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Training Log Archive: Arnold

In the 31 days ending Mar 31, 2021:

activity # timemileskm+m
  Running9 6:54:19 54.17(7:39) 87.18(4:45) 981
  Cycling9 4:50:12 57.01 91.75 723
  Orienteering3 2:16:44 14.92(9:10) 24.01(5:42) 206
  Strength5 2:05:00
  Yoga2 20:00
  Total25 16:26:15 126.1 202.94 1909

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Wednesday Mar 31, 2021 #

5 PM

Running 58:41 [3] 12.64 km (4:39 / km) +113m 4:27 / km
ahr:156 max:198

Weird mini-bug continues: still feeling knackered & achy in the morning, but by the afternoon it's loosened up a bit, and running isn't too bad.

Was going to do the longer Wimbledon loop, but decided 12k was good enough, probably wise. A lovely warm evening again, although slightly uncomfortably humid.

The best time for this loop is 5 minutes quicker, would be nice to have another go at that sometime.

Monday Mar 29, 2021 #

6 PM

Running 47:24 [3] 9.63 km (4:55 / km) +110m 4:40 / km
ahr:135 max:143

With Abi. Body still adjusting to the clock change on Sunday, so did not feel like heading out but the early evening was just too beautiful to miss out (15C and sunny).

Wasn't as tough as expected and despite 'taking it easy' a new PB. The weekly tempo runs seem to be paying off, so I should really find a 10k or HM to enter somewhere.

Sunday Mar 28, 2021 #

Cycling 25:00 [3]

To Pen Ponds to hang out with Phil M. It was lovely but the wind was rather bracing, plus we kept getting accosted by assorted dogs and the odd child.

Strength 20:00 [3]

Saturday Mar 27, 2021 #

10 AM

Orienteering 30:20 [3] 5.33 km (5:41 / km) +64m 5:22 / km
ahr:121 max:148

Putting out kid-o controls. Seems I overdid the hiding this time as no-one could find number 1.

Friday Mar 26, 2021 #

6 PM

Running tempo 33:52 [4] 7.61 km (4:27 / km) +79m 4:14 / km
ahr:146 max:172

Usual tempo run, minus Abi this time who wasn't feeling well.
Set off too fast and paid for it on the way back. Ouch.

Wednesday Mar 24, 2021 #

5 PM

Orienteering 46:25 [3] 7.21 km (6:26 / km) +72m 6:08 / km
ahr:122 max:144

Checking out controls for Saturday's kid-o

Tuesday Mar 23, 2021 #

Cycling 30:00 [3]

Dentist (3 of 4)

Monday Mar 22, 2021 #

10 AM

Running 1:03:57 [3] 12.71 km (5:02 / km) +167m 4:43 / km
ahr:127 max:163

Abi's birthday run. We were both knackered, so this was quite hard work, but on the plus side it was nice and sunny (borderline too warm already.)

Got a nosebleed 2k from the end, which gave the builders next door a bit of a shock when we arrived back home.
C • Really pushed the boat out 2

Saturday Mar 20, 2021 #

Strength 20:00 [3]

Friday Mar 19, 2021 #

5 PM

Running tempo 33:47 [4] 7.61 km (4:27 / km) +79m 4:13 / km
ahr:137 max:152

Usual fast loop, with Abi.
Despite feeling tired at the start, managed a new PB by almost a minute. Proof that it's all in your head...
C • Impressive training 1

Wednesday Mar 17, 2021 #

11 AM

Cycling 10:02 [3] 3.63 km (2:46 / km) +18m 2:42 / km
ahr:115 max:139

Running 59:54 [3] 12.16 km (4:56 / km) +164m 4:37 / km
ahr:148 max:167

Re-running the Richmond Park Score-O from January (which I’d planned.)

As before I planned a route with a few optional extensions and seemed well ahead halfway so started adding them in. Turns out halfway wasn’t actually halfway, so had to give it some welly at the end. Pleased to sneak in 6 seconds under for a pretty decent score.

Physically quite hard work and it started raining early on, so type 1.5 fun, but decent training and everything still in one piece.

Cycling 8:50 [3] 3.6 km (2:27 / km)
ahr:138 max:154

Tuesday Mar 16, 2021 #

Yoga 10:00 [3]

2 PM

Cycling 16:26 [3] 5.74 km (2:52 / km) +47m 2:45 / km
ahr:127 max:146

Dentist again (properly this time), took it easy to look after the groin
4 PM

Cycling 13:30 [3] 5.4 km (2:30 / km) +43m 2:24 / km
ahr:133 max:156

And back

Monday Mar 15, 2021 #

12 PM

Cycling 55:47 [3] 22.92 km (2:26 / km) +236m 2:19 / km
ahr:120 max:163

2 loops of Richmond Park, partly to strengthen thighs but also to rest calf and L foot (which I bashed playing indoor football with Tobi yesterday.)

Weather was grim (wind and rain) and felt mediocre, but it was fun enough - except that now my groin muscles (?) really hurt. Never had that before and seems weird after less than an hour's biking, albeit relatively hard.

Saturday Mar 13, 2021 #

Strength 20:00 [3]

Friday Mar 12, 2021 #

5 PM

Running 47:32 [3] 9.63 km (4:56 / km) +110m 4:40 / km
ahr:148 max:182

Despite relatively little sleep, I’m definitely in a purple running patch at the moment, as this was fast but felt relatively easy

Thursday Mar 11, 2021 #

11 AM

Cycling 14:53 [3] 5.56 km (2:41 / km) +46m 2:34 / km
ahr:108 max:145

To the dentist’s in Richmond. Borderline not exercise as I didn’t want to arrive all sweaty.

Having said that, I can really feel my thighs after cycling, which is a good thing so I must do more of it.

Cycling 13:51 [3] 5.28 km (2:37 / km) +43m 2:31 / km
ahr:86 max:142

Tuesday Mar 9, 2021 #

5 PM

Running tempo 34:27 [4] 7.58 km (4:33 / km) +79m 4:19 / km
ahr:136 max:176

A rest day would have been sensible, but the forecast for the next few days is awful so needs must.

Very pleasingly, calf got round in one piece despite working pretty hard. This may have been due to wearing compression socks, or maybe it wasn't - sadly, a second Arnold was not available for A/B testing.

Monday Mar 8, 2021 #

12 PM

Cycling 38:05 [3] 16.07 km (2:22 / km) +110m 2:17 / km
ahr:96 max:128

Meeting a friend for (outdoor) lunch was the perfect excuse to go for a hardish cycle - or was it the other way around?

Felt strong again, which was nice, plus the traffic lights were so favourable I thought I’d drunk some felix felicis.

Cycling 40:51 [3] 15.7 km (2:36 / km) +90m 2:32 / km
ahr:118 max:156

Harder work on the way back. The felicis had definitely worn off, nowhere more so than on Putney Bridge, which felt even busier than usual.

Sunday Mar 7, 2021 #

Strength 45:00 [3]

Two rounds, plus some stretching. Not as bad as expected.

Friday Mar 5, 2021 #

4 PM

Cycling 11:46 [3] 4.1 km (2:52 / km) +44m 2:43 / km
ahr:117 max:143

To Wimbledon, in the main road

Cycling 11:11 [3] 3.74 km (2:59 / km) +47m 2:49 / km
ahr:121 max:157

Back, via the park. Forgot how steep the climb up to Isabella was.

Orienteering 59:59 [3] 11.47 km (5:14 / km) +69m 5:05 / km
ahr:122 max:135

Wimbledon March O Challenge (1h score)

I’d pre planned a 10k course (26/32 controls) with a few options to lengthen or shorten - was a bit ahead of pace halfway so decided to add a control and then another - the second one I shouldn’t have as I ran out of time at the end, not helped by controls taking 15-20 secs to beep.

Caned it to the finish and the watch stopped at 59:59, but when it downloaded to the App that changed to 60:01, so I picked up 30 penalty points. Oh well.

The bigger issue is that the L calf got quite bad halfway round, as did the R achilles and also the R lower back. Really should have stopped, but it didn’t get totally bad so I carried on. Paying for it now.

A nice course though and nice to be out.

Thursday Mar 4, 2021 #

Yoga 10:00 [3]

Wednesday Mar 3, 2021 #

Strength 20:00 [3]

Tuesday Mar 2, 2021 #

5 PM

Running 34:45 [3] 7.62 km (4:34 / km) +79m 4:20 / km
ahr:151 max:200

Decent fast loop at dusk, but left calf started hurting second half. Not unbearable, but worse than it’s been in a while.

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