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Training Log Archive: AngusL

In the 30 days ending Nov 30, 2013:

activity # timemileskm+m
  Road Running8 4:22:48 36.69(7:10) 59.05(4:27) 102
  Orienteering4 3:51:34 19.29(12:00) 31.05(7:27) 26228c
  Off Road Running2 1:45:54 10.6(9:59) 17.06(6:12) 378
  Weights4 1:18:48
  Total13 11:19:04 66.58 107.16 74228c
  [1-5]13 11:13:33
averages - sleep:6.3 weight:73.7kg

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Saturday Nov 30, 2013 #

Event: South East Night Champs
 
5 PM

Orienteering (forest night) 1:14:15 intensity: (7 @0) + (5:15 @1) + (25:22 @2) + (12:19 @3) + (28:57 @4) + (2:15 @5) 8.77 km (8:28 / km) +45m 8:16 / km
ahr:162 max:184 shoes: Inov8 MudClaw 333

SLOW Esher Common - SE Night Championship
Thoroughly disappointing, given that I could have had a good run. Two main challenges: a lack of recent practice/experience and a lack of concentration at important moments. Details in the splits commentary.

Chocolate - Splits

Tuesday Nov 26, 2013 #

Event: Night-O Series Race 2
 
7 PM

Off Road Running race (night) 46:51 intensity: (15 @0) + (51 @1) + (14:13 @2) + (18:03 @3) + (10:40 @4) + (2:49 @5) 6.78 km (6:55 / km) +49m 6:40 / km
ahr:163 max:185 shoes: Inov8 MudClaw 333

SLOW Wimbledon Common Night-O

Orienteering warm up/down 25:21 intensity: (1 @0) + (3:26 @1) + (16:16 @2) + (5:06 @3) + (32 @4) 4.03 km (6:17 / km) +26m 6:05 / km
ahr:153 max:171 shoes: Inov8 MudClaw 333


Long - Splits

Saturday Nov 23, 2013 #

Event: SLOW Training Event
 
10 AM

Orienteering 1:11:49 intensity: (28 @0) + (6:46 @1) + (24:24 @2) + (26:09 @3) + (13:48 @4) + (14 @5) *** 7.16 km (10:02 / km) +139m 9:09 / km
ahr:159 max:186 28c slept:7.0 shoes: Inov8 MudClaw 333

Leith Hill Training Exercise

Middle Distance - Splits

Tuesday Nov 19, 2013 #

4 PM

Road Running 13:55 intensity: (3 @0) + (2 @2) + (2:52 @3) + (4:14 @4) + (6:44 @5) 3.62 km (3:50 / km) +1m 3:50 / km
ahr:181 max:221 shoes: New Balance MR1080BW v2.2

C • Pretty quick for a warm-up!! 2

Weights 20:00 intensity: (1:48 @0) + (7:47 @1) + (10:25 @2)
ahr:138 max:156 weight:73.4kg

Dumbbell One Arm Row @ 16kg
Dumbbell Goblet Squat @ 16kg
12 reps x 3 sets

TRX Row
Kettlebell Swing @ 16kg
12reps x 3 sets

Dumbbell Chest Press @ 12kg
Dumbbell Step Up @ 8kg
12 reps x 3 sets

Medicine Ball slams 9kg
Press Ups/TRX PressUps
12 reps x 3 sets

Monday Nov 18, 2013 #

5 PM

Road Running 50:06 intensity: (30 @2) + (15:26 @3) + (18:56 @4) + (15:14 @5) 11.09 km (4:31 / km) +48m 4:25 / km
ahr:171 max:185 slept:6.5 weight:73.4kg shoes: New Balance MR1080BW v2.1

Friday Nov 15, 2013 #

11 AM

Road Running 26:45 intensity: (7 @0) + (13 @1) + (1:59 @2) + (9:01 @3) + (8:52 @4) + (6:33 @5) 6.26 km (4:17 / km) +2m 4:16 / km
ahr:171 max:189 weight:73.4kg shoes: New Balance MR1080BW v2.1

Records from Strava
1 mile: 5:55
2 miles: 12:07
5km: 20:16 (but I'd stopped after Marsh Wall)
Marsh Wall the long way round: 15:29
C • Quick 2

Weights 12:31 intensity: (14 @0) + (5:20 @1) + (6:57 @2)
ahr:142 max:159

Weights reps

Dumbbell One Arm Row @ 16kg
Dumbbell Wide Chest Press @ 10kg
12 reps x 3 sets

TRX Row
Kettlebell Swing @ 12kg
12reps x 3 sets

Medicine Ball slams
Press Ups/TRX PressUps
12 reps x 3 sets

Wednesday Nov 13, 2013 #

11 AM

Road Running 39:28 intensity: (2 @0) + (21:33 @2) + (12:42 @3) + (3:53 @4) + (1:18 @5) 8.27 km (4:46 / km) +4m 4:46 / km
ahr:160 max:193 shoes: New Balance MR1080BW v2.1

Accelerating sprints for 30 seconds, peaking at 175-180bpm; 4 minute recovery to 155-160bpm.

Tuesday Nov 12, 2013 #

Event: London Street-O Race #3: Clerkenwell
 
7 PM

Orienteering race (street) 1:00:09 intensity: (3 @0) + (1:40 @1) + (17:01 @2) + (18:12 @3) + (19:26 @4) + (3:47 @5) 11.1 km (5:25 / km) +52m 5:18 / km
ahr:165 max:207 shoes: New Balance MR1080BW v2.1

SLOW Clerkenwell
Perhaps thrown by the massive tube disruption, I just didn't seem to get into this one and ended up running over 1.3km less than I'd expect over the time. Some might be down to buildings and satellite reception; some due to just not clicking. I seemed to spend an undoe amount of time looking for answers and not enough time running. A chance you take with the Street-Os.

Friday Nov 8, 2013 #

10 AM

Road Running 14:11 intensity: (2 @0) + (1 @1) + (1:00 @2) + (5:15 @3) + (2:39 @4) + (5:14 @5) 3.66 km (3:53 / km) +1m 3:52 / km
ahr:177 max:209 slept:5.5 weight:73.3kg shoes: New Balance MR1080BW v2.1

Weights 21:51 intensity: (44 @0) + (5:09 @1) + (15:58 @2)
ahr:144 max:158

Weights reps

Dumbbell One Arm Row @ 16kg
Dumbbell Goblet Squat @ 16kg
12 reps x 3 sets

TRX Row
Kettlebell Swing @ 12kg
12reps x 3 sets

Dumbbell Chest Press @ 12kg
Dumbbell Step Up @ 8kg
12 reps x 3 sets

Medicine Ball slams
Press Ups/TRX PressUps
12 reps x 3 sets

Wednesday Nov 6, 2013 #

11 AM

Road Running 49:03 intensity: (36 @0) + (19 @1) + (15:11 @2) + (3:34 @3) + (27:18 @4) + (2:05 @5) 10.73 km (4:34 / km) +40m 4:29 / km
ahr:166 max:181 weight:73.4kg shoes: New Balance MR1080BW v2.1

Tuesday Nov 5, 2013 #

2 PM

Road Running 28:04 intensity: (2 @0) + (1:34 @2) + (12:11 @3) + (10:13 @4) + (4:04 @5) 6.3 km (4:27 / km) +3m 4:27 / km
ahr:171 max:204 shoes: New Balance MR1080BW v2.1

Weights 24:26 intensity: (33 @0) + (7:50 @1) + (15:57 @2) + (6 @3)
ahr:143 max:160 weight:74.4kg

Weights reps

Dumbbell One Arm Row @ 14kg
Dumbbell Goblet Squat @ 16kg
12 reps x 3 sets

TRX Row
Kettlebell Swing @ 12kg
12reps x 3 sets

Dumbbell Chest Press @ 12kg
Dumbbell Step Up @ 8kg
12 reps x 3 sets

Medicine Ball slams
Press Ups/TRX PressUps
12 reps x 3 sets

Monday Nov 4, 2013 #

4 PM

Road Running 41:16 intensity: (1 @0) + (9 @1) + (4:03 @2) + (19:47 @3) + (16:22 @4) + (54 @5) 9.11 km (4:32 / km) +3m 4:31 / km
ahr:168 max:184 weight:74.4kg shoes: New Balance MR1080BW v2.1

Friday Nov 1, 2013 #

8 AM

Off Road Running 59:03 intensity: (25 @0) + (48 @1) + (6:06 @2) + (23:50 @3) + (23:50 @4) + (4:04 @5) 10.28 km (5:44 / km) +329m 4:57 / km
ahr:169 max:185 shoes: New Balance MR1080BW

Salcombe to Bolt Head
Beautiful loop on the south coast, with some decent climb. Wish I'd discovered this earlier in the week. We'll be back, and with decent running shoes next time…

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