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Training Log Archive: Whitesheep

In the 30 days ending Apr 30, 2020:

activity # timemileskm+mload
  Cycling4 6:16:38 111.61(17.8/h) 179.63(28.6/h) 1507143.7
  Off-road running7 6:13:31 47.82(7:49) 76.96(4:51) 685204.5
  Running (buggy/bag)6 6:06:58 37.9(9:41) 60.99(6:01) 230112.7
  S&C12 5:00:00107.3
  Cycling (turbo)7 4:55:0072.0
  Road running5 3:31:06 26.23(8:03) 42.21(5:00) 37083.3
  Running drills1 15:00 0.62(24:08) 1.0(15:00)6.0
  Total31 32:18:13 224.18 360.78 2792729.4
  [1-5]31 31:33:00

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Thursday Apr 30, 2020 #

8 PM

Cycling (turbo) 45:00 [1]

S&C 40:00 intensity: (25:00 @2) + (15:00 @3)

Wednesday Apr 29, 2020 #

7 PM

Off-road running 1:10:50 intensity: (9:32 @1) + (1:00:27 @2) + (51 @3) 13.7 km (5:10 / km) +149m 4:54 / km
ahr:139 max:155 shoes: New Balance 1500 (iii)

Nice route out towards peters green

Tuesday Apr 28, 2020 #

9 PM

Cycling (turbo) 40:00 [1]

S&C 15:00 [2]

Monday Apr 27, 2020 #

2 PM

Road running 10:07 intensity: (1:18 @1) + (6:08 @2) + (2:41 @3) 1.96 km (5:10 / km) +14m 4:59 / km
ahr:144 max:162 shoes: Saucony Type A

Off-road running intervals 14:44 [5] 5.01 km (2:56 / km) +1m 2:56 / km
ahr:165 max:180 shoes: Saucony Type A

Ross Barkley 5k
10x 400m, 5x 200m, ignore the (long) recoveries. Aimed to get it done inside a half of football, elapsed time 45:25 so with injury time I just sneaked it
Way outside my comfort zone!

Road running 8:42 intensity: (3:54 @1) + (4:48 @2) 1.37 km (6:22 / km) +24m 5:52 / km
ahr:135 max:145 shoes: Saucony Type A

Sunday Apr 26, 2020 #

1 PM

Cycling 2:00:29 intensity: (24:23 @1) + (1:19:23 @2) + (16:43 @3) 56.97 km (28.4 kph) +525m
ahr:140 max:160

Saturday Apr 25, 2020 #

10 AM

Running (buggy/bag) 45:27 intensity: (41:29 @1) + (3:58 @2) 7.38 km (6:10 / km) +24m 6:04 / km
ahr:128 max:140

Friday Apr 24, 2020 #

6 PM

Cycling tempo 47:39 intensity: (9:38 @1) + (9:51 @2) + (27:30 @3) + (40 @4) 25.09 km (31.6 kph) +194m
ahr:147 max:172

A rarity for me, pushing hard on the bike.

S&C 15:00 [2]

Thursday Apr 23, 2020 #

1 PM

Running (buggy/bag) intervals 1:17:39 intensity: (14:52 @1) + (27:40 @2) + (14:07 @3) + (15:15 @4) + (5:45 @5) 14.24 km (5:27 / km) +57m 5:21 / km
ahr:150 max:178 shoes: New Balance 1500 (iii)

7x 1km about every 6 mins
Puncture made the last couple and the return trip a bit of a slog

Wednesday Apr 22, 2020 #

1 PM

Running (buggy/bag) 46:27 intensity: (33:34 @1) + (12:53 @2) 7.11 km (6:32 / km) +24m 6:26 / km
ahr:129 max:142

8 PM

S&C 20:00 [2]

Tuesday Apr 21, 2020 #

7 PM

Road running 43:03 intensity: (3:00 @1) + (16:55 @2) + (23:08 @3) 9.27 km (4:39 / km) +75m 4:28 / km
ahr:147 max:159 shoes: New Balance 1500 (iii)

S&C 20:00 [2]

Sunday Apr 19, 2020 #

10 AM

Cycling 1:42:48 intensity: (25:19 @1) + (1:02:33 @2) + (14:26 @3) + (30 @4) 47.13 km (27.5 kph) +429m
ahr:140 max:169

Bits of this route were really great, the diversion from Whitwell up through St Paul's Walden was a treat. I am getting to thinking this little corner of the world may be nicer than the NE edge of the Chilterns, but maybe I've been spoiled by the lack of traffic.

Saturday Apr 18, 2020 #

4 PM

Running (buggy/bag) 43:02 intensity: (37:28 @1) + (5:33 @2) + (1 @3) 7.24 km (5:56 / km) +25m 5:50 / km
ahr:127 max:149

6 PM

S&C 30:00 intensity: (20:00 @0) + (5:00 @1) + (5:00 @2)

Friday Apr 17, 2020 #

12 PM

Off-road running intervals 1:04:04 intensity: (11:59 @1) + (22:00 @2) + (4:27 @3) + (12:36 @4) + (13:02 @5) 12.75 km (5:01 / km) +75m 4:53 / km
ahr:153 max:182 shoes: Mizuno wave hitogami

7x 1km at Sauncey Wood
Nice wooded loop with a few changes of direction, weaving between trees and uneven ground.
3:57-4:13 in the woods then a cheeky 7th rep on a grass loop round the inner field in 3:36 without the trees to contend with

Thursday Apr 16, 2020 #

8 PM

Cycling (turbo) 45:00 intensity: (30:00 @1) + (15:00 @2)

S&C 25:00 [2]

weights & core

Wednesday Apr 15, 2020 #

7 PM

Road running 45:00 intensity: (4:45 @1) + (29:24 @2) + (10:51 @3) 9.48 km (4:45 / km) +75m 4:34 / km
ahr:145 max:154 shoes: New Balance 1500 (iii)

Tuesday Apr 14, 2020 #

11 AM

Off-road running intervals 54:00 intensity: (8:00 @1) + (36:00 @2) + (10:00 @5) 9.89 km (5:28 / km) +84m 5:14 / km
ahr:146 max:185 shoes: Mizuno wave hitogami

4x 200/jog/400/walk
Off road loops round bowers heath. Lots of changes of direction and uneven ground. Good hard session even with just 10 mins of fast running. Prioritised quality over quantity this time and was starting to get jelly legs after the second 400.
Times don't look particularly quick at 42-44s and 1:34-1:38 but was hard work and on the flat straight bits was going at <3:00 pace so plenty quick enough for me.
Also discovered a 1k rep/200m recovery loop around Sauncey Wood that could become a regular haunt.

Running drills 15:00 [2] 1.0 km (15:00 / km)
shoes: Mizuno wave hitogami

Monday Apr 13, 2020 #

8 PM

Cycling (turbo) 35:00 intensity: (20:00 @1) + (15:00 @2)

S&C 35:00 [2]

weights and core

Sunday Apr 12, 2020 #

1 PM

Cycling 1:45:42 intensity: (31:49 @1) + (1:00:54 @2) + (12:54 @3) + (5 @4) 50.43 km (28.6 kph) +360m
ahr:139 max:165

Saturday Apr 11, 2020 #

4 PM

Off-road running tempo 58:48 intensity: (18:28 @1) + (2:04 @2) + (8:18 @3) + (18:28 @4) + (11:30 @5) 11.81 km (4:59 / km) +145m 4:41 / km
ahr:153 max:186 shoes: Mizuno wave hitogami

Easy warm up with em then 35 mins progression on some lovely up & down trails that I don’t usually run. Really warm.

Friday Apr 10, 2020 #

9 PM

Cycling (turbo) 45:00 intensity: (30:00 @1) + (15:00 @2)

Stuck indoors for exercise as we used up our trip out on a visit to minor injuries (thankfully v minor)

S&C 30:00 intensity: (15:00 @2) + (15:00 @3)

weights & core

Thursday Apr 9, 2020 #

12 PM

Running (buggy/bag) 1:12:00 intensity: (2 @0) + (49:30 @1) + (22:28 @2) 11.72 km (6:09 / km) +44m 6:02 / km
ahr:132 max:144 shoes: ASICS 2000 (ii)

nice n easy

Wednesday Apr 8, 2020 #

7 PM

Road running 58:32 intensity: (1 @0) + (25:01 @1) + (33:30 @2) 10.86 km (5:23 / km) +108m 5:08 / km
ahr:134 max:149 shoes: New Balance 1500 (iii)

Tuesday Apr 7, 2020 #

8 PM

Cycling (turbo) 50:00 intensity: (30:00 @1) + (20:00 @2)

S&C 15:00 [2]

core
Nice mix: fitball plank, sit ups, dumbbell overheads, dumbbell trunk rotations, side bends, back raises, side planks, clamshells, dead bugs

Monday Apr 6, 2020 #

8 PM

Road running 45:42 intensity: (10 @0) + (5:47 @1) + (25:11 @2) + (14:34 @3) 9.26 km (4:56 / km) +74m 4:45 / km
ahr:145 max:156 shoes: New Balance 1500 (ii)

About an hour too late for the cooters hill sunset sadly, but still a favourite route for a warm evening.

Sunday Apr 5, 2020 #

2 PM

Off-road running long 1:26:50 intensity: (4:11 @1) + (8:55 @2) + (1:07:13 @3) + (6:31 @4) 18.0 km (4:49 / km) +164m 4:37 / km
ahr:155 max:168 shoes: New Balance 1500 (iii)

Warm day, lovely to run in the sun. Nice route taking the chance to link together bits I usually keep separate due to needing to run on roads.

Saturday Apr 4, 2020 #

2 PM

Off-road running tempo 24:15 intensity: (1:37 @1) + (1:57 @2) + (3:32 @3) + (8:27 @4) + (8:42 @5) 5.79 km (4:11 / km) +66m 3:58 / km
ahr:166 max:185 shoes: Mizuno wave hitogami

Tried to have a pop at the gun alley segment but too busy

Thursday Apr 2, 2020 #

8 PM

Cycling (turbo) 35:00 [1]

S&C 25:00 intensity: (5:00 @1) + (10:00 @2) + (10:00 @3)

Wednesday Apr 1, 2020 #

1 PM

Running (buggy/bag) 1:22:23 intensity: (51:49 @1) + (30:34 @2) 13.31 km (6:11 / km) +57m 6:04 / km
ahr:133 max:147

First run with the double in ages, nice and relaxed
8 PM

S&C 30:00 intensity: (25:00 @0) + (5:00 @1)

yoga

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