monmouth, zig-zag to Trelch, down to Tintern and back. Fairly knackered by the time I got home.
115.179 04:47:51 24 04:52:48 23.6 1331 -1338 2.3
01:57:49 02:42:32 00:04:21 00:00:44 00:04:25 253 122
115.179 04:47:51 24 04:52:48 23.6 1331 -1338 2.3
01:57:49 02:42:32 00:04:21 00:00:44 00:04:25 253 122
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| From bike_logs |
Tuesday Mar 8, 2011 #
8 AM
Cycling (road) 31:12 [2] 11.8 km (22.7 kph) +90m
shoes: Charge Mixer
ITW not so slow feeling today.
11.843 00:31:12 22.7 13:33:43 0.8 86 -94 1.5
11.843 00:31:12 22.7 13:33:43 0.8 86 -94 1.5
6 PM
Cycling (road) 33:14 [2] 12.5 km (22.6 kph) +100m
shoes: Charge Mixer
HFW
12.586 00:33:14 22.7 00:35:32 21.2 100 -96 1.5
12.586 00:33:14 22.7 00:35:32 21.2 100 -96 1.5
7 PM
Running (mixed) 1:00:00 [2] 12.0 km (5:00 / km) +150m 4:42 / km
Bok training. The barn, the dark mostly road loop over to cadbury camp then into nailsea and back through town. Only Phil and me running, Clive and Jackie for the drinks.