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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: GD44

In the 7 days ending Oct 19, 2014:

activity # timemileskm+m
  Running5 6:23:34 29.24(4.6/h) 47.06(7.4/h) 2059
  Commute4 1:38:43 25.84(3:49) 41.58(2:22) 87
  Conditioning1 20:00
  Rowing1 7:40 1.24(6:10) 2.0(3:50)
  Total10 8:29:57 56.32 90.64 2146
  [1-5]10 6:04:30

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MoTuWeThFrSaSu

Sunday Oct 19, 2014 #

Event: UKA British Fell and Hill Relay Champs 2014
 
2 PM

Running race 56:42 intensity: (4:41 @1) + (49:52 @2) + (2:09 @3) 9.14 km (9.7 kph) +546m
ahr:155 max:164

British FRA Fell Running Champs - Leg 4

MDC B Team with

Leg 1 - David Powlesland
Leg 2 - John Aggleton/Andy Blackmore
Leg 3 - Mark Saunders/Sam Deeley
Leg 4 - me

Great race. Mark & Sam had the best performance from the six of us. Mark Ponsford ran for the A team and was 2m 30s ish faster than me on Leg 4.

Andy Blackmore suffered on Leg 2 which was the longest and hardest. In hindsight, I think I should have run with John whilst Andy did Leg 4.

Mark & Sam clawed back over 20 places and I clawed back a further 6. :-)


C • Looks farmiliar 1

Saturday Oct 18, 2014 #

2 PM

Running 2:16:06 intensity: (1:46:21 @0) + (29:45 @1) 11.18 km (4.9 kph) +575m
ahr:110 max:142

Recee of Leg 4 start and then remainder of Leg 2

Friday Oct 17, 2014 #

8 AM

Commute 22:47 [1] 10.23 km (2:14 / km) +4m 2:13 / km
ahr:137 max:146

8 PM

Commute 25:29 intensity: (25:17 @1) + (12 @2) 10.59 km (2:24 / km) +43m 2:21 / km
ahr:122 max:147

Thursday Oct 16, 2014 #

6 PM

Running warm up/down 13:20 [1] 2.1 km (9.4 kph) +11m
ahr:116 max:146

Running intervals 9:42 intensity: (1:44 @0) + (2:45 @1) + (3:22 @2) + (1:51 @3) 1.52 km (9.4 kph) +8m
ahr:145 max:167

MDC Hill Intervals - Wenallt

Approx 100m with small incline

Tester - 35s

1. 28s, AR 52s
2. 29s, AR 54s
3. 29s, AR 56s
4. 29s, AR 55s
5. 28s, AR 60s
6. 29s,

with Marcus, Mark P, Dave P, Sam D +2 others
C • MDC 3

Running warm up/down 37:22 intensity: (8 @0) + (27:58 @1) + (9:16 @2) 4.69 km (7.5 kph) +185m
ahr:136 max:161

Wednesday Oct 15, 2014 #

8 AM

Commute 25:10 intensity: (2:00 @0) + (23:10 @1) 10.46 km (2:24 / km) +3m 2:24 / km
ahr:126 max:141

6 PM

Commute 25:17 intensity: (2:00 @0) + (22:55 @1) + (22 @2) 10.3 km (2:27 / km) +37m 2:25 / km
ahr:113 max:149

Tuesday Oct 14, 2014 #

6 PM

Running 1:09:28 intensity: (4:08 @0) + (40:31 @1) + (24:22 @2) + (27 @3) 8.64 km (7.5 kph) +489m
ahr:136 max:162

MDC Run - Pen y Fan

8 Runners out tonight then a nice meal at Ty Nant :-)

C • Nice Meal 3

Monday Oct 13, 2014 #

12 PM

Rowing 7:40 [1] 2.0 km (3:50 / km)

Rower in gym

First time in a while!

Conditioning 20:00 [1]

Lower body stretches

Front plank 3 x 60s
Side plank 3 x 45s
press ups - 3 x 20
Superman -

6 PM

Running 7:16 [1] 1.18 km (9.7 kph) +18m
ahr:111 max:134

Running 45:30 intensity: (29:06 @0) + (3:01 @1) + (6:46 @2) + (6:16 @3) + (21 @4) 7.43 km (9.8 kph) +211m
ahr:126 max:171

Les Croupiers Hill Intervals - Llandennis Avenue

1. 578m, 2m 36s, Av HR 143, AR 5m 00s
2. 578m, 2m 37s, Av HR 148, AR 5m 20s
3. 585m, 2m 35s, Av HR 148, AR 5m 12s
4. 577m, 2m 33s, Av HR 149, AR 5m 14s
5. 581m, 2m 36s, Av HR 148, AR 4m 39s
6. 580m, 2m 26s, Av HR 154, AR 4m 40s.

Nice tight spread of times here. Pushed hard on the last interval though and was rewarded with a PB.
C • Les Croupiers 2

Running 8:08 [1] 1.18 km (8.7 kph) +16m
ahr:117 max:135

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