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Training Log Archive: Whitesheep

In the 28 days ending Feb 28, 2015:

activity # timemileskm+mload
  Terrain running4 5:08:50 31.66(9:45) 50.95(6:04) 150113.2
  Cycling3 4:02:30 58.22(14.4/h) 93.7(23.2/h)97.0
  S&C9 3:50:00111.5
  Running (buggy/bag)10 2:50:00 17.82(9:32) 28.68(5:56)41.0
  Road running4 2:35:37 17.71(8:47) 28.5(5:28) 15066.9
  Orienteering1 1:25:32 7.33(11:40) 11.8(7:15) 15547.0
  Off-road running3 1:03:00 7.64(8:15) 12.3(5:07)31.0
  Cycling (turbo)2 55:0017.0
  X-training2 45:0015.0
  Swimming2 40:00 0.99(40:14) 1.6(25:00)23.0
  Total30 23:15:29 141.38 227.53 455562.6

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Saturday Feb 28, 2015 #

10 AM

S&C 35:00 [3]

4 PM

Off-road running intervals 23:00 [5] 5.3 km (4:20 / km)
shoes: inov8 f-lite 195

6x 3/1 mins at rothamstead park
Nice park, 18 mins of reps is about twice round. A couple of long slow hills and it was very wet & muddy.
Distances of 800m, q good in the conditions.

Road running warm up/down 30:00 [1] 4.0 km (7:30 / km)
shoes: inov8 f-lite 195

Thursday Feb 26, 2015 #

8 AM

Running (buggy/bag) 15:00 [1] 1.6 mi (9:22 / mi)
shoes: inov8 road-x 233 (iv)

7 PM

Running (buggy/bag) 15:00 [1] 1.6 mi (9:22 / mi)
shoes: inov8 road-x 233 (iv)

Road running tempo 19:37 [4] 3.11 mi (6:19 / mi) +50m 6:01 / mi
shoes: inov8 road-x 233 (iv)

Tried to hold back a bit and go for more of a genuine tempo pace. Probably about right but a bit disappointed not to go faster, but felt mostly comfortable.

Road running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: inov8 road-x 233 (iv)

Wednesday Feb 25, 2015 #

7 PM

S&C 45:00 [3]

Tuesday Feb 24, 2015 #

8 AM

Running (buggy/bag) 20:00 [3] 1.6 mi (12:30 / mi)
shoes: Asics 2000

harder work than usual with a hefty rucksack
4 PM

Terrain running long 1:45:00 [1] 15.0 km (7:00 / km)
shoes: inov8 roclite 243

Various control hanging, collecting and running about on Wimbledon common. Seemed to go well.

Sunday Feb 22, 2015 #

Event: TVOC Chiltern Challenge Regional Event Level B
 
10 AM

Orienteering 1:25:32 [3] 11.8 km (7:15 / km) +155m 6:48 / km
shoes: Icebug (ii)

Chiltern challenge - Black
Fairly solid run. I was a bit aimless at times and drifted off line losing concentration, but nothing too bad.
Physically I think I faded a bit but was expecting that.

Off-road running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: Icebug (ii)

Saturday Feb 21, 2015 #

4 PM

Cycling 1:05:00 [2] 24.5 km (22.6 kph)

Nickey line. Very refreshed thanks to a good sleep after a monster week.

S&C 30:00 [3]

mainly legs, wobbly afterwards!

Thursday Feb 19, 2015 #

7 AM

Running (buggy/bag) 15:00 [1] 1.6 mi (9:22 / mi)
shoes: Asics 2000

9 PM

Running (buggy/bag) 15:00 [1] 1.6 mi (9:22 / mi)
shoes: Asics 2000

S&C 20:00 [2]

Tuesday Feb 17, 2015 #

7 AM

Running (buggy/bag) 30:00 [1] 5.5 km (5:27 / km)
shoes: Asics 2000

8 PM

Running (buggy/bag) 15:00 [1] 1.6 mi (9:22 / mi)
shoes: Asics 2000

Sunday Feb 15, 2015 #

10 AM

Terrain running race 37:20 [5] 5.5 mi (6:47 / mi) +150m 6:15 / mi
shoes: inov8 roclite 243

Herts XC Sunday league - Royston. 35th.
Great course with at least 6 short sharp hills on each long lap. As usual I gained all my places on the downs. Good team results for harpenden, especially the girls.

Off-road running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: inov8 roclite 243

Saturday Feb 14, 2015 #

12 PM

Terrain running long 1:45:00 [1] 15.0 km (7:00 / km)
shoes: inov8 roclite 243

Around a v soggy Wimbledon common checking control sites. Good job I did as well! Think I kept about 2 out of 14 sites.

Thursday Feb 12, 2015 #

8 AM

Running (buggy/bag) 15:00 [1] 1.6 mi (9:22 / mi)
shoes: Asics 2000

7 PM

Running (buggy/bag) 15:00 [1] 1.6 mi (9:22 / mi)

Really sore legs from hills especially left hammy. Planned to do a tempo but no.

Wednesday Feb 11, 2015 #

9 PM

S&C 15:00 [2]

core, another token effort partly because i found the fast day quite hard

Tuesday Feb 10, 2015 #

7 AM

Running (buggy/bag) 15:00 [1] 1.6 mi (9:22 / mi)
shoes: inov8 road-x 233 (iv)

7 PM

Road running hills 25:00 [5] 5.0 km (5:00 / km) +100m 4:33 / km
shoes: inov8 road-x 233 (iv)

Lea road hill reps with the club
Pyramid based on doing 1-2-3-4-5-6-7-6-5-4-3-2-1 lampposts. Good session with a couple of quicker guys ahead to latch on to. Broken by the end.

Road running 35:00 [1] 6.0 km (5:50 / km)
shoes: inov8 road-x 233 (iv)

Monday Feb 9, 2015 #

9 PM

S&C 15:00 [2]

core, if I'm honest a bit of a token effort

Sunday Feb 8, 2015 #

10 AM

Road running 26:00 [1] 4.5 km (5:47 / km)
shoes: inov8 road-x 233 (iv)

Hills run with em

Cycling 1:24:00 [2] 31.0 km (22.1 kph)

Similar to yesterday although a more relaxed pace

Saturday Feb 7, 2015 #

11 AM

Cycling 1:33:30 [2] 38.2 km (24.5 kph)

Around ponteland on the fixie with father in law. Perfect terrain for it with only short sharp hills. Felt v fresh after a long sleep and a rest day.

Thursday Feb 5, 2015 #

11 AM

Swimming 20:00 intensity: (10:00 @1) + (10:00 @5) 0.8 km (25:00 / km)

10x 40m
12 PM

S&C 20:00 [3]

core

Wednesday Feb 4, 2015 #

10 AM

S&C 30:00 [2]

core & legs
7 PM

X-training 30:00 [2]

Cycling (turbo) 30:00 [2]

Tuesday Feb 3, 2015 #

7 PM

Swimming 20:00 [3] 0.8 km (25:00 / km)

Cycling (turbo) 25:00 [1]

X-training 15:00 [1]

Monday Feb 2, 2015 #

7 AM

S&C 20:00 [2]

core

Sunday Feb 1, 2015 #

11 AM

Terrain running 1:01:30 [3] 12.1 km (5:05 / km)
shoes: inov8 roclite 243

Steady run to nomansland common. Great route although I was lost for most of it.

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