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Training Log Archive: Whitesheep

In the 30 days ending Sep 30, 2018:

activity	#	time	miles		km		+m	load
Terrain running	6	7:51:12	37.97	(12:25)	61.1	(7:43)	3405	258.3
Road running	9	7:35:28	55.86	(8:09)	89.9	(5:04)	1055	202.4
Off-road running	4	3:25:59	22.31	(9:14)	35.9	(5:44)	990	96.6
S&C	6	2:15:00						13.5
Running (buggy/bag)	6	2:00:30	12.41	(9:43)	19.98	(6:02)	325	24.1
Swimming	4	1:44:30	2.8	(37:22)	4.5	(23:13)		41.8
Cycling	1	1:22:30	23.43	(17.0/h)	37.7	(27.4/h)	375	16.5
Total	33	26:15:09	154.77		249.07		6150	653.2
[1-5]	30	24:45:09

2:51

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Sunday Sep 30, 2018 #

4 PM

Cycling 1:22:30 [1] 37.7 km (27.4 kph) +375m
ahr:133

Easy loop out to kings Walden and whitwell
V windy and cold as the sun had gone in

Saturday Sep 29, 2018 #

6 AM

Road running tempo 19:04 [4] 5.0 km (3:49 / km)
ahr:170 shoes: New Balance 1500

With paul, Karl and camilla from kinsbourne through town.

Road running hills 12:45 2.6 km (4:54 / km) +60m 4:24 / km
shoes: New Balance 1500

8x Crabtree short hill reps in pairs of alternating shorter/longer
Worked well to focus on high knees and fast feet on the shorter, and driving from the hops in the longer.
Times progressed to 47/24

Road running warm up/down 25:25 [1] 4.5 km (5:39 / km)
shoes: New Balance 1500

Thursday Sep 27, 2018 #

6 AM

Road running tempo 53:12 [4] 13.0 km (4:06 / km) +120m 3:55 / km
ahr:168 shoes: New Balance 1500

Usual out & back
We were on it almost from the start this morning, or at least I was while others are in good form and running at a steady pace.
Really good hard tempo run. Quite pleased with the pace/hr combination though it felt harder and at no point did I feel like pushing on.

Road running warm up/down 18:15 [2] 3.6 km (5:04 / km)
shoes: New Balance 1500

Wednesday Sep 26, 2018 #

7 AM

Running (buggy/bag) 7:30 [1] 1.2 km (6:15 / km) +25m 5:40 / km
shoes: adidas Supernova boost (iii)

Road running 6:30 [1] 1.2 km (5:25 / km) +15m 5:06 / km
shoes: adidas Supernova boost (iii)

5 PM

Road running 42:30 [2] 8.5 km (5:00 / km) +100m 4:43 / km
ahr:144 shoes: adidas Supernova boost (iii)

Gorgeous evening, perfect running conditions, slight shame to only do a recovery run but never mind

Running (buggy/bag) 8:00 [1] 1.2 km (6:40 / km) +20m 6:09 / km
shoes: adidas Supernova boost (iii)

Tuesday Sep 25, 2018 #

6 AM

Road running intervals 53:16 12.0 km (4:26 / km)
max:178 shoes: Asics Hyperspeed (ii)

Tough mixed reps session. Piggybacked on Paul's 4x2 miles and ran miles 1, 4, 5 and 8 with him, interspersed with 800/600/400/200s.
Around 6 mins for the miles down to 40s or a bit quicker for the 200s. Not the quickest but it was absolutely freezing and found it hard to get going.

Road running warm up/down 40:20 [1] 7.1 km (5:41 / km)
shoes: Asics Hyperspeed (ii)

Monday Sep 24, 2018 #

8 PM

S&C 15:00 [1]

token bit of core

Sunday Sep 23, 2018 #

5 PM

Road running 32:51 6.9 km (4:46 / km)
ahr:142 shoes: Asics 451

nice jaunt over cooters hill, might be the last in the evening sun for a while

9 PM

S&C 30:00 [0]

yoga, very tight legs after saturday's effort

Friday Sep 21, 2018 #

5 PM

Terrain running hills 1:28:00 9.5 km (9:16 / km) +750m 6:38 / km
max:181 shoes: New Balance 1500

Repeat of my perast run from two and a half years ago
Enjoyed it again and saw a snake at almost exactly the same place, probably the same guy.
Tried to time trial it up as was short in time but over cooked things and was almost a full on effort. Then was a bit special on top: “ooh lovely sunset think I’ll hang around then take some photos”; with 40 mins and 750m of rocky descending to do... Ran it with the crickets in full voice and increasingly by moonlight...! Not my smartest moment. Good photos though.
A good 7 mins quicker than last time on the way up which was nice. I did try harder.

Thursday Sep 20, 2018 #

12 PM

Swimming 47:30 [2] 2.0 km (23:45 / km)

Harder work today - not surprising since I’ve done about three swims in the last year and now three days in a row. Also might be my longest ever though again with the gps it is a bit of a guess

5 PM

S&C 20:00 [1]

SUP
v nice and tranquil, much easier on a calm lake than the sea!

Wednesday Sep 19, 2018 #

11 AM

Off-road running intervals 37:20 8.0 km (4:40 / km)
max:185 shoes: New Balance 1500

Mixed reps - 2km tempo, 4x400, 2x200, 600/800/1km
Had to adapt a little bit to the heat - 30-odd degrees - so splitmy last 400 into two to keep the pace high, then couldn’t manage 3x1km to finish.
Felt very hard but the 400s were good and it was nice to go flat and fast!
Times: 7:50, 81s, 36, 38, then 3:45-48 per km

Off-road running warm up/down 8:40 [1] 1.3 km (6:40 / km)
shoes: New Balance 1500

5 PM

Swimming 20:00 [2] 0.9 km (22:13 / km)

squeezing it in a bit but the lake is so nice and I enjoyed this as much as I’ve ever enjoyed a swim

Tuesday Sep 18, 2018 #

12 PM

Swimming 23:00 [2] 1.1 km (20:55 / km)

Lake Shkodra
Glorious cool clear water. Really love lake swimming.
Hard to tell the real distance - gps trace was a mile which is just way off. I did feel good though and em’s advice about a better wrist position helped.

6 PM

Off-road running 25:23 [1] 5.3 km (4:47 / km)
ahr:141 shoes: New Balance 1500

easy around the flat lanes on the edge of the lake.
bit of a sub-Saharan Africa feel about it - hot and dusty with small fires burning on the edge of farmland

Sunday Sep 16, 2018 #

6 AM

Terrain running long 2:51:30 21.0 km (8:10 / km) +1350m 6:11 / km
ahr:147 shoes: inov8 trail talon 250

Dobrota-Kotor skyline
Really good route, climbing up out of the bay at 25% then through a large bowl 2km across to the main ridge. Just crept above 1,000m which was pleasing then skirted underneath a few peaks including Lovcen before a long descent down the valley trail through pine forest into kotor.
Lots of very rocky bits and must have done 200-300 switchbacks altogether so it was slow going even taking into account the gradient.
Stunning views of the sun rising over the bay and a good sense of accomplishment.

Saturday Sep 15, 2018 #

1 PM

Terrain running hills 1:18:13 [3] 12.8 km (6:07 / km) +445m 5:12 / km
ahr:150 shoes: New Balance 1500

up to the fortress above kotor

Friday Sep 14, 2018 #

3 PM

Terrain running 52:19 [2] 7.1 km (7:22 / km) +280m 6:09 / km
ahr:144 shoes: Vibram Trek Ascent

Along the coast from blue horizon beach
Lovely run with small coves and turquoise water poking through the trees to begin with, then views of the mountains behind the bay
Wasn’t particularly aware of it being steep but it was - and also very stony, too much for the vibrams really

Thursday Sep 13, 2018 #

5 PM

Terrain running hills 48:00 [3] 5.7 km (8:25 / km) +400m 6:14 / km
ahr:152 shoes: New Balance 1500

Went back to find the trail i’d looked for yesterday. Not surprised i didn’t pick it up in the gloom, you really needed to be able to see the red markings. Turns out i’d made a small parallel error going through the wrong gate, and from then on never had a hope of picking it up.
The trail itself was very steep and rocky, slow going. Better shoes would help, as would a disregard for personal safety i think.
Will be back, got a route planned now. Today was a slightly funny one with lil, so didn’t have time to get more than partway up.

Wednesday Sep 12, 2018 #

8 AM

Road running 43:35 8.3 km (5:15 / km) +100m 4:57 / km
ahr:136 shoes: New Balance 1500

easy along the bay, took a while to get going

7 PM

Terrain running 33:10 [2] 5.0 km (6:38 / km) +180m 5:37 / km
ahr:140 shoes: inov8 trail talon 250

trying and failing to find the start of the trail up out of the bay from dobrota. got a bit dark to search though by the end.

Tuesday Sep 11, 2018 #

7 AM

Off-road running long 1:34:11 [3] 15.0 km (6:17 / km) +690m 5:06 / km
ahr:148 shoes: New Balance 1500

Same route out of morinj and up into the hills, but with an additional few km along the ridge to see if there was a good viewpoint. there wasn’t. Thick forest everywhere and mostly just tantalising glimpses of the adriatic through the trees.
Great run though and i found a ruined car just off a small trail at 600m fully 2km from the nearest road, and wondered how it might have got there.

8 PM

S&C 20:00 [0]

yoga

Monday Sep 10, 2018 #

8 AM

Off-road running 40:25 [2] 6.3 km (6:25 / km) +300m 5:11 / km
ahr:146 shoes: inov8 trail talon 250

bit of exploring around morinj, tried every random path and only the last one went anywhere to a tumbledown abandoned building kind of typical of the region

8 PM

S&C 30:00

yoga

Sunday Sep 9, 2018 #

8 AM

Road running 39:00 [1] 6.8 km (5:44 / km) +110m 5:18 / km
ahr:139 shoes: New Balance 1500

Slow mo shuffle, not nearly as inspiring running along the bay road but my quads couldn’t take a second day in the hills.

Swimming 14:00 [2] 0.5 km (28:00 / km)

My sense of time is completely different while swimming. Thought I’d been going for ages.

Saturday Sep 8, 2018 #

1 PM

Road running hills 1:08:45 [3] 10.4 km (6:37 / km) +550m 5:14 / km
ahr:145 shoes: inov8 trail talon 250

Bay of kotor - just like i remember from a few years ago. Point uphill, run, and the 10% gradient just doesn’t stop. 5k up, 5k back down plus a jaunt at the beginning to buy water.
All v steady as i’m not quite 100%, but the down felt hard.

8 PM

S&C 20:00 [0]

yoga

Thursday Sep 6, 2018 #

7 AM

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

feeling less rubbish, still going easy

3 PM

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

Wednesday Sep 5, 2018 #

8 AM

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

4 PM

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

Monday Sep 3, 2018 #

Note
(sick)

not surprised to come down with a sore throat, just the classic too much work/not enough sleep combo. didn’t feel at all like any exercise. thankfully the tough run ended with a long but satisfying day in geneva.

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