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Training Log Archive: redrider

In the 7 days ending Jul 21, 2013:

activity	#	time	miles		km		+m
Cycling	4	8:38:00	134.65	(3:51)	216.7	(2:23)	1514
Running	3	2:26:03	19.26	(7:35)	31.0	(4:43)	146
Trail running	2	2:21:00	14.29	(9:52)	23.0	(6:08)	202
Orienteering	1	27:00	3.04	(8:52)	4.9	(5:31)
Swimming	1	15:00	0.62	(24:08)	1.0	(15:00)
Strength	1	10:00
Total	7	14:17:03	171.87		276.6		1862

3:44

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Sunday Jul 21, 2013 #

Cycling 3:44:00 [3] 99.9 km (2:15 / km) +968m 2:08 / km

Cannock Chase 60mile Sportive. Legs were heavy and aching from the road race late in the evening and the beginning of the course was really tough. Biggest climb came just after a few kilometers and my quads could barely take it. It eased off gradually and the second half was actually quite fun :)

Saturday Jul 20, 2013 #

Running intervals 35:00 [3] 6.8 km (5:09 / km) +36m 5:01 / km

2x300m+150m+8x100m sprints on gentle uphill and downhill

Strength (drills & jumps & core) 10:00 [3]

7 PM

Running warm up/down 5:00 [3] 1.0 km (5:00 / km)

Running 38:03 [5] 9.7 km (3:55 / km) +50m 3:49 / km
ahr:178 max:188

Stratford Summer Six, a 6 mile road race. Pretty good run and a new PB! :) Honestly quite amazed that I ran that well cos I barely got any warm up since I was in a wrong place and it took time to figure out where the race was. Just happy that I made it to the start - and finish! :) 2nd woman!
Results: http://www.runbritainrankings.com/results/results....

Running warm up/down 12:00 [1] 2.0 km (6:00 / km)

Friday Jul 19, 2013 #

Cycling (mtb) 1:05:00 [2] 26.7 km (2:26 / km) +113m 2:23 / km

Cycling (mtb) 1:20:00 [2] 26.9 km (2:58 / km) +175m 2:53 / km

Swimming 15:00 [2] 1.0 km (15:00 / km)

Thursday Jul 18, 2013 #

Running intervals 56:00 [4] 11.5 km (4:52 / km) +60m 4:45 / km
ahr:173 max:185

3x2km road intervals (4:00-4:10 per km) around Draycote water with 3min recoveries. extremely hot still, haven't really adapted to this weather and struggling when trying to push hard.

Cycling (road) 53:00 [2] 24.5 km (2:10 / km) +61m 2:08 / km

Wednesday Jul 17, 2013 #

Trail running 10:00 [2] 1.5 km (6:40 / km)

Orienteering tempo 27:00 [4] 4.9 km (5:31 / km)
ahr:170 max:181

OD evening event Spiceball Park. Otherwise great but far too much nettles! I should have skipped the last control and come home much happier..

Trail running warm up/down 5:00 [1] 0.5 km (10:00 / km)

Monday Jul 15, 2013 #

Trail running long 2:06:00 [2] 21.0 km (6:00 / km) +202m 5:43 / km

long off road run (mainly) on pastures and footpaths. +30C.

Cycling (road) 1:36:00 [2] 38.7 km (2:29 / km) +197m 2:25 / km

easy evening ride with Sami

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