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Training Log Archive: Andy Mac

In the 30 days ending Jun 30, 2012:

activity # timemileskm+m
  Orienteering15 12:00:25 48.59(14:50) 78.2(9:13) 1486
  Walking3 3:58:20 7.05(33:50) 11.34(21:01) 523
  Running2 1:10:20 6.99(10:04) 11.25(6:15) 73
  Total19 17:09:05 62.63(16:26) 100.79(10:13) 2082
  [1-5]13 9:50:08
averages - weight:87.7kg

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Thursday Jun 28, 2012 #

7 PM

Orienteering race (Clyde Evening Event) 36:56 [0] 4.91 km (7:32 / km) +58m 7:06 / km

Tuesday Jun 26, 2012 #

7 PM

Orienteering (Clyde Tuesday Night) 1:01:18 intensity: (23:22 @0) + (4:43 @1) + (11:44 @2) + (11:50 @3) + (9:14 @4) + (25 @5) 6.38 km (9:37 / km) +78m 9:04 / km
ahr:118 max:150 shoes: No1 Walshes

15 minute warm up then pass out blank maps and instructions on how to plan a yellow course. Everyone planned a yellow course and ran round to check. Back at the start it was swap maps and have a look at what someone else had done. Look at the Clyde Website for maps and feedback.

Sunday Jun 24, 2012 #

11 AM

Running warm up/down 6:18 intensity: (1:08 @0) + (1:01 @1) + (1:55 @2) + (2:14 @3) 0.99 km (6:21 / km) +2m 6:18 / km
ahr:121 max:134 shoes: Inov8 330

Orienteering race (SoSOL 7) 1:00:34 intensity: (6:15 @0) + (11 @1) + (1:19 @2) + (18:51 @3) + (33:22 @4) + (36 @5) 8.74 km (6:56 / km) +166m 6:20 / km
ahr:140 max:151 shoes: Inov8 330

Managed to run most of it, but walked on the steep uphill. Started off straight toward 2 but ran into the wall and then took the left choice, while Andy P was quicker on the right route. Couldn't see the green trees in the open yellow so was slightly off on lots of them. Missed turning into the crossing on the way from 10 to 11, so ended up at the high fence. Wong way out of 13 so had to climb back up the hill. Strted to flag, but managed to keep jogging to the finish.
C • Light green next time? 1

Running warm up/down 12:44 intensity: (10:51 @0) + (1:01 @1) + (52 @2) 0.39 km (32:19 / km) +6m 30:02 / km
ahr:94 max:122 shoes: Inov8 330

Thursday Jun 21, 2012 #

7 PM

Orienteering race (STAG Evening Event) 51:52 intensity: (13:39 @0) + (9:44 @1) + (15:00 @2) + (12:51 @3) + (38 @4) 5.14 km (10:05 / km) +102m 9:11 / km
ahr:121 max:141

Wednesday Jun 20, 2012 #

6 PM

Orienteering race (FVO Evening Event) 56:02 intensity: (7:10 @0) + (3:54 @1) + (8:07 @2) + (25:22 @3) + (11:22 @4) + (7 @5) 7.28 km (7:42 / km) +118m 7:07 / km
ahr:132 max:150 shoes: Inov8 330

Gartmorn Country Park. Legs feeling tired. Hunted for 4, couldn't see 7 on the map, missed 8 to the right then went uphill to a path junction, worked out what I'd done and met Jon X doing the same thing. Missed the open run to 10 and compounded it by going down the wrong earth bank.

Sunday Jun 17, 2012 #

Event: 7 Hills of Edinburgh
 
1 PM

Walking hills (White Meldon) 1:14:07 [0] 2.9 km (25:32 / km) +164m 19:54 / km

Saturday Jun 16, 2012 #

1 PM

Orienteering race (Barshaw Park Easy) 2:43 [0] 0.24 km (11:16 / km) +7m 9:51 / km

2 PM

Orienteering race (Barshaw Park Hard) 6:32 [0] 0.66 km (9:57 / km) +4m 9:39 / km

Thursday Jun 14, 2012 #

7 PM

Orienteering race (STAG Evening Event) 48:48 intensity: (12:18 @0) + (6:34 @1) + (14:10 @2) + (9:29 @3) + (3:57 @4) + (2:20 @5) 5.26 km (9:16 / km) +81m 8:37 / km
ahr:124 max:166 weight:87.7kg shoes: OROC 340

Wednesday Jun 13, 2012 #

6 PM

Orienteering race (FVO Evening Event) 54:57 intensity: (24:56 @0) + (16:18 @1) + (11:46 @2) + (1:57 @3) 4.39 km (12:31 / km) +38m 12:00 / km
ahr:108 max:134

Laces snapping 3 times on my Walshes was a sign! Never really got going. Packed in at 8 with sore legs

Tuesday Jun 12, 2012 #

7 PM

Orienteering (Clyde Tuesday Night) 33:44 intensity: (5:46 @0) + (4:53 @1) + (8:22 @2) + (12:17 @3) + (2:26 @4) 4.24 km (7:57 / km) +75m 7:18 / km
ahr:125 max:147 shoes: No1 Walshes

Map Memory organised by Alex. Tried to tag Donald for a few legs then tried to keep ahead of Amelia and Lynne.

Back to the Climbing Academy for food. Thanks Alex

Sunday Jun 10, 2012 #

10 AM

Running race (Vale of Leven 10K) 51:18 intensity: (5:51 @0) + (3 @1) + (1:00 @2) + (3:27 @3) + (40:57 @4) 9.86 km (5:12 / km) +65m 5:02 / km
ahr:142 max:149

C • Max HR 1

Thursday Jun 7, 2012 #

7 PM

Orienteering race (Clyde Evening Event) 1:03:51 intensity: (17:55 @0) + (10:33 @1) + (22:16 @2) + (11:55 @3) + (1:12 @4) 7.2 km (8:52 / km) +78m 8:25 / km
ahr:119 max:142

Tuesday Jun 5, 2012 #

11 AM

Orienteering race (Scottish Champs Middle) 1:07:52 intensity: (6:39 @0) + (1:08 @1) + (12:55 @2) + (35:01 @3) + (12:09 @4) 5.69 km (11:56 / km) +66m 11:17 / km
ahr:133 max:148 shoes: Inov8 330

Legs heavy. Couldn't get going for brashings

Monday Jun 4, 2012 #

12 PM

Walking hills (Benaquhallie) 1:24:28 [0] 3.66 km (23:05 / km) +182m 18:29 / km

4 PM

Orienteering race (Scottish Champs Sprint) 27:36 intensity: (2:01 @0) + (14 @1) + (1:14 @2) + (2:25 @3) + (14:50 @4) + (6:52 @5) 4.23 km (6:32 / km) +80m 5:58 / km
ahr:144 max:154

Very close to missing 3. Struggling uphill

Sunday Jun 3, 2012 #

12 PM

Orienteering race (Scottish Champs Relay) 38:15 intensity: (3:38 @0) + (1:17 @1) + (4:49 @2) + (15:20 @3) + (11:34 @4) + (1:37 @5) 3.98 km (9:36 / km) +137m 8:12 / km
ahr:136 max:161 shoes: Inov8 330

3 PM

Walking hills (Craiglich) 1:19:45 [0] 4.78 km (16:42 / km) +177m 14:05 / km

Saturday Jun 2, 2012 #

Event: Jubilee Five - Scottish Championships (Inc. WOC selection races)
 
2 PM

Orienteering race (Scottish Champ Individual) 1:49:25 intensity: (12:57 @0) + (9:41 @1) + (18:49 @2) + (46:43 @3) + (21:15 @4) 9.87 km (11:05 / km) +398m 9:14 / km
ahr:132 max:146 shoes: Inov8 330

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