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Training Log Archive: Whitesheep

In the 7 days ending Jul 19, 2015:

activity # timemileskm+mload
  Off-road running4 3:58:35 28.71(8:19) 46.2(5:10)99.8
  Cycling1 1:03:00 13.05(12.4/h) 21.0(20.0/h)12.6
  S&C2 35:0019.3
  Road running1 31:40 3.73(8:30) 6.0(5:17)11.7
  Orienteering1 21:28 2.49(8:38) 4.0(5:22)11.8
  Running (buggy/bag)1 15:00 1.6(9:22) 2.58(5:50)3.0
  Total9 6:44:43 49.57 79.78158.1

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MoTuWeThFrSaSu

Sunday Jul 19, 2015 #

10 AM

Off-road running long 1:57:30 intensity: (1:00:00 @1) + (30:00 @2) + (27:30 @3) 22.3 km (5:16 / km)
shoes: inov8 roclite 243

Redbourn and around. Lovely sunny day. Tired and hungover from Emma's friend's 30th so just eased into it but got going quite nicely in the end.

Saturday Jul 18, 2015 #

11 AM

Road running 31:40 intensity: (25:00 @1) + (6:40 @5) 6.0 km (5:17 / km)
shoes: inov8 road-x 233 (iii)

Easy jog back from the bike shop plus 10x short hills on Crabtree
A bit less than 200m in 38-40s
5 PM

Cycling 1:03:00 [1] 21.0 km (20.0 kph)

Very nice loop to Kimpton and codicote with em

Friday Jul 17, 2015 #

8 PM

Off-road running intervals 24:45 [4] 6.0 km (4:08 / km)
shoes: inov8 road-x 233 (iv)

4x 1.5k off 60s on the railway path, aiming for tempo pace
5:28, 27, 22, 30

Off-road running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: inov8 road-x 233 (iv)

Thursday Jul 16, 2015 #

8 AM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: Asics 2000

9 PM

S&C 20:00 [3]

core

Wednesday Jul 15, 2015 #

7 PM

Off-road running intervals 27:00 [5] 6.0 km (4:30 / km)
shoes: inov8 road-x 233 (iv)

5x 800m off 90-120s then 4x 200m round the common
The regular space for k reps was taken by the circus so changed the session a bit. V tough.
2:45s for the 800s and 40s for the 200s

Off-road running warm up/down 30:00 [1] 4.5 km (6:40 / km)
shoes: inov8 road-x 233 (iv)

Tuesday Jul 14, 2015 #

Event: London Park Race Series 2015, #7
 
7 PM

Orienteering tempo 21:28 [3] 4.0 km (5:22 / km)
shoes: inov8 f-lite 195

Paddington Rec park race
Best of the series so far, very fun despite the tiny area. Overran a couple of times and made one direction mistake across the cricket pitch, but mainly on top of the nav.
Mostly cruising after an intense day and with the slippy conditions.

Long - Splits

Monday Jul 13, 2015 #

7 PM

Off-road running 29:20 [1] 5.9 km (4:58 / km)
shoes: inov8 road-x 233 (iv)

just a light jog trying to freshen up a bit

S&C 15:00 [3]

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