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Training Log Archive: FRBlackSheep

In the 7 days ending Mar 4, 2013:

activity # timemileskm+m
  Running9 5:40:41 42.83(7:57) 68.93(4:57) 241
  Orienteering1 42:58 4.58(9:23) 7.37(5:50) 27
  Total10 6:23:39 47.41(8:05) 76.3(5:02) 268
  [1-5]9 5:25:49

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TuWeThFrSaSuMo

Monday Mar 4, 2013 #

Running (Nike Fly-knit event) 50:00 [3] 7.0 km (7:09 / km)


Test run of the Fly-knits a nice shoe actually although you do get damp socks on the original mould.

Run was the usual Nike high enthusiasm, low speed, but was perfect for a recovery run as the pace was ok for most of it, just lots of stops to run up stairs to the Rocky theme, collect massive glow sticks and photo ops while running through pink smoke.

Met Hannah England and her fella too
C • Shoes 4

Sunday Mar 3, 2013 #

Event: Roding Valley Half Marathon
 
8 AM

Running warm up/down 4:05 [2] 0.52 mi (7:51 / mi) +1m 7:48 / mi
shoes: adizero tempo 5

With the queuing and slow Sunday transport didn't have time for the planned warm up so we did a few laps of the track before lining up with HWW at the atart
9 AM

Running 1:25:59 [5] 13.13 mi (6:33 / mi) +182m 6:17 / mi
shoes: adizero tempo 5


So not logging this as a race as the plan was to run 640 - 645 pace for the distance with Ben and practice the required pace for the marathon.

Typically Ben had to reign me in at the start as the adrenaline had me bouncing off as usual. The pace was held throughout although ended up bring in the 630 - 640 range instead apart from the one mile with the hill where we eased off too much in the first lap and put in a 6.53.

Was a really good exercise and felt good throughout and practiced water and gel intake too - Ben only had to remind me to slow it down a few times.

Also got to let loose a bit at the end and run down a few people.

Thoroughly enjoyable - cheers Bendover
C • thats the stuff. 4
10 AM

Running 32:29 [2] 3.35 mi (9:42 / mi) +3m 9:40 / mi
shoes: adizero tempo 5

Easy warm down with HWW and Bendover - everybody's shuffelin!

Friday Mar 1, 2013 #

5 PM

Running 47:07 [3] 6.14 mi (7:41 / mi) +4m 7:40 / mi
shoes: adizero tempo 5

Knee twinging a bit so kept it short

Wednesday Feb 27, 2013 #

8 AM

Running 21:45 [3] 2.66 mi (8:10 / mi) +7m 8:06 / mi
shoes: adizero tempo 5

5 PM

Running 57:50 [0] 7.3 mi (7:55 / mi) +25m 7:50 / mi
shoes: adizero tempo 5

Tuesday Feb 26, 2013 #

Event: SLOW Night-O Series 2012-13.4, Wimbledon Common
 
8 AM

Running 20:25 [3] 2.61 mi (7:49 / mi) +7m 7:46 / mi
shoes: adizero tempo 5

12 PM

Running 21:01 [3] 2.77 mi (7:35 / mi) +12m 7:29 / mi
shoes: adizero tempo 5

4 PM

Orienteering 42:58 [3] 4.58 mi (9:23 / mi) +27m 9:13 / mi
shoes: Inov 8s - Oroc 280s

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