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Training Log Archive: Whitesheep

In the 7 days ending May 17, 2016:

activity	#	time	miles		km		+m	load
Road running	5	2:28:52	16.47	(9:02)	26.5	(5:37)		39.1
Off-road running	3	1:54:54	16.09	(7:08)	25.9	(4:26)		71.6
S&C	2	1:15:00						20.5
Orienteering	1	25:15	2.73	(9:14)	4.4	(5:44)		20.2
Total	8	6:04:01	35.29		56.8			151.5
[1-5]	8	5:44:01

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Tuesday May 17, 2016 #

Event: London Park Race Series: #1 SW London

10 AM

Off-road running 43:54 [2] 8.7 km (5:03 / km)
shoes: inov8 race ultra 290

Most of yesterday's run

7 PM

Orienteering race 25:15 [4] 4.4 km (5:44 / km)
shoes: Asics Hyperspeed (ii)

Ham park race
Fun start to the year on a good area and course.
Not my best though. Scrappy on a few where it was forgivable with the map legibility not being the best (4 and 21) but also on a few where I just should have taken a couple of seconds to think/look (3, 9, 12, 13, 17). On these I was often winging it a little and it showed.

Road running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Asics Hyperspeed (ii)

Long - Splits

Monday May 16, 2016 #

9 AM

S&C 15:00 [2]

core
planned a run but got sidetracked

Sunday May 15, 2016 #

7 PM

Off-road running tempo 40:00 10.0 km (4:00 / km)
shoes: inov8 road-x 233 (iv)

Nickey line tempo fartlek, broke it up into 8x 5 min segments alternating a quick tempo effort with something closer to marathon pace. As usual the paces themselves were a bit mixed up due to the long (gentle) hills.
Got the efforts about right and the last couple were hard work.

Road running warm up/down 17:00 [1] 2.9 km (5:52 / km)
shoes: inov8 road-x 233 (iv)

Saturday May 14, 2016 #

8 AM

Road running 30:00 [1] 5.0 km (6:00 / km)
shoes: inov8 race ultra 290

V gentle potter around vittoriosa to get some breakfast

Friday May 13, 2016 #

6 PM

Off-road running intervals 31:00 [4] 7.2 km (4:18 / km)
shoes: inov8 f-lite 195

8x 3/1 mins
Along the coast from Birgu/Vittoriosa. Real mix of terrain including some v rocky ground as well as nice coastal path. Plus a fresh sea breeze and a few sharp hills. So paces v inconsistent, but around 800m per rep on avg.

Road running warm up/down 45:00 [1] 8.0 km (5:38 / km)
shoes: inov8 f-lite 195

Thursday May 12, 2016 #

Note

Diving
Shore dive - 11m, great vis of easily 20-30m. Nice scenery, like an underwater garden with lots of greenery. Finished off up "Star Wars trench" a narrow gap only about shoulder width plus a couple of inches. Fun.
Ladder dive - 20m, again great vis. Really dramatic drop off down to 100m and beyond, it really felt like looking out into the deep blue. Reminded me of some of our Aussie dives back in the day. Less fish and coral though! Lots of sardines, including some tucking into a jellyfish, and a couple of big barracuda. Had a peek in a cool little cavern with a chimney almost up to the surface.
Both dives around 17/18 degrees so pretty chilly even with an extra shorty.

7 PM

S&C 1:00:00

Rooftop yoga and the real Maltese weather arrived at last. Excellent. Some of the abs stuff was pretty intense. Def not "holiday yoga"!

Wednesday May 11, 2016 #

6 PM

Road running 46:52 [2] 8.6 km (5:27 / km)
shoes: inov8 race ultra 290

Easy to the rotunda in mosta and around naxxar. Tired.

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