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Training Log Archive: Whitesheep

In the 28 days ending Feb 28, 2019:

activity # timemileskm+mload
  Off-road running10 8:07:47 62.51(7:48) 100.6(4:51) 590207.0
  Road running11 7:43:08 57.61(8:02) 92.71(5:00) 483229.2
  Running (buggy/bag)18 7:22:57 49.71(8:55) 80.0(5:32) 445117.5
  Orienteering1 1:21:25 8.45(9:38) 13.6(5:59) 19065.1
  Terrain running1 45:45 6.71(6:49) 10.8(4:14) 24045.8
  Running drills1 13:30 1.0(13:30) 1.61(8:23)5.4
  Total32 25:34:32 185.99(8:15) 299.32(5:08) 1948669.9

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Thursday Feb 28, 2019 #

5 AM

Road running 39:30 [2] 8.16 km (4:50 / km) +86m 4:36 / km
ahr:138 max:154 shoes: New Balance 1500

Wednesday Feb 27, 2019 #

8 AM

Running (buggy/bag) 27:30 [1] 5.0 km (5:30 / km) +80m 5:06 / km
shoes: inov8 parkclaw

Tuesday Feb 26, 2019 #

Event: SLOW Night-O Series 2018-19 #4: Wimbledon Common
 
6 AM

Running drills 13:30 [2] 1.61 km (8:23 / km)
shoes: Asics Hyperspeed (ii)

Road running 23:00 intensity: (20:00 @1) + (3:00 @5) 4.6 km (5:00 / km)
shoes: Asics Hyperspeed (ii)

Late entry for a bushy park 10k on Sunday. Will just try to sharpen up a bit this week with nice low mileage. This was a mini drills session and 8x 150m strides.

Monday Feb 25, 2019 #

7 AM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km) +40m 5:24 / km
shoes: adidas Supernova boost (iii)

8 PM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km) +40m 5:24 / km
shoes: adidas Supernova boost (iii)

Sunday Feb 24, 2019 #

Event: HH Ace of Herts SE League Event
 
10 AM

Orienteering race 1:21:25 [4] 13.6 km (5:59 / km) +190m 5:36 / km
ahr:166 shoes: Icebug (iv)

Ashridge black - 9th
I took a fair while to get into this. To begin with I tried to go pretty straight and tick off paths as I crossed them. But the forest was a bit greener and the paths harder to spot than I expected, and it didn't work out too well. I was lying 14th by #7.
After that I did better to use the straight line a bit less and navigate more carefully to the paths.
Physically a bit similar to yesterday, OK at a steady pace but not fresh enough to push hard.

Saturday Feb 23, 2019 #

11 AM

Off-road running 43:43 [1] 8.3 km (5:16 / km) +100m 4:58 / km
ahr:137 shoes: Icebug Bugforce

Felt really tired and flat for this and perceived effort was higher than hr/pace would suggest.
Probably not surprising after parbold and a fairly tough thursday morning tempo.

Friday Feb 22, 2019 #

2 PM

Running (buggy/bag) 1:13:00 [1] 12.3 km (5:56 / km)
ahr:123 shoes: inov8 parkclaw

Thursday Feb 21, 2019 #

6 AM

Road running tempo 1:17:00 intensity: (15:00 @2) + (40:00 @3) + (15:00 @4) + (7:00 @5) 17.8 km (4:20 / km) +120m 4:11 / km
ahr:156 shoes: New Balance 1500

Excellent route out to sandridge and then back across nomansland common
Ranked up the effort and pace progressively and put in a good 12km of effort

Wednesday Feb 20, 2019 #

8 AM

Running (buggy/bag) 8:00 [1] 1.2 km (6:40 / km)
shoes: inov8 race ultra 290

Off-road running 27:15 [1] 5.4 km (5:03 / km) +50m 4:49 / km
ahr:138 shoes: inov8 race ultra 290

5 PM

Off-road running 24:44 [2] 5.4 km (4:35 / km) +50m 4:23 / km
ahr:148 shoes: Icebug Bugforce

ran a slightly sharper pace, possibly a bit too sharp but it felt good

Running (buggy/bag) 11:50 [1] 1.9 km (6:14 / km)
ahr:127 shoes: Icebug Bugforce

Monday Feb 18, 2019 #

8 AM

Running (buggy/bag) 12:30 [1] 2.58 km (4:51 / km) +40m 4:30 / km
shoes: adidas Supernova boost (iii)

7 PM

Running (buggy/bag) 51:50 [2] 10.8 km (4:48 / km)
ahr:139 shoes: adidas Supernova boost (iii)

Via st a

Sunday Feb 17, 2019 #

4 PM

Off-road running 39:30 [1] 7.8 km (5:04 / km)
ahr:137 shoes: Icebug Bugforce

Basically a copy paste of Friday
But on much tireder legs

Saturday Feb 16, 2019 #

2 PM

Terrain running race 45:45 [5] 10.8 km (4:14 / km) +240m 3:49 / km
ahr:173 shoes: inov8 roclite 243 (ii)

Parbold hill race - 15th
Fast conditions this year and I’d accidentally tapered for it with lil being ill. So tried to push myself and got a good time, 2 mins up on previous best.
Think 15th is also a couple of positions up on my best

Road running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: inov8 roclite 243 (ii)

Friday Feb 15, 2019 #

4 PM

Off-road running 39:20 [1] 7.8 km (5:03 / km)
ahr:139 shoes: Icebug Bugforce

Thursday Feb 14, 2019 #

8 AM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km) +40m 5:24 / km
shoes: inov8 parkclaw

6 PM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km) +40m 5:24 / km
shoes: inov8 parkclaw

Tuesday Feb 12, 2019 #

7 PM

Off-road running 28:20 intensity: (7:20 @2) + (7:00 @3) + (10:00 @4) + (4:00 @5) 6.6 km (4:18 / km)
ahr:153 max:179 shoes: inov8 roclite 243 (ii)

Mixed reps on marquis field
1.5 km tempo then 3x 1k tempo/30s float/400m hard
Last few days have been a disaster with lily being v ill and me up about every half an hour most of the night since Thursday. Wanted to run the 400s at a good pace but otherwise not put too much pressure on myself.
Times: 3:45s and 80s

Off-road running warm up/down 13:10 [1] 2.2 km (5:59 / km)
shoes: inov8 roclite 243 (ii)

Monday Feb 11, 2019 #

8 AM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km) +40m 5:24 / km
shoes: inov8 parkclaw

5 PM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km) +40m 5:24 / km
shoes: inov8 parkclaw

Saturday Feb 9, 2019 #

9 AM

Running (buggy/bag) 23:30 [3] 5.0 km (4:42 / km)
ahr:159 shoes: Icebug Bugforce

St A
Pretty steady after two v bad nights

Running (buggy/bag) warm up/down 6:30 [1] 1.0 km (6:30 / km)
shoes: Icebug Bugforce

Road running 23:32 [3] 5.02 km (4:41 / km) +5m 4:40 / km
ahr:160 max:173

Friday Feb 8, 2019 #

2 PM

Running (buggy/bag) 51:30 [1] 8.8 km (5:51 / km)
ahr:129 shoes: inov8 parkclaw

Road running 51:34 [3] 8.81 km (5:51 / km) +24m 5:47 / km
ahr:129 max:144

Thursday Feb 7, 2019 #

6 AM

Road running tempo 57:30 [4] 14.0 km (4:06 / km) +120m 3:56 / km
ahr:168 shoes: New Balance 1500

Usual out & back
Felt good and was up with paul & jc until I dropped a glove at 10k

Road running warm up/down 20:30 [1] 2.6 km (7:53 / km)
shoes: New Balance 1500

Wednesday Feb 6, 2019 #

8 AM

Running (buggy/bag) 7:30 [1] 1.2 km (6:15 / km) +20m 5:46 / km
shoes: inov8 parkclaw

Up to nursery

Off-road running 28:30 [1] 5.3 km (5:23 / km) +30m 5:14 / km
ahr:132 shoes: inov8 parkclaw

And on

Road running 36:00 [3] 6.52 km (5:31 / km) +78m 5:12 / km
ahr:132 max:147

5 PM

Road running 26:42 [1] 5.2 km (5:08 / km) +50m 4:54 / km
ahr:130 shoes: Icebug Bugforce

Some fairly unimaginative pootling near home before nursery pickup

Running (buggy/bag) 12:47 [1] 1.8 km (7:06 / km) +25m 6:38 / km
shoes: Icebug Bugforce

Tuesday Feb 5, 2019 #

6 AM

Road running 51:00 intensity: (15:30 @1) + (35:30 @4) 10.5 km (4:51 / km)
max:177 shoes: Asics Hyperspeed (ii)

6x 1 mile every 9 mins
Some of the group only doing five which helped keep the quality high. Hard to keep paces consistent as 1/3 were downs, 2/4/6 ups, 5 had a turnaround and 6 through town with lots of furniture/crossings. In terms of effort though it was good, tried to put a bit more pressure on myself to go quick - though hr still not even into the 180s
Times: 5:58, 57, 50, 54, 58, 6:03

Road running 25:30 [1] 4.0 km (6:23 / km)
shoes: Asics Hyperspeed (ii)

Monday Feb 4, 2019 #

8 AM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km) +40m 5:24 / km
shoes: adidas Supernova boost (iii)

7 PM

Running (buggy/bag) 51:30 [2] 10.4 km (4:57 / km)
ahr:142 shoes: adidas Supernova boost (iii)

Via St Albans for the first time which is daft really

Sunday Feb 3, 2019 #

7 AM

Off-road running long 2:08:35 intensity: (30:00 @2) + (1:00:00 @3) + (38:35 @4) 27.0 km (4:46 / km) +220m 4:35 / km
ahr:152 shoes: Icebug Bugforce

Out & back along the nickey line with James p, James c and camilla.
All of them well into their marathon blocks so I was hanging on towards the end. Good run though and I enjoyed the ice and snow.

Saturday Feb 2, 2019 #

1 PM

Off-road running tempo 45:40 [4] 11.3 km (4:02 / km)
ahr:170 shoes: inov8 roclite 243 (ii)

Long tempo split into 3.5/4/3.5 with a minute jogging across the roundabout breaking them up

Road running warm up/down 16:20 [1] 3.0 km (5:27 / km)
shoes: inov8 roclite 243 (ii)

Friday Feb 1, 2019 #

8 PM

Off-road running 1:09:00 [2] 13.5 km (5:07 / km) +140m 4:52 / km
ahr:148 shoes: inov8 race ultra 290

Lovely winter run in the dark
Bit eventful at the beginning with a guy who wasn’t in a good way. Thankfully his parents arrived after not too long.

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