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Training Log Archive: Whitesheep

In the 30 days ending Jun 30, 2018:

activity # timemileskm+mload
  Running (buggy/bag)18 6:51:07 46.98(8:45) 75.6(5:26) 850104.9
  Cycling4 6:15:30 98.8(15.8/h) 159.0(25.4/h) 1180152.2
  Off-road running5 5:07:41 37.78(8:09) 60.8(5:04) 56099.3
  Road running3 3:06:41 23.92(7:48) 38.5(4:51) 27099.5
  S&C4 1:55:0025.5
  Total32 23:15:59 207.48 333.9 2860481.4
  [1-5]30 22:10:59

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Saturday Jun 30, 2018 #

6 AM

Road running tempo 18:55 intensity: (10:00 @4) + (8:55 @5) 5.0 km (3:47 / km)
shoes: New Balance 1500

aiming for tempo effort with paul, karl, camilla & james, but ended up a bit harder than i’d have liked for the pace

Road running hills 17:17 intensity: (10:00 @1) + (7:17 @5) 3.1 km (5:35 / km) +100m 4:48 / km
shoes: New Balance 1500

10x crabtree, alternation v short and short
good test of form on tired legs

Road running 42:30 [1] 7.4 km (5:45 / km)
shoes: New Balance 1500

Friday Jun 29, 2018 #

7 PM

Off-road running 1:06:56 [2] 13.3 km (5:02 / km) +140m 4:47 / km
ahr:144 shoes: adidas Supernova boost (iii)

Love a good heartwood forest routenin the evening sun

Thursday Jun 28, 2018 #

6 AM

Road running 1:05:14 intensity: (26:44 @2) + (22:00 @4) + (16:30 @5) 14.8 km (4:24 / km) +120m 4:14 / km
shoes: Asics 451

Slightly shortened childwickbury out & back
Pace was too hot for me to handle this morning. James and paul were pushing hard and eventually I cracked.

Wednesday Jun 27, 2018 #

5 PM

Off-road running 38:45 [3] 8.5 km (4:34 / km) +100m 4:18 / km
shoes: New Balance 1500

Suspect I pushed a little too hard in the heat, but was rushing in the end to make nursery closing time

Running (buggy/bag) 14:00 intensity: (7:30 @1) + (6:30 @2) 2.5 km (5:36 / km)
shoes: New Balance 1500

Monday Jun 25, 2018 #

8 AM

Running (buggy/bag) 12:30 [1] 2.58 km (4:51 / km) +40m 4:30 / km
shoes: New Balance 1500

8 PM

Running (buggy/bag) 12:30 [1] 2.58 km (4:51 / km) +40m 4:30 / km
shoes: New Balance 1500

Sunday Jun 24, 2018 #

6 PM

Cycling 1:30:00 [2] 35.4 km (23.6 kph)

Excellent chilled evening ride with nick visiting from Beijing. Mostly at conversational pace catching up.
Enjoyed riding the single speed with a new chain but the front brakes are broken.

Thursday Jun 21, 2018 #

8 AM

Running (buggy/bag) 12:30 [1] 2.58 km (4:51 / km) +40m 4:30 / km
shoes: New Balance 1500

5 PM

Running (buggy/bag) 27:30 [1] 5.0 km (5:30 / km) +80m 5:06 / km
shoes: New Balance 1500

Wednesday Jun 20, 2018 #

8 AM

Running (buggy/bag) 27:30 [2] 5.0 km (5:30 / km) +80m 5:06 / km
shoes: Asics 451

New shoes I’m hoping will be a hyperspeed substitute. All my favourites seem to get discontinued, it’s a right pain. They seem good, maybe just a bit heavier and more cushioned than the hyperspeeds.
6 PM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km) +40m 5:24 / km
shoes: Asics 451

Tuesday Jun 19, 2018 #

6 AM

Road running intervals 24:20 intensity: (10:00 @1) + (14:20 @5) 5.0 km (4:52 / km)
max:188 shoes: Asics Hyperspeed (ii)

10x 450m off around 60s
Hard work but a good first session for a while. Paced it well, a consistent few seconds behind paul and kept on building throughout. Last rep painful but quick.
1:30 for the first down to 1:26 for the last
Looking back that is the fastest I've done this session which is a bonus. In Jan/Feb I was no quicker than 1:29 and in Jan my times dropped off to 1:35/37

Road running warm up/down 18:25 [1] 3.2 km (5:45 / km) +50m 5:20 / km
shoes: Asics Hyperspeed (ii)

Monday Jun 18, 2018 #

8 AM

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

Tired legs but in a good way, think weights on Friday plus a few solid efforts on the bike on Sunday were a good challenge
6 PM

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

Sunday Jun 17, 2018 #

6 AM

Cycling 3:22:00 [2] 85.6 km (25.4 kph) +980m
ahr:137 max:176

London-Brighton
Good day out, the group held together thanks to no punctures or road blockages
Ricardo’s friend Nash was quick and in shaking him off up ditchling beacon I went a minute quicker than last year. It felt it too.

Cycling 15:00 [1] 6.0 km (24.0 kph)

4 PM

Cycling 15:00 [1] 6.0 km (24.0 kph)

Friday Jun 15, 2018 #

1 PM

S&C 35:00 [3]

weights

Running (buggy/bag) 49:00 [1] 8.9 km (5:30 / km)
ahr:135 shoes: adidas Supernova boost (iii)

lovely conditions and all was right with the world

Thursday Jun 14, 2018 #

8 AM

Running (buggy/bag) 27:30 [1] 5.0 km (5:30 / km) +80m 5:06 / km
shoes: adidas Supernova boost (ii)

4 PM

Running (buggy/bag) 30:00 [1] 5.0 km (6:00 / km) +80m 5:33 / km
shoes: adidas Supernova boost (ii)

9 PM

S&C 30:00 [0]

yoga

Wednesday Jun 13, 2018 #

8 AM

Running (buggy/bag) 27:30 [1] 5.0 km (5:30 / km) +80m 5:06 / km
shoes: adidas Supernova boost (iii)

that felt much more like normal... fingers crossed
5 PM

Running (buggy/bag) 27:30 [1] 5.0 km (5:30 / km) +80m 5:06 / km
shoes: adidas Supernova boost (iii)

9 PM

S&C 30:00 intensity: (15:00 @0) + (15:00 @1)

yoga

Tuesday Jun 12, 2018 #

5 PM

Cycling 53:30 [3] 26.0 km (29.2 kph) +200m

usual kimpton/codicote loop
this was something like normal so hopefully the random malaise has passed

Sunday Jun 10, 2018 #

5 PM

Off-road running 1:12:00 [1] 13.5 km (5:20 / km) +160m 5:02 / km
ahr:139 shoes: adidas Supernova boost (iii)

not sure what’s been going on, but have not felt at the races this week. runs have felt v odd, with heart and lungs saying easy effort, but legs screaming. anything pushing 5 mins/k felt too hard.
haven’t felt ill as such, but assume i must have been fighting something off so didn’t push it at all.

Friday Jun 8, 2018 #

5 PM

Off-road running 1:16:00 [1] 14.2 km (5:21 / km) +160m 5:04 / km
ahr:133 shoes: inov8 trail talon 250

Wednesday Jun 6, 2018 #

5 PM

Running (buggy/bag) 41:34 [2] 7.8 km (5:20 / km)
shoes: adidas Supernova boost (ii)

Tuesday Jun 5, 2018 #

8 AM

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

5 PM

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

8 PM

S&C 20:00 [0]

Saturday Jun 2, 2018 #

9 AM

Running (buggy/bag) tempo 21:33 [3] 5.0 km (4:19 / km) +50m 4:06 / km
ahr:167 shoes: Mizuno wave ekiden

Ormskirk
Terrible night with lil so just barely made it out the house in time. Didn’t push it., and surprisingly enjoyable in the circs.

Running (buggy/bag) warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Mizuno wave ekiden

Friday Jun 1, 2018 #

7 PM

Off-road running 54:00 [2] 11.3 km (4:47 / km)
ahr:144 shoes: inov8 trail talon 250

Easy jog round an old favourite route

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