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Training Log Archive: Whitesheep

In the 30 days ending Nov 30, 2013:

activity	#	time	miles		km		+m	load
Road running	11	8:54:35	68.89	(7:46)	110.87	(4:49)		262.3
Off-road running	10	4:50:30	34.49	(8:25)	55.51	(5:14)	430	123.9
Orienteering	2	2:45:51	13.67	(12:08)	22.0	(7:32)	410	117.6
Cycling	3	2:20:30	31.32	(13.4/h)	50.4	(21.5/h)		37.9
S&C	5	1:17:00						42.4
Orienteering (night)	1	1:16:40	6.09	(12:35)	9.8	(7:49)	100	33.4
Terrain running	1	45:00	4.66	(9:39)	7.5	(6:00)		9.0
Cycling (turbo)	1	40:00						8.0
Running drills	1	17:30						9.6
Total	27	23:07:36	159.12		256.08		940	644.1

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Saturday Nov 30, 2013 #

Event: South East Night Champs

2 PM

Off-road running race 37:30 [5] 9.0 km (4:10 / km) +150m 3:51 / km
shoes: inov8 roclite 285

Kent XC league - 81st
Good race, although I started too near the back and was stuck in traffic for a while. Great sprint finish, went really hard to try and catch these two guys. They kept kicking on and stayed ahead but in the process all 3 of us went up about 5 places.

Road running warm up/down 30:00 [1] 5.0 km (6:00 / km)
shoes: inov8 road-x 233 (ii)

6 PM

Orienteering (night) race 51:40 [3] 5.8 km (8:54 / km) +100m 8:12 / km
shoes: Icebug

SE night champs - 3rd
Lost time in a lot of places but not sure what I could have done differently, especially around 16-17-18.

Orienteering (night) 25:00 [1] 4.0 km (6:15 / km)
shoes: Icebug

control collecting

Off-road running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: Icebug

Chocolate - Splits

Thursday Nov 28, 2013 #

8 PM

S&C 15:00 [3]

Wednesday Nov 27, 2013 #

6 PM

Road running tempo 35:00 7.8 km (4:29 / km)
shoes: inov8 road-x 233 (iii)

HFW

Sunday Nov 24, 2013 #

11 AM

Off-road running hills 20:00 [4] 4.2 km (4:46 / km) +180m 3:55 / km
shoes: inov8 roclite 285

Kenyan hills in BPP
6x the usual in 3:18-3:22
bit tired & hungover and had to grind it out

Off-road running warm up/down 25:00 [2] 4.7 km (5:19 / km)
shoes: inov8 roclite 285

Saturday Nov 23, 2013 #

Event: SLOW Training Event

11 AM

Orienteering 53:50 [3] 5.8 km (9:17 / km) +260m 7:35 / km
shoes: Icebug

Leith Hill training
Great chance to run on a World Cup course on a top SE area. Thanks to Paul for putting it on.
Sadly though I am finding O a kind of frustrating experience at the moment. I was all over the place technically and it's hard to learn what to do better when the whole race is scrappy. Probably number 1 was the most revealing: went off line a touch and reached the reentrant too low. The veg had grown since the last map update making it look like I could be in the right place. But instead of moving on and checking up/down I just stood there trying to make it fit, which was obviously never going to get me to the control.
Physically I'm not fit for terrain running as I don't have the leg strength. Frequently I would be going straight into the red moving at a slow jog or walk through the veg.
So I think I need to either make a proper effort to practice the right skills - or else just focus on other things as this is not motivating or enjoyable any more even on a great course in a great area.

Orienteering 30:00 [1] 3.5 km (8:34 / km)
shoes: Icebug

Gentle potter to collect a few controls

Thursday Nov 21, 2013 #

8 PM

Road running hills 7:12 [5] 2.0 km (3:36 / km)
shoes: inov8 road-x 233

8x The Avenue (except went up the other side on the road in the light). Around 52-55 secs per rep, for about the same distance/climb as the usual set.

Road running warm up/down 35:00 [1] 6.67 km (5:15 / km)
shoes: inov8 road-x 233

Wednesday Nov 20, 2013 #

8 PM

Road running 27:30 [1] 4.5 km (6:07 / km)
shoes: inov8 road-x 233

Evening jog with em

S&C 7:00 [3]

And then em's 7 minute workout

Tuesday Nov 19, 2013 #

6 PM

Road running intervals 1:16:30 17.1 km (4:28 / km)
shoes: inov8 road-x 233 (ii)

HFW
roughly 3x 10 mins tempo, but noticed that the route splits into 3 neat segments the last two having decent hills. So times were 9:30, 10:00, 13:30 or thereabouts. Cold.

Monday Nov 18, 2013 #

7 AM

Running drills 17:30 [3]
shoes: inov8 roclite 285

Off-road running warm up/down 17:30 [1] 3.2 km (5:28 / km)
shoes: inov8 roclite 285

Sunday Nov 17, 2013 #

5 PM

Cycling (turbo) 40:00 [1]

S&C 20:00 [3]

Saturday Nov 16, 2013 #

11 AM

Off-road running tempo 19:30 4.2 km (4:39 / km) +100m 4:09 / km
shoes: inov8 roclite 285

Kenyan hills in BPP
6x usual loop in 3:10-3:20, struggling a bit with heavy legs. Although pleased to see an improvement on the previous times.

Off-road running warm up/down 31:00 [2] 5.81 km (5:20 / km)
shoes: inov8 roclite 285

Wednesday Nov 13, 2013 #

7 AM

Off-road running 24:30 [1] 4.8 km (5:06 / km)
shoes: inov8 road-x 233 (ii)

Lovely sunny cold morning for a jog around cator park

Tuesday Nov 12, 2013 #

7 PM

Road running intervals 28:48 [4] 7.1 km (4:03 / km)
ahr:170 shoes: inov8 road-x 233

BRC track (except solo as I was late)
4x 1 mile off 200m jog, in 6:15, 09, 12, 10. Legs were feeling the last few days effort so ran tempo pace off short recoveries rather than really hard. Felt good but not like I had another gear so the right decision I think. Cold!

Road running warm up/down 40:00 [1] 7.5 km (5:20 / km)
shoes: inov8 road-x 233

Monday Nov 11, 2013 #

6 PM

Road running 1:25:00 [2] 15.3 km (5:33 / km)
ahr:132 shoes: inov8 road-x 233 (ii)

HFW

Sunday Nov 10, 2013 #

3 PM

Terrain running 45:00 [1] 7.5 km (6:00 / km)
shoes: inov8 roclite 285

Nice relaxed run around the quagmire that BPP had become after this mornings trail race. First part with embo.

S&C 20:00 [3]

Saturday Nov 9, 2013 #

9 AM

Road running tempo 19:20 [4] 5.0 km (3:52 / km)
shoes: inov8 road-x 233 (ii)

Dulwich
Ran with eoin. I was a little cold to begin with, not doing a running warm up was a mistake. So I struggled a little for the first k but then got into it. In the last k eoin ran away to a pb so a nice start to the day.

Road running intervals 13:00 [5] 2.5 km (5:12 / km)
shoes: inov8 road-x 233 (ii)

8x200m reps off 60s or so
After a short break we ran an extra session, tough but worth it I think. Around 40s on average for the reps, if anything getting faster as it went on although my legs were jelly at the end.
Overall a really good mornings work and with good company too.

Cycling 45:00 [1] 16.0 km (21.3 kph)

Friday Nov 8, 2013 #

7 AM

Cycling 49:00 [2] 17.2 km (21.1 kph)

ITW
wasn't really aware of being as much as 5-10 mins slower than normal but there you have it

7 PM

Cycling 46:30 [1] 17.2 km (22.2 kph)

HFW

Thursday Nov 7, 2013 #

7 AM

S&C 15:00 [3]

1 PM

Road running 38:15 [2] 8.1 km (4:43 / km)
shoes: inov8 road-x 233

Thames path, bit too quick really since last night was at a decent pace.

Wednesday Nov 6, 2013 #

7 PM

Road running 56:00 [3] 12.4 km (4:31 / km)
shoes: inov8 road-x 233 (ii)

BRC club run
Think I might be getting the hang of this again, felt pretty decent

Tuesday Nov 5, 2013 #

7 PM

Road running 25:00 [5] 6.4 km (3:54 / km)
shoes: inov8 road-x 233 (ii)

BRC track
5/4/3/2/1 laps off about 60-90s, although I accidentally did 5 laps on the second rep. Really glad to run with a crowd tonight as I had heavy legs and minimal motivation, but got into it nicely.

Road running warm up/down 18:00 [1] 3.5 km (5:09 / km)
shoes: inov8 road-x 233 (ii)