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Training Log Archive: Becks

In the 7 days ending Oct 22, 2017:

activity # timemileskm+m
  Cycling5 5:40:00
  Strength4 1:41:57 0.14 0.22 2
  Orienteering2 1:30:10 5.94(15:10) 9.57(9:26) 231
  Running1 28:58 3.04(9:32) 4.89(5:56) 3
  Total12 9:21:05 9.12 14.68 236
  [1-5]12 8:16:22

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Sunday Oct 22, 2017 #

11 AM

Orienteering 39:03 intensity: (43 @0) + (13 @1) + (13 @2) + (20:44 @3) + (16:32 @4) + (38 @5) 4.26 km (9:10 / km) +45m 8:42 / km
ahr:172 max:192 shoes: Integrators 5000

Yesterday was my "long" session so today I did the brown. Good choice, the contours at Great Brook are really good but the running is a little rougher. I had some moments where I was moving well today, and some where I was struggling. I totally minced the river crossing. Nice afternoon with the juniors and then some errand running. All good. Really enjoyed two orienteering sessions in a weekend, my brain is already feeling sharper, even if my legs aren't. I'm going to treat this 6 week DD as a base, and then add an intervals session in I think for the next set.
5 PM

Strength 15:45 intensity: (8:46 @0) + (6:39 @1) + (20 @2)
ahr:113 max:140

Glad that DD was short today - didn't want to do it at all really! Did Peak, first round with 15#, then the next two with 10# as my left side was much worse than my right.

brown - Splits

Saturday Oct 21, 2017 #

10 AM

Orienteering 51:07 intensity: (5:39 @2) + (20:21 @3) + (15:48 @4) + (9:19 @5) 5.31 km (9:38 / km) +186m 8:12 / km
ahr:171 max:201 shoes: Integrators 5000

Prospect Hill. My legs were lead but I still loved being out in the woods. A couple of really silly mistakes, and walked up the big hills. One mistake going too far right on the high route to number 9 sent me past bathrooms, for which I was very grateful!

Friday Oct 20, 2017 #

Cycling 1:10:00 [1]

Into work and back.

Thursday Oct 19, 2017 #

Cycling 1:10:00 [1]

Into work and back. Tired quads!
6 PM

Strength 19:42 intensity: (11:49 @0) + (7:22 @1) + (31 @2) +1m
ahr:108 max:144

Hopefully going to orienteer both days this weekend, so getting ahead a little on the DBs. 15# for The Climb. Ouchy quads!
C • nice! 1

Wednesday Oct 18, 2017 #

Note

DOMS! Amazing with just bodyweight!

Cycling 1:00:00 [1]

Into work then along the river to Barb's. The dual use cycle path right next to the sole use pedestrian path drives me insane. The runners in the middle with their headphones on. It should be a separate path for each. There's two right there! ARGH!
6 PM

Running 28:58 intensity: (44 @0) + (1:07 @1) + (8:26 @2) + (18:41 @3) 4.89 km (5:56 / km) +3m 5:55 / km
ahr:149 max:166 shoes: Fancy blue sauconys

My first gossip run in I don't know how long! It was great! Warm out again - boo! Despite the DOMS the movement came easy - a pleasant surprise.

Tuesday Oct 17, 2017 #

Cycling 1:10:00 [1]

Ugh. First cycle home almost entirely in the dark. The driving is worse then.
6 PM

Strength 32:21 intensity: (22:43 @0) + (9:27 @1) + (11 @2) 0.22 km (2:25:04 / km) +1m 2:21:53 / km
ahr:109 max:137

Jump! The easy version is a lot easier than the full version I did during the challenge, but still one of the harder workouts. Used the 20# KB for the rows, and only 3# for the renegade rows plus press ups.

Monday Oct 16, 2017 #

Cycling 1:10:00 [1]

Into work and back - much cooler now for a short time.
6 PM

Strength 34:09 intensity: (19:58 @0) + (13:16 @1) + (55 @2)
ahr:113 max:137

Felt tired today but the cycle home was energising enough to catch up on Dumbbell Domination. This one felt like a crossfit chipper, it was fun! And descending reps is always even more fun.

15# DBs. Definitely need to try to find some heavier ones - should visit another second hand shop :)

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