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Training Log Archive: Whitesheep

In the 7 days ending Jul 18, 2013:

activity	#	time	miles		km		+m	load
Cycling	3	2:29:54	32.93	(13.2/h)	53.0	(21.2/h)		38.2
Orienteering	2	2:11:31	12.37	(10:38)	19.9	(6:37)	70	43.2
Off-road running	2	1:37:49	11.18	(8:45)	18.0	(5:26)	200	36.8
Swimming	1	35:00	0.62	(56:20)	1.0	(35:00)		11.0
S&C	2	30:00						16.5
Total	10	7:24:14	57.1		91.9		270	145.7
[1-5]	10	7:04:14

2:42

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Thursday Jul 18, 2013 #

8 PM

Orienteering race 23:46 [3] 4.1 km (5:48 / km) +70m 5:20 / km
shoes: inov8 road-x 233 (ii)

Crystal palace park race
Not surprisingly this felt like hard work after hills in the heat yesterday. So pleased to be not far off the fast lads. Stopped early on a few controls (#8 and #10) maybe a little confused by change in scale. Also didn't get my head in the game until after arriving at #1.

Long - Splits

Wednesday Jul 17, 2013 #

9 AM

S&C 15:00 [3]

8 PM

Off-road running hills 7:26 [5] 2.0 km (3:43 / km) +100m 2:58 / km
shoes: inov8 road-x 233

8x The Avenue
Times: 55, 56, 56, 57, 55, 56, 56, 55.

Off-road running warm up/down 43:00 [1] 7.7 km (5:35 / km)
shoes: inov8 road-x 233

Tuesday Jul 16, 2013 #

8 AM

Cycling 54:00 [1] 17.0 km (18.9 kph)

ITW

9 PM

Cycling 40:54 [2] 17.0 km (24.9 kph)

HFW

Monday Jul 15, 2013 #

7 PM

Swimming 35:00 1.0 km (35:00 / km)

Comical conditions at brockwell lido. Most of the pool taken up with tri club, swim lessons and casual dippers, and when I arrived there must have been 50 people trying to chug up and down the one remaining lane at all kinds of different speeds. Absolute chaos. Funniest were the "real swimmers" sat on the side tutting and refusing to swim until they had 20m clear water. Much good it did them! Although I sympathise, it was horrible especially with all the soil churning up in the water.
Anyway, lesson learned.

Sunday Jul 14, 2013 #

9 AM

Orienteering race 21:45 [3] 4.0 km (5:26 / km)
shoes: inov8 road-x 233 (ii)

Streatham Common race
Very nice course, despite hanging some controls I missed a few best routes, notably at #10 (didn't see the gap further on) and #15 (didn't see the path through the green). Really felt yesterday's session on the hills, plus the heat and ~1 hour control hanging. Weary by the end.

Orienteering 26:00 [1] 4.3 km (6:03 / km)
shoes: inov8 road-x 233 (ii)

Pottered around the extension, got all controls but nowhere near 20 mins.

Orienteering 1:00:00 7.5 km (8:00 / km)
shoes: inov8 road-x 233 (ii)

Control hanging and checking

6 PM

Cycling 55:00 [1] 19.0 km (20.7 kph)

Nice ride out to Keston with em. Definitely found the best route out to the Kent hills now.

Saturday Jul 13, 2013 #

1 PM

S&C 15:00 [3]

7 PM

Off-road running hills 18:53 [4] 4.3 km (4:23 / km) +100m 3:56 / km
shoes: inov8 roclite 285

Kenyan hills at BPP
6x my usual loop in 3:10, 10, 06, 07, 11, 09. Really pleased to be 10+ seconds a lap quicker than when I last did this a month ago.

Off-road running warm up/down 28:30 [1] 4.0 km (7:08 / km)
shoes: inov8 roclite 285

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