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Training Log Archive: Anvil

In the 7 days ending Jul 15, 2013:

activity # timemileskm+m
  Running - Trail4 4:26:52 28.4(9:24) 45.7(5:50) 271
  Cycling1 2:22:57 21.48(9.0/h) 34.56(14.5/h) 187
  Orienteering1 30:00
  Core & Strength2 25:00
  Swimming1 20:00 0.5(40:14) 0.8(25:00)
  Total9 8:04:49 50.37 81.06 458
  [1-5]9 8:04:13

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Monday Jul 15, 2013 #

10 AM

Running - Trail warm up/down 6:51 intensity: (16 @0) + (28 @1) + (5:11 @2) + (56 @3) 0.9 km (7:36 / km) +22m 6:46 / km
ahr:123 max:137 shoes: NB Minimus Ionix 3090

Gula Stigen WU

Running - Trail 4:35 intensity: (7 @0) + (4 @1) + (8 @2) + (36 @3) + (3:40 @4) 0.87 km (5:15 / km) +21m 4:41 / km
ahr:154 max:169 shoes: NB Minimus Ionix 3090

First GS attempt. Got lost on the early section.

Running - Trail race 4:20 intensity: (4 @0) + (6 @1) + (6 @2) + (6 @3) + (3:47 @4) + (11 @5) 0.89 km (4:52 / km) +22m 4:20 / km
ahr:160 max:173 shoes: NB Minimus Ionix 3090

2nd attempt. Better, still got a little lost around the ruins.
Definitely more time can be taken off with a bit more familiarity and slowing down before the sharp turns - had to dead stop a couple of times to change direction. Also running faster would help.

Running - Trail warm up/down 7:00 [3] 1.0 km (7:00 / km)
shoes: NB Minimus Ionix 3090

Cool Down

Sunday Jul 14, 2013 #

9 AM

Running - Trail 2:20:00 [5] 26.0 km (5:23 / km)

Spartan Beast at Hardwood Hills.
Better than the Sprint 3 weeks earlier. Started at my own pace, big group of guys disappeared into the distance early, slowly picked off a lot as they fell apart over the distance and heat. Felt I could have kept going for a while longer at the end.
15th overall, winner did 1:55. Possibly first English speaker, felt like I was in Europe at the finish line with all the mangled French.

Saturday Jul 13, 2013 #

11 AM

Swimming 20:00 [3] 0.8 km (25:00 / km)

Out to a rock and back with the Brothers Smith and Hammer.
2 PM

Cycling 1:13:01 intensity: (9:36 @1) + (30:03 @2) + (32:24 @3) + (58 @4) 17.4 km (14.3 kph) +119m
ahr:129 max:158

Cycling 1:09:56 intensity: (9 @0) + (4:42 @1) + (33:42 @2) + (28:41 @3) + (2:42 @4) 17.17 km (14.7 kph) +68m
ahr:131 max:158

Out and back on the bike to a lake near Nobel. Fully comprehend the first F in FDFs. In conjunction with effin' sand trails it was less fun.
The lake swim made up for it however, awesome spot.

Friday Jul 12, 2013 #

Note

http://oceania2015.com/program/

This excites me. Interesting new areas.

Thursday Jul 11, 2013 #

5 PM

Running - Trail 51:19 intensity: (5:13 @1) + (14:48 @2) + (8:41 @3) + (14:08 @4) + (8:29 @5) 7.91 km (6:29 / km) +118m 6:02 / km
ahr:143 max:181 shoes: Inov8 F-Lite 230 2012

TNT devised by Dr. PBV. Chain to chain to chain of Fools.
Enjoyed it, chain 2 is a fun trail. Almost perfect temps.

Wednesday Jul 10, 2013 #

Orienteering 30:00 [2]

Deeve training with Hammer in the dusk. Fun times, valley of fireflies was pretty sweet.
6 PM

Core & Strength 15:00 [3]

Tuesday Jul 9, 2013 #

5 PM

Running - Trail 52:47 intensity: (2:03 @1) + (16:33 @2) + (9:55 @3) + (18:51 @4) + (5:25 @5) 8.13 km (6:30 / km) +88m 6:10 / km
ahr:144 max:180 shoes: NB MT110 2012b

TNT - 10x30/30, 4x2min/30sec, 10x30/30. Recoveries blew out a little towards the end keeping the group together.
Tough session. Realised early I'd done the arithmetic wrong - it was a little easy on paper, but towards the end it was plenty tough enough. Trav was hot on my heels whenever I started to waver. Glad to have done it.
6 PM

Core & Strength 10:00 [1]

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