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Training Log Archive: A damp otter

In the 7 days ending Sep 22, 2013:

activity	#	time	miles		km		+m
Cycling	12	3:44:00	47.22	(4:45)	76.0	(2:57)
Running	4	3:08:28	24.64	(7:39)	39.66	(4:45)	310
Orienteering	1	54:52	8.44	(6:30)	13.58	(4:02)	30
Warm up/ Warm down	2	27:54	2.93	(9:32)	4.71	(5:55)
Total	19	8:15:14	83.23	(5:57)	133.95	(3:42)	340

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Sunday Sep 22, 2013 #

Event: London City Race

11 AM

Orienteering race (London city race 2013) 54:52 [4] 13.58 km (4:02 / km) +30m 4:00 / km
shoes: Inov8 f-lite 195 (red)

London city race 2013- isle of dogs, basically just a long road run with some hard to decide route choices, good area, good map, although i would have preferred them to make the most of the technical potential, nevertheless, i had a decent run, lost a bit of time on missing the two route choices 3-4-5 and lost some time at 12, caught up Ben Steven's 1 min at 15, and then took the lead but it was hard to get rid of him so i was running ahead until 23 where he took a different ( and better ) route choice than me.

then i was back chasing as he took about 20 seconds out of me and i managed to get back ahead of him and treb going to 28 and i managed to keep the gap to the finish.

came 9th out of 120 odd, pretty pleased with the result, about 3 mins down on 2nd place Pete H, 6 mins off Yannick, but managed to be up there with the top boys (rich robertson etc) and 2nd junior to will.

http://www.slow.routegadget.co.uk/cgi-bin/reitti.c...

12 PM

Warm up/ Warm down warm up/down (warm up + down) 9:54 [2] 1.71 km (5:47 / km)
shoes: Inov8 f-lite 195 (red)

very short warm up on my own and then a warm down jog along the river with treb.

1. Mens Elite - Splits

Saturday Sep 21, 2013 #

Note
(rest day)

was going to train, but i didnt.

9 AM

Cycling (commute in ) 15:00 [2] 5.0 km (3:00 / km)

cycle into work.

7 PM

Cycling (commute back.) 15:00 [2] 5.0 km (3:00 / km)

back home feeling tired, long day.

Friday Sep 20, 2013 #

10 AM

Running (easy run) 27:39 [2] 6.49 km (4:16 / km)
ahr:161 max:176 shoes: Inov8 f-lite 195 (red)

bassicly just a run from home around oldbury court with no real aim or point. nice to be out though and a nice morning, throw in a rep up the hill back to mine at the end, but apart from that it was pretty standard.

11 AM

Cycling (commute in ) 15:00 [2] 5.0 km (3:00 / km)

cycle into work/

8 PM

Cycling (HFW) 15:00 [2] 5.0 km (3:00 / km)

cycle home.

Thursday Sep 19, 2013 #

8 AM

Cycling (commute out) 15:00 [2] 5.0 km (3:00 / km)

cycle in

6 PM

Cycling (hfw) 15:00 [2] 5.0 km (3:00 / km)

back from work.

7 PM

Cycling (to emma's ) 40:00 [2] 14.0 km (2:51 / km)

11 PM

Cycling (back from emma's ) 40:00 [2] 14.0 km (2:51 / km)

Wednesday Sep 18, 2013 #

11 AM

Running long (Long (ish) run) 1:05:02 [3] 15.05 km (4:19 / km) +160m 4:06 / km
ahr:161 max:174 shoes: Inov8 f-lite 195 (red)

long run out from home before work, oldbury court, big loop of purdown, eastville park, then back into oldbury court, up the hill and home, good to have an accurately working heart rate monitor, felt surprisingly good after yesterday as well.

1 PM

Cycling (commute in ) 15:00 [2] 5.0 km (3:00 / km)

cycle into work.

10 PM

Cycling (commute out) 15:00 [2] 5.0 km (3:00 / km)

cycle back.

Tuesday Sep 17, 2013 #

9 AM

Cycling (to parkway) 12:00 [2] 4.0 km (3:00 / km)

cycle to parkway.

1 PM

Warm up/ Warm down warm up/down (fitness testing) 18:00 [2] 3.0 km (6:00 / km)
shoes: Inov8 f-lite 195 (red)

lots of warming up and warming down for fitness testing, all on the treadmill.

2 PM

Running (fitness testing) 30:00 [3] 6.0 km (5:00 / km)
max:190 shoes: Inov8 f-lite 195 (red)

running went on for quite a long time, i was on the treadmill for about 40 ish mins, couldn't get my HR over 190 but i didn't max out, find it more of a mental challenge than a physical one.

7 PM

Cycling (back from parkway) 12:00 [2] 4.0 km (3:00 / km)

cycle home from parkway.

Monday Sep 16, 2013 #

7 PM

Running long (team monday ) 1:05:47 [2] 12.12 km (5:26 / km) +150m 5:07 / km
ahr:142 max:164 shoes: Inov8 f-lite 195 (red)

easy run out with team monday, from keiths out to leigh woods, abbots pool, ashton court, ankle was feeling better running today and i didnt go over on it, pain is more up the leg than at the ankle, but it was ok really. glad i ran with others as i wasnt really feeling like training on my own.

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