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Training Log Archive: routhe

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Mountain biking3 3:52:00 19.36(11:59) 31.15(7:27) 142
  Orienteering1 1:19:24 5.51(14:25) 8.86(8:57) 331
  Circuits & Strength1 55:00
  Terrain Run1 50:00 3.13(16:00) 5.03(9:56) 246
  Total6 6:56:24 27.99 45.04 719
  [1-5]6 6:25:30

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Sunday Oct 16, 2016 #

12 PM

Orienteering 1:19:24 intensity: (54 @0) + (4:29 @1) + (9:09 @2) + (39:44 @3) + (25:08 @4) ** 8.86 km (8:57 / km) +331m 7:33 / km
ahr:148 max:164 shoes: 2016 inov8s

Carrickgollogan O - map memory, 12 controls with a central map control which we could visit as often or as little as we needed. Plenty of scope for saving distance which I only partly used. Did the middle 2 loops together but had the wrong descriptions and went back to the central control early - lost no time over it luckily. Should have memorised the last 3 loops instead of just loop 2 & 3 together. Good fun, nice way to use Carrickgollogan.

Saturday Oct 15, 2016 #

3 PM

Mountain biking 1:05:00 intensity: (40:00 @1) + (11:00 @2) + (14:00 @3) 6.45 km (10:05 / km) +142m 9:05 / km
ahr:128 max:153

Cycle in Glending with Don, experimenting with suspension, saddle position etc. And did our bit for biking, put in 10 minutes of trail maintenance reorganising the broken bridge crossing. Bike going well.

Friday Oct 14, 2016 #

5 PM

Terrain Run 50:00 intensity: (22:00 @1) + (16:00 @2) + (11:00 @3) + (1:00 @4) 5.03 km (9:56 / km) +246m 7:59 / km
ahr:131 max:160

Bray Head, just enjoying view and the wind. It's time to get back to fast running though. Went down cross country, all the gorse has been burnt.

Thursday Oct 13, 2016 #

6 PM

Mountain biking 1:19:00 intensity: (41:00 @1) + (12:00 @2) + (22:00 @3) + (4:00 @4) 10.8 km (7:19 / km)

Cycled Saggart. New bike!

Wednesday Oct 12, 2016 #

6 PM

Circuits & Strength 55:00 intensity: (10:00 @0) + (30:00 @1) + (5:00 @2) + (10:00 @3)
shoes: road runners

Circuits. Very heavy ab session.

Monday Oct 10, 2016 #

1 PM

Mountain biking 1:28:00 intensity: (20:00 @0) + (10:00 @1) + (58:00 @2) 13.9 km (6:20 / km)
ahr:120 max:148

Cycled Ballinastoe with Rob

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