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Training Log Archive: Whitesheep

In the 28 days ending Feb 28, 2018:

activity # timemileskm+mload
  Road running12 7:22:46 58.04(7:38) 93.4(4:44) 550192.0
  Running (buggy/bag)12 4:16:50 29.34(8:45) 47.23(5:26) 21071.6
  Terrain running4 3:08:50 24.98(7:34) 40.2(4:42) 530135.0
  Off-road running5 2:14:25 17.58(7:39) 28.3(4:45) 6058.8
  S&C4 1:25:0018.3
  Orienteering1 1:07:53 7.27(9:20) 11.7(5:48) 15037.3
  Total31 19:35:44 137.21 220.82 1500512.9
  [1-5]29 18:45:44

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Tuesday Feb 27, 2018 #

4 PM

Terrain running 45:35 [2] 8.9 km (5:07 / km)
ahr:145 shoes: inov8 race ultra 290

snowy fields around pont

Sunday Feb 25, 2018 #

10 AM

Orienteering 1:07:53 [3] 11.7 km (5:48 / km) +150m 5:27 / km
ahr:166 shoes: Icebug (iii)

Burnham Beeches - Black
Mainly ok until a huge parallel error at #16. Didn’t check compass on crossing a stream, and ended up 500m away in a q similar patch of forest. Took me a good couple of minutes to figure out. By that time i was in danger of making em late for her start, so bailed out for home.

Off-road running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: Icebug (iii)

Saturday Feb 24, 2018 #

3 PM

Terrain running race 52:25 [4] 12.0 km (4:22 / km) +300m 3:53 / km
shoes: inov8 roclite 243 (ii)

National xc champs

Road running warm up/down 35:00 [1] 6.5 km (5:23 / km)
shoes: adidas Supernova boost (iii)

Friday Feb 23, 2018 #

7 PM

Road running 38:30 [1] 7.7 km (5:00 / km) +100m 4:42 / km
ahr:139 shoes: adidas Supernova boost (iii)

Bit cold and uncomfortable, but was good to have a potter

Thursday Feb 22, 2018 #

6 AM

Road running tempo 1:08:35 [3] 16.0 km (4:17 / km) +120m 4:08 / km
ahr:157 shoes: adidas Supernova boost (iii)

Luton path out & back
Had a good feeling for this one and was ticking along comfortably. Slightly tight legs though, especially the left leg.

Wednesday Feb 21, 2018 #

8 AM

Running (buggy/bag) 22:30 [3] 5.0 km (4:30 / km) +80m 4:10 / km
shoes: adidas Supernova boost (ii)

7 PM

Running (buggy/bag) 12:30 [1] 2.58 km (4:51 / km)
shoes: adidas Supernova boost (ii)

Sunday Feb 18, 2018 #

5 PM

Off-road running 38:20 [2] 8.0 km (4:48 / km)
shoes: inov8 trail talon 250

Saturday Feb 17, 2018 #

9 AM

Road running 18:24 [5] 5.0 km (3:41 / km) +40m 3:32 / km
ahr:175 max:183 shoes: Mizuno wave ekiden

Ormskirk
One v quick guy (16-low) and about seven others incl me went off far too fast at the start. I then died the least for 2nd place but couldn’t quite get my legs turning over as quick as I’d like.
Slightly slow conditions with nearly a km of loose stones

Road running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Mizuno wave ekiden

2 PM

Terrain running race 50:20 [5] 10.8 km (4:40 / km) +230m 4:13 / km
ahr:176 max:184 shoes: inov8 trail talon 250

Parbold Hill race
An entry opened up as little bro wasn’t well, v happy to take it as it’s a fun race.
Tough muddy conditions this year, felt a bit slower than last year. Plus I felt the morning 5k in my legs every time the going got steep.
30th, 13 places and nearly 3 mins down on last year

Road running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: inov8 trail talon 250

Friday Feb 16, 2018 #

9 AM

S&C 10:00 [0]

baby yoga
2 PM

Running (buggy/bag) 49:20 [2] 8.8 km (5:36 / km)
shoes: adidas Supernova boost (ii)

Thursday Feb 15, 2018 #

8 AM

Running (buggy/bag) 12:30 [1] 2.58 km (4:51 / km)
shoes: adidas Supernova boost (ii)

7 PM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: adidas Supernova boost (ii)

Wednesday Feb 14, 2018 #

8 AM

Running (buggy/bag) 15:00 [1] 2.5 km (6:00 / km) +50m 5:27 / km
shoes: adidas Supernova boost (ii)

5 PM

Off-road running 20:00 [2] 4.5 km (4:27 / km)
shoes: adidas Supernova boost (ii)

Running (buggy/bag) 7:30 [1] 1.25 km (6:00 / km)
shoes: adidas Supernova boost (ii)

Tuesday Feb 13, 2018 #

6 AM

Road running intervals 19:00 intensity: (7:00 @1) + (12:00 @5) 4.0 km (4:45 / km)
max:180 shoes: Asics Hyperspeed (ii)

8x450m off 60s
Nice to run these with the slope and the wind in opposite directions, so could pace them evenly.
Times: 1:29-31

Road running 23:10 [1] 4.0 km (5:48 / km)
shoes: Asics Hyperspeed (ii)

7 PM

S&C 25:00 [3]

weights, back up to 50+bar for squats and deadlifts

Monday Feb 12, 2018 #

9 PM

S&C 20:00 [0]

yoga

Sunday Feb 11, 2018 #

4 PM

Terrain running intervals 40:30 intensity: (15:00 @1) + (20:00 @4) + (5:30 @5) 8.5 km (4:46 / km)
max:180 shoes: inov8 roclite 243 (ii)

6x1k off 90s, then 5x200m off 60s
Proper bleak conditions with sleet, snow, hail and wind. V muddy underfoot so the k’s were slow, but found some more solid ground to get my legs moving on the shorter reps
Times not v meaningful in the mud but: 3:43-3:46 and 37-38s

Road running warm up/down 25:00 [1] 4.5 km (5:33 / km)
shoes: inov8 roclite 243 (ii)

Saturday Feb 10, 2018 #

4 PM

Off-road running tempo 36:05 intensity: (10:00 @3) + (26:05 @4) 9.3 km (3:53 / km)
ahr:174 shoes: inov8 trail talon 250

3.5k to the roundabout, 2x short reps, 3.5k back with minimal gaps between, just enough to cross the road/turn round
Times (first two with the slope): 13:34, 4:20, 23, 13:48

Road running warm up/down 20:40 [1] 3.5 km (5:54 / km)
shoes: inov8 trail talon 250

Friday Feb 9, 2018 #

2 PM

Running (buggy/bag) 1:12:30 intensity: (1:00:00 @1) + (12:30 @2) 12.3 km (5:54 / km)
shoes: adidas Supernova boost (ii)

Bit of a write off the last couple of days with a lot on at work
Nice to get out for a decent time with lil, even if there was a biting N wind

Thursday Feb 8, 2018 #

8 AM

Running (buggy/bag) 10:00 [1] 2.0 km (5:00 / km)
shoes: adidas Supernova boost (ii)

Wednesday Feb 7, 2018 #

5 PM

Running (buggy/bag) 15:00 [1] 2.5 km (6:00 / km) +80m 5:10 / km
shoes: adidas Supernova boost (iii)

Tuesday Feb 6, 2018 #

6 AM

Road running hills 27:30 intensity: (15:00 @1) + (12:30 @5) 5.4 km (5:06 / km) +150m 4:28 / km
max:190 shoes: Mizuno wave ekiden

5x fast up/jog down recoveries
Pleased to be more or less in line with the Thursday group times.
Times: 2:46 (too long - wrong start point), 32, 27, 29, 26

Road running warm up/down 13:30 [1] 2.3 km (5:52 / km)
shoes: Mizuno wave ekiden

Monday Feb 5, 2018 #

8 AM

Running (buggy/bag) 12:30 [1] 2.58 km (4:51 / km)
shoes: adidas Supernova boost (ii)

7 PM

Running (buggy/bag) 12:30 [1] 2.58 km (4:51 / km)
shoes: adidas Supernova boost (ii)

Sunday Feb 4, 2018 #

7 PM

S&C 30:00 intensity: (20:00 @0) + (10:00 @1)

Saturday Feb 3, 2018 #

9 AM

Road running tempo 18:02 [5] 5.0 km (3:36 / km) +20m 3:32 / km
ahr:174 shoes: Mizuno wave ekiden

Newcastle
Thought the best tactic would be to go out hard on the uphill first k then try to hang on. Think I tried a bit too hard to hang on to the Kent AC wedding squad who finished in the low 16s though.
3:36, 34, 38, 41, 32

Off-road running 25:00 intensity: (22:00 @1) + (3:00 @3) 3.5 km (7:09 / km) +60m 6:35 / km
shoes: Mizuno wave ekiden

Warm up & down and a few cheeky hill reps with em

Friday Feb 2, 2018 #

5 PM

Road running 35:40 [1] 7.3 km (4:53 / km)
ahr:141 shoes: inov8 trail talon 250

Lap of the estate, felt v efficient

Thursday Feb 1, 2018 #

6 AM

Road running tempo 1:24:45 intensity: (25:20 @1) + (20:00 @3) + (39:25 @4) 19.2 km (4:25 / km) +120m 4:17 / km
shoes: adidas Supernova boost (ii)

Usual childwickbury out & back
A world away from last week, felt pretty decent and pushed the pace from the front Still ~2 mins slower than my best but feeling good again.
9 miles in 59:25

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