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Training Log Archive: RHF

In the 31 days ending Oct 31, 2014:

activity	#	time	miles		km		+m
Cycling	12	5:17:52	62.93	(5:03)	101.28	(3:08)
Yoga/Stretching/S&C	7	4:50:00
Running	5	3:07:10	6.21		10.0
Orienteering	2	1:31:45	7.89	(11:38)	12.7	(7:13)	275	16c
Total	26	14:46:47	77.04		123.98		275	16c

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Thursday Oct 30, 2014 #

12 PM

Running warm up/down 10:00 [2]

Warm up, jog from work and some drills

Running intervals 15:00 [3]

4x3min reps and 1x1.5min. Ran out for half the time and then ran back. Took it pretty steady in preparation for the weekend. Just wanted to stretch my legs out a bit. Managed to pasce it pretty well, fairly consistent out and back.

Running warm up/down 10:00 [2]

Run back to work and some stretches to cool down

Wednesday Oct 29, 2014 #

8 AM

Cycling 20:00 [3] 8.0 km (2:30 / km)

Cycle to work via Lee Lane. Felt better and faster on my road bike

5 PM

Cycling 20:00 [3] 8.0 km (2:30 / km)

Cycle home via North Baddesley

9 PM

Yoga/Stretching/S&C 30:00 [3]

Stretching in front of the TV

Tuesday Oct 28, 2014 #

5 PM

Cycling 20:00 [3] 8.0 km (2:30 / km)

Quick cycle round Romsey on my new road bike. It felt fast but it is going to take some getting used to.

Monday Oct 27, 2014 #

7 AM

Cycling 25:00 [3] 5.0 mi (5:00 / mi)

Cycle to work via Lee Lane

12 PM

Yoga/Stretching/S&C 1:00:00 [3]

Yoga at work. Really loosened my legs up. I don't seem to be improving but its mitigating my other exercise!

5 PM

Cycling 25:00 [3] 5.0 mi (5:00 / mi)

Cycle home from via North Baddesley. Fairly dark after the clocks changed at the weekend.

Sunday Oct 26, 2014 #

1 PM

Yoga/Stretching/S&C 20:00 [3]

Loosener and some stretching

Thursday Oct 23, 2014 #

8 AM

Cycling 25:00 [3] 5.0 km (5:00 / km)

Cycle to work via Lee Lane

6 PM

Cycling 25:00 [3] 5.0 km (5:00 / km)

Cycle back via North Baddesley. Bit drizzly and it is getting darker!

Wednesday Oct 22, 2014 #

12 PM

Running warm up/down 10:00 [3]

Run to the grass track, some drills and strides

Running intervals 20:00 [4]

Reps on the grass track.
5x200m rest while partner does 200m then 3x60s fast out and back.
Good to stretch the legs, felt a bit tighter than expected.

Running warm up/down 10:00 [3]

Jog back to work

Monday Oct 20, 2014 #

12 PM

Yoga/Stretching/S&C 1:00:00 [3]

Yoga at work

Sunday Oct 19, 2014 #

10 AM

Cycling 57:52 [4] 19.0 km (3:03 / km)

From home to Braishfield, Lower Slackstead up the hill towards Farley Church back towards Braishfield, via the dump and then home.
Meant to go a little further to Timsbury but took the wrong turning! Was aiming for an hour ride so about right. Legs burned on the hills!

Saturday Oct 18, 2014 #

10 AM

Yoga/Stretching/S&C 30:00 [3]

Some more stretching, focusing on my calves and back

5 PM

Running 46:38 [4]

Run and explore around the woods at Farley Mount. No idea how far I run as it was mainly in the terrain. The area is mapped but hasn't been used for a few years, bit of under growth and light green in places! Good to get out.

Friday Oct 17, 2014 #

Yoga/Stretching/S&C 30:00 [3]

Stretching in front of the TV

Wednesday Oct 15, 2014 #

2 PM

Running race 45:32 [5] 10.0 km (4:33 / km)

Civil Service X-Country race at Parliament Hill, London.
First proper xcountry race in years. Got boxed in at the start, tried to get out and ended up too fast on the first lap. Hung in there for the second and start of third lap. After doing the main hills, pushed the final half of the last lap and felt good and fast. Strong finish and almost caught Mick on the line.
Need to do more running races and hill training!

Running warm up/down 10:00 [3]

WU Short jog and some drills, should have done a little more.

3 PM

Running 10:00 [3]

WD short jog and look at the view over London