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Training Log Archive: andypat

In the 7 days ending Jan 27, 2014:

activity # timemileskm+m
  Running4 2:08:14 13.28(9:39) 21.38(6:00) 105
  Orienteering2 1:39:01 8.12(12:12) 13.07(7:35) 98
  tennis1 1:30:00
  walk3 1:13:50 3.43(21:32) 5.52(13:23) 29
  stretching1 10:00
  Total10 6:41:05 24.84 39.97 232
  [1-5]9 6:31:05
averages - weight:108.8kg

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Monday Jan 27, 2014 #

12 PM

Running intervals 58:52 [4] 10.44 km (5:38 / km) +60m 5:29 / km
ahr:156 max:168 weight:109kg shoes: NB 760

Garmin intervals
This time:

10min warm up
15min at threshold (p160-172)
5min jog/rest
15min threshold
5 min jog/rest then cool down.

Bit of trouble keeping HR up as right calf still tight. Not to sore but feels like would go if I sprinted.

Kept going as I wanted to have a 10k time for strava...

Sunday Jan 26, 2014 #

6 PM

stretching 10:00 [0]

rollering right calf

Saturday Jan 25, 2014 #

10 AM

Orienteering warm up/down (SOUL 1) 11:27 [2] 1.15 km (9:57 / km) +3m 9:50 / km
weight:109kg shoes: New balance

Short warm up in the pissing rain pre SOUL 1
11 AM

Orienteering race 1:01:44 [4] 8.92 km (6:55 / km) +65m 6:41 / km
ahr:157 max:171 shoes: New balance

Overall not a bad run but garmin suggests my HR was up and down a lot and 5min of standing still...
This I think the effect of the heavy rain meaning I was unable to plan ahead so much and had to stop and plan at each control - not good practice generally. Also rt calf sore again from about half way so running at less that optimum esp downhill.

Rookie error at 1 where failed to check which way Paul C went before me and took a dubious terrain route - suspect I may have lost as much as a minute - lesson learned!
Probably (I think) did my best work from 2-8 despite having a short wobble when I didnt spot the wee alley that 4 was hidden away in (nice spot)
My first rain affected error at 9 where misread map on the run and totally missed the steps up. Then compounded this by descending the steps instead of the smoother NW route to 10. Spotted the W route out of 10 to 11 but wasted this by falling into the same trap as previous year at 12. Wel almost - managed to pull out of the bad routechoice to the wrong level at the stairs just before but cost myself 30s at least. Felt my routechoices OK up to 18 and nailed 19 using same entry to the park as between 10 and 11. Took E route to 22 - not sure about this one but it felt like I didnt lose time on the runner I'd been close to. Went N to 23 and W past 25 to 24 (poss faster going E even with the double back. Rest fairly straightforward although wonder if the route N out of 27 might have been faster than retracing route down steps.

Overall enjoyed the race. Parking ticket didn't help, but I'm not allowed to talk about that any more... Did find the slightly washed out look for the houses on the map a bit tricky to get my head round initially. Chatting to Graeme afterwards he said he got the idea from London (presumably it makes the numbers easier to spot?) but I found it more tricky to differentiate the canopies, esp with the rain and poor light.

Orienteering warm up/down 25:50 [2] 3.0 km (8:37 / km) +30m 8:12 / km
ahr:124 max:147 shoes: New balance

Shadowing Mikey round course G. Impressed how well he coped with the mix of terrain esp the complex housing towards the end. Thought this was a reasonable compromise by EUOC, esp in comparison to some of the previous kids course. I'd imagine the M/W16- might have coped (and enjoyed) a few more controls in the tricky bit to the E of the pleasance tho as their times seemed a bit short.

Thursday Jan 23, 2014 #

8 PM

tennis 1:30:00 [2]

Tennis club night.

Wednesday Jan 22, 2014 #

5 PM

Running 17:03 [3] 3.01 km (5:40 / km) +10m 5:34 / km
ahr:146 max:168 weight:108.4kg shoes: New balance

Short run between work and picking up kids at SF

walk warm up/down 13:09 [1] 0.9 km (14:37 / km)
shoes: New balance

Walk back. Cool down
6 PM

walk warm up/down 36:09 [1] 2.82 km (12:49 / km) +20m 12:23 / km
shoes: Salomon XA 3D Ultra 2

Michael's punishment walk round Houston for being rude on the way home from school.
7 PM

walk warm up/down 24:32 [1] 1.8 km (13:38 / km) +9m 13:18 / km
shoes: Salomon XA 3D Ultra 2

Likewise Caitlin's efforts.

Tuesday Jan 21, 2014 #

Running 19:33 [3] 3.2 km (6:07 / km) +10m 6:01 / km
shoes: ASICS GT2170

Another short one in Nottingham before work. Calf much improved after last night's recovery run.
9 PM

Running 32:46 [3] 4.73 km (6:56 / km) +25m 6:45 / km
ahr:132 max:147 shoes: ASICS GT2170

Short extra recovery run - mainly to check garmin working again - it is!

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