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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Whitesheep

In the 7 days ending Jun 18, 2013:

activity # timemileskm+mload
  Road running6 2:07:30 14.79(8:37) 23.8(5:21) 10035.4
  Cycling3 2:06:30 29.45(14.0/h) 47.4(22.5/h)50.6
  Orienteering3 1:35:08 7.46(12:46) 12.0(7:56)34.6
  Swimming1 40:00 0.75(53:39) 1.2(33:20)28.0
  Running drills1 14:007.7
  Total9 6:43:08 52.44 84.4 100156.4
  [1-5]9 6:13:08

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WeThFrSaSuMoTu

Tuesday Jun 18, 2013 #

7 AM

Road running 21:00 [1] 3.5 km (6:00 / km)
shoes: inov8 road-x 233 (ii)

easy pootle around cator park with em.
7 PM

Orienteering race 25:08 [5] 5.0 km (5:02 / km)
shoes: inov8 road-x 233

Middlesex Uni park race
Not a bad race, felt like I was moving OK despite tired & heavy legs over the last few days. Bit miffed the control was hidden at #7 - but only actually spent a few seconds looking around although it felt like longer - and then compounded it by racing out head down and missing the turning to #8 which did cost me time.
Other than that I was pretty well in control.

Road running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: inov8 road-x 233


LONG - Splits

Monday Jun 17, 2013 #

6 PM

Running drills 14:00 [3]
shoes: inov8 road-x 233 (ii)

Road running warm up/down 16:00 [1] 2.9 km (5:31 / km)
shoes: inov8 road-x 233 (ii)

Sunday Jun 16, 2013 #

3 PM

Swimming intervals 40:00 intensity: (10:00 @2) + (30:00 @4) 1.2 km (33:20 / km)

8x 100m fast every 3 mins

Cycling 45:00 [2] 16.0 km (21.3 kph)

to & from brockwell lido

Orienteering 40:00 intensity: (30:00 @0) + (10:00 @1) 2.0 km (20:00 / km)

bit of map checking in dulwich park

Saturday Jun 15, 2013 #

9 AM

Road running 13:30 [1] 2.5 km (5:24 / km)
shoes: inov8 road-x 233 (ii)

easy morning jog to the shops
5 PM

Cycling 36:00 [2] 14.4 km (24.0 kph)

to & from dulwich park

Orienteering 30:00 [1] 5.0 km (6:00 / km)

easy jogging round dulwich park having a look at the map

Friday Jun 14, 2013 #

6 PM

Road running 17:20 [1] 3.2 km (5:25 / km)
shoes: inov8 road-x 233

Sometimes you've just got to say no. Haven't slept more than 6 hours in a fair while and last night's heavy booze-hounding caught up with me. Set off to do hill reps; didn't.
C • Are you doing the Stokie aq... 6
C • Slow on the update... 3

Thursday Jun 13, 2013 #

7 AM

Cycling 45:30 [2] 17.0 km (22.4 kph)

ITW

Wednesday Jun 12, 2013 #

Road running 49:40 intensity: (10:00 @1) + (39:40 @2) 9.7 km (5:07 / km) +100m 4:52 / km
ahr:150 shoes: inov8 road-x 233 (ii)

HFW
and a cheeky BPP loop

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