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Training Log Archive: Tim S

In the 7 days ending Jan 28, 2013:

activity # timemileskm+m
  Cycling5 8:20:00 56.54 91.0
  Running3 2:10:00
  Orienteering1 1:40:00
  Total6 12:10:00 56.54 91.0

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Monday Jan 28, 2013 #

Note

Bit run down, sore and coldy, so rest day.

Sunday Jan 27, 2013 #

Orienteering 1:40:00 [3]

Years (15?) since I last did a black/M21 course....

From a running perspective, felt pretty good, felt like I was going at a decent pace all the way.

Nav on the other hand was shoddy, to the extent that loads of controls where I know ran an extra 100m or so don't really show up as "off trend" on Splitbrowser...lost a good 20mins overall i think.... with multi-min losses at 6 and 29.

on the positive side... 4,5,8,9,11,12,13,14,15,16,20,21,26,28,30 and 31 were ok, and it was a good run training day, which really was the goal.






Saturday Jan 26, 2013 #

Cycling 3:30:00 [3] 91.0 km (2:18 / km)

Much better long ride... strong to the finish, power numbers looking better.

180/196W


Friday Jan 25, 2013 #

Cycling 1:00:00 [3]

Steady @210-20W @ 140isbpm.


Running 40:00 [3]

20mins @ 7.5, then 2x 4mins @ 9.7, 4 mins easy

Harder than last week as legs more tired... strange niggle.. achilles I think after 2 intervals so aborted .... possibly a function of v tight socks around the foot?

Thursday Jan 24, 2013 #

Cycling 1:10:00 [3]

20mins warm-up, then 6x5min, 3 mins rest.

~290W average... warm-up watts coming through, and getting more comfortable in the position.

Wednesday Jan 23, 2013 #

Running 1:00:00 [3]

Reps

20mins @7.5-8
15x1min, 1 min rest.5@10.5, 2 @ 10.6, 8 @ 10.7
10mins @ 7.5


Cycling 1:00:00 [3]

Easy at 200Wish

Tuesday Jan 22, 2013 #

Cycling 1:40:00 [3]

20mins warm-up, then 20x3mins 60rpmish), 1 min off

270-280W+

Felt strong, coming together, good session

Running 30:00 [3]

Straight off the bike..@7.5 felt very easy.

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