Training Log Archive: WhitesheepIn the 31 days ending Jul 31, 2010:
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Sunday Jul 25, 2010 #
Swimming 15:00 [3] 0.25 km (1:00:00 / km)
(sick)
S&C 40:00 [3]
(sick)
Friday Jul 23, 2010 #
Off-road running intervals 21:44 5.3 km (4:06 / km)
shoes: Asics 2140 (ii)
turned this into as much of a pacing session as an intervals session. Tried to get a feel for running at 4:00/3:45/3:30/3:00 per km each for roughly 1/4 of the loop. Good to make more of a conscious effort to control the pace, and the last 200m or so flat out made each rep good and tough.
Times were: 3:17, 16, 16, 14, 11.
Road running warm up/down 25:00 [2] 4.5 km (5:33 / km)
shoes: Asics 2140 (ii)
Thursday Jul 22, 2010 #
Cycling 3:06:30 73.5 km (23.6 kph) +909m
Wednesday Jul 21, 2010 #
Swimming 20:00 [3] 0.65 km (30:46 / km)
Cycling (road) 41:00 [2] 10.0 mi (14.6 mph)
need to work on my T1 time to try and bring it down from 40 mins. Not making espresso should help.
Cycling (road) 41:00 10.0 mi (14.6 mph)
Tuesday Jul 20, 2010 #
Swimming 25:00 [3] 0.5 km (50:00 / km)
Orienteering 32:00 *** 7.5 km (4:16 / km)
spiked:18/26c shoes: Asics 2140 (ii)
Beyond awful. On the way to #10, at some point switched to navigating (badly) to #12. Then got confused, missed #10 and #11 altogether and was scrappy for the rest of the run. Didn't even notice the missing controls until after I'd finished.
Bah.
Road running warm up/down 15:00 [1] 3.0 km (5:00 / km)
Monday Jul 19, 2010 #
Cycling (road) 41:00 [2] 10.0 mi (14.6 mph)
Cycling 41:00 10.0 mi (14.6 mph)
Had a bit of a battle with a couple of guys up crystal palace hill.
Sunday Jul 18, 2010 #
Cycling 1:18:57 28.0 km (21.3 kph)
Saturday Jul 17, 2010 #
Off-road running intervals 24:49 6.2 km (4:00 / km)
shoes: Asics 2140 (ii)
Road running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: Asics 2140 (ii)
Thursday Jul 15, 2010 #
Orienteering 43:53 [4] ** 9.5 km (4:37 / km)
spiked:10/12c shoes: Asics Trabuco
Only managed 2nd, should have won. Made a right hash of #2 somehow and had to run up to the front from way back. Then got a decent lead by #8 but threw it away on foolhardy straight route through thick bracken to #9.
Nice enough area for a run, might come here again some time.
Road running warm up/down 30:00 [1] 5.5 km (5:27 / km)
Wednesday Jul 14, 2010 #
Road running 1:17:30 [2] 15.8 km (4:54 / km)
shoes: Asics 2140 (ii)
Tuesday Jul 13, 2010 #
X-training (gym) 20:00 [2]
S&C 50:00 [3]
X-training (gym) 20:00
Saturday Jul 10, 2010 #
X-training (swimming) 20:00 [1]
Thursday Jul 8, 2010 #
Orienteering 26:23 [4] ** 5.7 km (4:38 / km)
spiked:14/17c shoes: Asics Trabuco
Another hot one and with a bit of climb too this felt like hard work. Bit scrappy at a couple of controls, unnecessary, and still feel like I'm missing a gear (the fast one).
Road running warm up/down 35:00 [1] 6.36 km (5:30 / km)
shoes: Asics Trabuco
Tuesday Jul 6, 2010 #
Road running 1:14:28 [2] 15.1 km (4:56 / km)
shoes: Asics 2140 (ii)
Sunday Jul 4, 2010 #
Off-road running intervals 1:00:00 12.63 km (4:45 / km)
shoes: Asics Trabuco
First intervals sesh in a while, so thought I would run only 6 and try to gradually increase the pace all the time but keep it well under control. Did OK for the first 4 in 3:51, 47, 47, 43, then all of a sudden the gusty wind turned fierce and the last couple were 4:14, 07 and felt hard.
Saturday Jul 3, 2010 #
Terrain running 1:17:05 14.0 km (5:30 / km)
shoes: Asics Trabuco
First 20 or so minutes with em, then went off on my own on some seriously overgrown paths, hacking through at over 6:00/km. Then on proper paths/roads for the last part so pushed the pace.
Good run.