Training Log Archive: GD44In the 7 days ending Jan 23, 2011:
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Sunday Jan 23, 2011 #
8 AM
Running 3:37:00 34.29 km (9.5 kph) +909m
shoes: La Sportiva Wildcat Size 8.5
Home>Rudry Common>Caerphilly Common>Craig-yr-Allt>Garth>Home
Run with Matthew Hartley from work. His first long off-road run in preparation for his attempt at EnduranceLife's Challenge.
I don't have HR data because my watch froze just as we started. But Matt recorded the GPX data on his iPhone GPS feature.
My altimeter recorded 935m ascent so the iPhone was pretty accurate.
Run with Matthew Hartley from work. His first long off-road run in preparation for his attempt at EnduranceLife's Challenge.
I don't have HR data because my watch froze just as we started. But Matt recorded the GPX data on his iPhone GPS feature.
My altimeter recorded 935m ascent so the iPhone was pretty accurate.
Saturday Jan 22, 2011 #
Event: WNL Wentwood
8 AM
Giant Turbo 2011 1:30:00 72.5 km (1:14 / km)
ahr:111 max:124
Chris Carmichael Turbo Session - End of Week 2 (Ex Century Programme)
All values below are averages.
5 min warm up: HR 93, Power 114W, Cad 84 rpm
120 min EM: 112, 139, 93 (50x12 Level 1)
5 min cool down: 110, 122, 92
TSS: 76.5
IF: 0.714
Session: 111, 137, 92
Energy: 528 kcal.
Target EM Power 96-155 Watts
All values below are averages.
5 min warm up: HR 93, Power 114W, Cad 84 rpm
120 min EM: 112, 139, 93 (50x12 Level 1)
5 min cool down: 110, 122, 92
TSS: 76.5
IF: 0.714
Session: 111, 137, 92
Energy: 528 kcal.
Target EM Power 96-155 Watts
1 PM
Orienteering 1:03:50 **** 8.61 km (7:25 / km) +241m 6:30 / km
ahr:152 max:170 16c shoes: La Sportiva Wildcat Size 8.5
Wentwood Orienteering Blue Course
Time excludes map plotting time.
Nature called during the run so I had to take a No. 2! Lost a few minutes between CP1 & CP2 as a result. Also had difficulty finding CP9 (pit) and CP14 (clearing) which lost me a few minutes. Took the wrong path between CP5 and CP6 too which lost me some time.
Time excludes map plotting time.
Nature called during the run so I had to take a No. 2! Lost a few minutes between CP1 & CP2 as a result. Also had difficulty finding CP9 (pit) and CP14 (clearing) which lost me a few minutes. Took the wrong path between CP5 and CP6 too which lost me some time.
Friday Jan 21, 2011 #
6 PM
Giant Turbo 2011 1:30:00 72.78 km (1:14 / km)
ahr:115 max:156
Chris Carmichael Turbo Session - Week 2 (Ex Century Programme)
90 min EM with 2 x [3 x 2min SEPI (3 min RBI)] (8 min RBS)
All values below are averages.
5 min warm-up: HR 89, Power 119, Cad 88
25 min EM: 105, 150, 91 (50x12 Lev 1)
2 min SEPI (interval): 131, 233, 99 (50x12 Lev 3)
3 min EM: 117, 150, 94
2 min SEPI (interval): 137, 244, 99
3 min EM: 121, 149, 94
2 min SEPI (interval): 138, 246, 100
8 min EM: 116, 146, 93
2 min SEPI (interval): 139, 249, 101
3 min EM: 122, 151, 95
2 min SEPI (interval): 141, 255, 98
3 min EM: 118, 146, 93
2 min SEPI (interval): 141, 257, 100
3 min EM: 126, 149, 95
2 min SEPI (interval): 141, 237, 98
18 min EM: 116, 147, 94
5 min cool down: 108, 119, 94
Session: 115, 160, 94
Energy: 560 cal
Target EM Power 96-155 Watts
Target SEPI Power 215+ Watts
TSS: 124.2
IF: 0.910
Perhaps I should start at a higher power level at the start of the next SEPI interval session. I did 1 interval too many in the 2nd set!
90 min EM with 2 x [3 x 2min SEPI (3 min RBI)] (8 min RBS)
All values below are averages.
5 min warm-up: HR 89, Power 119, Cad 88
25 min EM: 105, 150, 91 (50x12 Lev 1)
2 min SEPI (interval): 131, 233, 99 (50x12 Lev 3)
3 min EM: 117, 150, 94
2 min SEPI (interval): 137, 244, 99
3 min EM: 121, 149, 94
2 min SEPI (interval): 138, 246, 100
8 min EM: 116, 146, 93
2 min SEPI (interval): 139, 249, 101
3 min EM: 122, 151, 95
2 min SEPI (interval): 141, 255, 98
3 min EM: 118, 146, 93
2 min SEPI (interval): 141, 257, 100
3 min EM: 126, 149, 95
2 min SEPI (interval): 141, 237, 98
18 min EM: 116, 147, 94
5 min cool down: 108, 119, 94
Session: 115, 160, 94
Energy: 560 cal
Target EM Power 96-155 Watts
Target SEPI Power 215+ Watts
TSS: 124.2
IF: 0.910
Perhaps I should start at a higher power level at the start of the next SEPI interval session. I did 1 interval too many in the 2nd set!
Thursday Jan 20, 2011 #
Note
(rest day)
Felt tired so decided not to go to the running club.
Wednesday Jan 19, 2011 #
6 AM
Giant Turbo 2011 1:00:00 44.72 km (1:21 / km)
ahr:130 max:153
Chris Carmichael Turbo Session - Week 2 (Ex Century Programme)
All values below are averages.
5 min warm-up: HR 95, Power 101, Cad 92
10 min EM: 113, 132, 95
10 min SS (interval): 138, 186, 92
5 min EM: 126, 127, 96
10 min SS (interval): 144, 185, 93
5 min EM: 129, 124, 96
10 min SS (interval): 148, 185, 94
5 min cool down: 125, 102, 93
Session: 130, 153, 94
Energy: 555 cal
Target EM Power 96-155 Watts
Target SS Power 183-192 Watts
TSS: 71.6
IF: 0.849
All values below are averages.
5 min warm-up: HR 95, Power 101, Cad 92
10 min EM: 113, 132, 95
10 min SS (interval): 138, 186, 92
5 min EM: 126, 127, 96
10 min SS (interval): 144, 185, 93
5 min EM: 129, 124, 96
10 min SS (interval): 148, 185, 94
5 min cool down: 125, 102, 93
Session: 130, 153, 94
Energy: 555 cal
Target EM Power 96-155 Watts
Target SS Power 183-192 Watts
TSS: 71.6
IF: 0.849
Tuesday Jan 18, 2011 #
6 PM
Running 1:26:38 10.6 km (7.3 kph) +343m
ahr:135 max:170 shoes: La Sportiva Wildcat Size 8.5
MDC Run from Ty Nant, Morganstown.
Lots of stopping!
Lots of stopping!
Monday Jan 17, 2011 #
6 PM
Giant Turbo 2011 1:00:02 46.79 km (1:17 / km)
ahr:123 max:148
Chris Carmichael Turbo Session - Beginning of Week 2 (Ex Century Programme)
All values below are averages.
5 min warm-up: HR 91, Power 114W, Cad 88 rpm
10 min EM: 110, 150, 93 rpm (50x12 Level 1)
10 min SS (interval): 133, 193, 93 (50x13 Level 3)
5 min EM: 122, 142, 94
10 min SS (interval): 141, 190, 94
15 min EM: 127, 141, 95
5 min cool down: 116, 115, 92
Session: 123, 155, 93
Energy: 461 kcal.
Target EM Power 96-155 Watts
Target SS Power 183-192 Watts
Interesting to note that HR in the 2nd interval was 8 bpm higher than the first interval even though the power was more or less the same!
TSS 71.4
IF 0.848.
All values below are averages.
5 min warm-up: HR 91, Power 114W, Cad 88 rpm
10 min EM: 110, 150, 93 rpm (50x12 Level 1)
10 min SS (interval): 133, 193, 93 (50x13 Level 3)
5 min EM: 122, 142, 94
10 min SS (interval): 141, 190, 94
15 min EM: 127, 141, 95
5 min cool down: 116, 115, 92
Session: 123, 155, 93
Energy: 461 kcal.
Target EM Power 96-155 Watts
Target SS Power 183-192 Watts
Interesting to note that HR in the 2nd interval was 8 bpm higher than the first interval even though the power was more or less the same!
TSS 71.4
IF 0.848.