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Training Log Archive: PippaD

In the 7 days ending Apr 23, 2017:

activity # timemileskm+m
  Rowing5 6:05:00
  Running4 3:03:56 21.64(8:30) 34.83(5:17) 146
  Ergo3 2:32:00
  Orienteering1 27:00 2.92(9:15) 4.7(5:45) 100
  Total7 12:07:56 24.56 39.53 246

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Sunday Apr 23, 2017 #

Running long 1:18:40 [3] 15.02 km (5:14 / km) +30m 5:11 / km
shoes: Mudclaw 300 -1

With Helen to Baits Bite. Was super warm so not as fast as usual, but didn't feel the kind of day where you want to push the pace.

Rowing 1:10:00 [1]

Saturday Apr 22, 2017 #

Rowing 30:00 [2]

Rowing race 10:00 [4]

Back rowing with NCBC at last!! Race from road bridge to green dragon as per. Focusing on heels and not over compressing which was going well I think. Although still not that tired by the end, don't know what I've got to do to feel the burn!

Rowing 15:00 [2]

Running 31:50 [3] 6.41 km (4:58 / km) +9m 4:56 / km
shoes: Brooks Ghost

Legs were feeling pretty heavy from the race earlier but all in all not too bad. Pace didn't even feel too hard which is a plus :)

Friday Apr 21, 2017 #

Ergo warm up/down 10:00 [2]

Ergo intervals 22:00 [5]

4*1k. So so so dead, technique went to rubbish by the end and splits shot up :(
Rate 24, 26, 28, 30. Splits: 2.01.3, 1.59.6, 1.58.2, 1.59.2.
Plan was to start at 2.01 and go down by 2 each time, but after first decided to aim for 2.01.5 as the base (thought 2.02 would be too easy).
Maybe I was having an off day, maybe I was too ambitious not sure really.

Ergo warm up/down 10:00 [2]

Thursday Apr 20, 2017 #

Rowing 1:30:00 [3]

In Ely with 8+ again. Did 3 1k pieces this morning at varying rates-felt so good! Still finding it hard to use heels as much as needed (don't think being a runner helps) but am determined to get it sorted asap. Hands falling apart already which isnt great news
C • Ely 2

Running 45:27 [2] 8.75 km (5:12 / km) +14m 5:09 / km
shoes: Brooks Ghost

Wednesday Apr 19, 2017 #

Rowing 1:20:00 [2]

4+ in Ely. First time in a 4 and it was great! Working on connecting legs and upper body by engaging core and glutes.

Ergo 40:00 [3]

2*20min technical at Goldie.
Had tape put around the slider rail to stop me from over compressing which was really useful. Still need to drive more with lower back leading rather than shoulders.

Tuesday Apr 18, 2017 #

Rowing 1:10:00 [2]

In Ely in the 8+. Good outing, lots more technique to work on. Not over compressing, driving in the last quarter.

Ergo warm up/down 5:00 [1]

Ergo long 1:00:00 [3]

2*6k. 2.14.4, 2.14.9

Ergo warm up/down 5:00 [1]

Monday Apr 17, 2017 #

Running warm up/down 13:55 [2] 2.29 km (6:05 / km) +35m 5:39 / km
shoes: Acceleritas

Orienteering race 27:00 [5] 4.7 km (5:45 / km) +100m 5:12 / km
shoes: Acceleritas

JK Relay-1st womens open :). Finally proved to myself I can orienteer, about time tbh.
Set off in 6th not really nea anyone but not at all far down on the leaders. Felt super good and passed people pretty early on I think, not sure when though! Saw Rona quite early on but was a fair way down but kept working and finally caught up after spectator. From then on kept pushing and came back in first having passed Lizzie on the run in.

Running warm up/down 14:04 [2] 2.36 km (5:58 / km) +58m 5:18 / km
shoes: Acceleritas

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