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Training Log Archive: loobey

In the 7 days ending Apr 18, 2021:

activity # timemileskm+m
  Cycling6 6:01:36 33.74 54.3 751
  Running4 1:19:18 9.18(8:38) 14.78(5:22) 185
  Orienteering2 53:53 6.81(7:54) 10.97(4:55) 136
  Strength & Conditioning1 20:00
  Total11 8:34:47 49.74 80.04 1072
  [1-5]7 5:44:57

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MoTuWeThFrSaSu

Sunday Apr 18, 2021 #

10 AM

Cycling 2:27:32 intensity: (8:49 @0) + (57:27 @1) + (1:09:46 @2) + (11:30 @3) 37.58 km (3:56 / km) +559m 3:39 / km
ahr:118 max:159

Blackburn Valley Trail - Wentworth - Tankersley - Greno Woods

Slow, exploratory ride out north-east on the TPT with Jonny. Some really cool off-road bits and quiet lanes, and some not so nice paths with lots of glass (Parson Cross).

Saturday Apr 17, 2021 #

11 AM

Running (Warm Up) 12:00 [3] 2.3 km (5:13 / km)
shoes: Asics Gel-Kayano 25

12 PM

Orienteering race 16:11 intensity: (8 @1) + (29 @2) + (6:31 @3) + (8:54 @4) + (9 @5) 3.56 km (4:33 / km) +18m 4:26 / km
ahr:160 max:179 shoes: Mizuno Wave Shadow

NOC Elite Sprint - Nottingham Trent Uni (Clifton Campus)
4th +1.38 to Meg

Super fun to be back racing a more serious competition. Only 6 girls - Meg, Alice, Cecilie, Charlotte, Georgia Jones and myself, so high quality field!!
Navigation was pretty good and think I chose nearly all of the best routes (apart from going left on 9, right on 14, and not cutting across the field to 21). Just felt a bit behind/on the limit the whole time, struggling to read the finer detail.
Fitness far from where it should be, but that was expected going in. Went off at what felt like normal sprint speed and lasted until about 8 or 9. Last few controls were a real struggle.

Running 7:12 intensity: (7 @1) + (12 @2) + (6:53 @3) 1.37 km (5:16 / km) +10m 5:05 / km
ahr:146 max:160 shoes: Asics Gel-Kayano 25

Jog to second area.

Orienteering 19:21 intensity: (1:10 @2) + (10:03 @3) + (5:43 @4) + (2:25 @5) 4.02 km (4:49 / km) +15m 4:43 / km
ahr:160 max:185 shoes: Asics Gel-Kayano 25

5x mass start courses around a housing estate with many fake walls and an un-crossable road. The first one being runners choice as well.
Very tricky trying to spot the fastest routes. Good on the first 2, but then hit the wall pretty bad on the rest and was struggling to keep up.

Running (Warm Down) 5:29 intensity: (5:18 @3) + (11 @4) 1.04 km (5:17 / km) +11m 5:02 / km
ahr:157 max:167 shoes: Asics Gel-Kayano 25

Very dead, hot and dehydrated by this point. Icecream afterwards was much appreciated!!

Friday Apr 16, 2021 #

Note
(rest day)

Thursday Apr 15, 2021 #

Cycling (Commute) 40:00 [0]

5 PM

Running 30:01 intensity: (19 @1) + (7:02 @2) + (22:09 @3) + (31 @4) 5.54 km (5:25 / km) +87m 5:01 / km
ahr:144 max:166

Easy Rivelin + strides
Saw 3 little ducklings and a baby squirrel.

Wednesday Apr 14, 2021 #

Cycling (Commute) 40:00 [0]

5 PM

Strength & Conditioning 20:00 [1]

Gwen's glute activation + core

Tuesday Apr 13, 2021 #

Cycling (Commute) 40:00 [0]

4 PM

Running (Warm Up) 11:17 intensity: (12 @0) + (19 @1) + (4:30 @2) + (6:16 @3) 2.01 km (5:36 / km) +46m 5:02 / km
ahr:137 max:163 shoes: Asics Gel-Kayano 25

Orienteering 18:21 intensity: (19 @1) + (58 @2) + (12:46 @3) + (3:38 @4) + (40 @5) 3.38 km (5:25 / km) +103m 4:42 / km
ahr:154 max:177 shoes: Asics Gel-Kayano 25

Sprint training at Ponderosa with Jonny with a jog across the open from 8-10.
Realised halfway to 2 that it was a course I'd done in 2015 when Jonny was graduating. Definitely was much faster then.

Running (Warm Down) 13:19 intensity: (7 @0) + (25 @1) + (2:37 @2) + (10:10 @3) 2.52 km (5:18 / km) +32m 4:59 / km
ahr:147 max:161 shoes: Asics Gel-Kayano 25

Monday Apr 12, 2021 #

Cycling (Commute) 40:00 [0]

3 PM

Cycling 54:04 intensity: (42 @0) + (4:49 @1) + (19:31 @2) + (27:19 @3) + (1:43 @4) 16.72 km (3:14 / km) +193m 3:03 / km
ahr:137 max:173

Easy out to Damflask, keeping to the flat.

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