Attackpoint - performance and training tools for orienteering athletes

Training Log: Whitesheep

In the last 7 days:

activity	#	time	miles		km		+m	load
Cycling	2	2:46:00	49.09	(3:23)	79.0	(2:06)	810	49.4
Road running	1	56:00	7.33	(7:38)	11.8	(4:45)		38.8
Off-road running	1	42:50	5.1	(8:24)	8.2	(5:13)	100	10.7
S&C	1	35:00						8.8
Total	5	4:59:50	61.52		99.0		910	107.6

1:53

0:00

Tuesday Aug 14 #

6 AM

Road running intervals 39:00 [5] 9.0 km (4:20 / km)
max:188 shoes: New Balance 1500

9x 800m off 90s jog
Worked hard with the group
2:52s apart from a couple of sighters first and a random too fast 2:49 when James kicked hard

Road running warm up/down 17:00 [1] 2.8 km (6:04 / km)
shoes: New Balance 1500

Monday Aug 13 #

6 AM

Off-road running 42:50 [2] 8.2 km (5:13 / km) +100m 4:55 / km
ahr:139 shoes: inov-8 race ultra 290

Saturday Aug 11 #

2 PM

Cycling 1:53:30 [2] 52.9 km (2:09 / km) +550m 2:02 / km
ahr:144

Chilterns loop.
Pleased with the pace again, though bison hill is q different on 36-28 than on 34-28. To be fair it is (allegedly) 20-odd percent at its steepest so not too much of a problem if I have to grind out that bit.
Took nettleden rd rather than pottsden hill, a better choice giving a long (11km) almost continuous climb.