Training Log Archive: GD44In the 7 days ending Jan 21, 2016:
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Wednesday Jan 20, 2016 #
Commute 23:29 [1] 8.51 km (2:46 / km) +29m 2:43 / km
ahr:117 max:145
Commute 28:21 9.65 km (2:56 / km) +82m 2:49 / km
ahr:113 max:150
Running warm up/down 4:09 [1] 0.64 km (9.3 kph) +11m
ahr:126 max:147
Running 1:00:23 12.05 km (12.0 kph) +46m
ahr:142 max:168
Planner - Alan Stone
I started well but made two or three errors in the last third which lost me time, reduced points and I incurred a time penalty. :-(
19
22
23 - lost time as I overshot a back street which I didn't realise were mapped until I worked out it out after the map didn't match the ground (or so I thought). Lost 2 mins here.
21
4
6
16
3
2
29
27
20
18
17
14 - the foot way to here was gated and padlocked. I climbed over only to discover another 2! I climbed over both. Lost time on this leg as a result. Lost two and a Hal minutes here.
26 - I intended to run up the foot way behind jenkins and jenkins but ran into the new housing estate which was fenced all the way around. Got disorientated and ended up covering more ground than necessary and lost time. Lost 2 and a half minutes here.
25 -
9 - I rolled the dice and decided to go for it but it took 20s longer than I'd hoped and I came back late.
Collected 350
Deducted 20
Score: 330
1st - Ben Moon collected 390
2nd - Marcus collected 350 I think. I would have matched him had I not made the errors. But that's the name of the game! ;-)
3rd - me
Ahead of Richard Cronin, Alice, Mark and Clem!
Running warm up/down 3:34 [1] 0.68 km (11.4 kph) +5m
ahr:127 max:136
Monday Jan 18, 2016 #
Conditioning 40:00 [1]
Box jumps:
Up - 3 x 10: medium height
Off - 3 x 10: medium height - jump off, squat and leap onto another low box
Pull ups - 7, 7
Front plank - 2 x 60s
Side planks - 2 x 45s
Spiderman (back) - 3 x 10 with 3s holds
Track cycling - road bike 1:20:32 36.75 km (2:11 / km) +71m 2:10 / km
ahr:127 max:158
Not in any order:
1. Sticky chaingang
2. Chaingang
3. x No. of hard efforts
4. 40s on, 20s off
5. 5 x 30s quick cadence
6. 40s, 20s off
Sunday Jan 17, 2016 #
Running 3:49:49 13.66 km (3.6 kph) +1109m
ahr:106 max:140
Stickle Cottage>Stickle Tarn>Seargant Man>Eaasedale>Great Langdale
Lots and lots of snow. Up to waist deep in places.
Saturday Jan 16, 2016 #
MTB 3:28:16 42.5 km (12.2 kph) +806m
ahr:97 max:148 rhr:50
Very icy and snowing. MTB ride with Ben and Sabs but limited to walking on back roads due to ice.
Langdale>Coniston>Grizedale>Hawkshead>Chapel Stile>Langdale
Friday Jan 15, 2016 #
Commute 34:06 [1] 10.66 km (3:12 / km) +12m 3:11 / km
ahr:108 max:144
Commute 30:00 [1] 11.16 km (2:41 / km) +138m 2:32 / km
ahr:113 max:145
Luckily Dawn was in Whitchurch so I picked her keys up to get in.
Then 6 hr drive to Ben and Sabs in Lake District.