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Training Log Archive: Whitesheep

In the 31 days ending Jan 31, 2011:

activity	#	time	miles		km		+m				load
Road running	20	15:24:37	108.04	(8:33)	173.88	(5:19)	140				402.9
Climbing	3	3:55:00									129.3
Cycling	3	3:17:24	38.53	(11.7/h)	62.0	(18.8/h)					79.0
Off-road running	4	3:09:39	21.1	(8:59)	33.95	(5:35)	500				84.5
Orienteering	2	2:59:56	14.04	(12:49)	22.6	(7:58)	540	34 /	48c	70%	120.4
S&C	6	1:49:00									56.2
X-training	4	1:20:00									28.3
Swimming	1	20:00	0.31	(1:04:22)	0.5	(40:00)					11.0
Total	31	32:15:36	182.02		292.93		1180	34 /	48c	70%	911.5

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Monday Jan 31, 2011 #

7 AM

Road running 1:17:50 15.5 km (5:01 / km)
shoes: Asics 2150

ITW
Felt really tired this morning.

Sunday Jan 30, 2011 #

2 PM

Cycling 1:30:00 [2] 28.0 km (18.7 kph)

Cycle round the countryside - v v cold.
Feel better for a couple of days low-impact training, right achilles was a little sore after the downhill reps on Friday.

Saturday Jan 29, 2011 #

5 PM

Swimming 20:00 [3] 0.5 km (40:00 / km)

X-training (gym) 40:00

S&C 17:30 [3]

Friday Jan 28, 2011 #

6 PM

Road running intervals 21:40 [5] 4.8 km (4:31 / km)
shoes: Asics 2150

Pyramid reps on HFW - 2 sets of 200/400/600/400/200 with 1 min recoveries
Did the first set on the way up crystal palace hill, second on the way down. Quite a good sesh, but not sure using garmin for short distance reps is the way to go, especially not on a hill. Quite often was ~5 seconds quicker for the rep based on "moving time".

Road running warm up/down 29:20 [2] 5.18 km (5:40 / km)
shoes: Asics 2150

Thursday Jan 27, 2011 #

7 AM

Road running 1:17:03 [2] 15.5 km (4:58 / km)
ahr:154 shoes: Asics 2150

ITW
Feeling a bit tired & stiff.

Wednesday Jan 26, 2011 #

6 PM

Road running 44:00 [3] 9.43 km (4:40 / km)
shoes: Asics 2150

Half HFW
Not a bad pace given half the run is up crystal palace hill.

Tuesday Jan 25, 2011 #

7 PM

X-training warm up/down (gym) 10:00 [1]

Climbing 1:20:00 [3]

Road running 20:00 [2] 4.0 km (5:00 / km)

Sunday Jan 23, 2011 #

11 AM

Orienteering race 1:25:45 [4] *** 14.3 km (6:00 / km) +170m 5:40 / km
spiked:28/33c shoes: Jalas Jukkola

Ashridge regional
Generally a lot better than last week, very enjoyable. Bit tired towards the end.

C • 14.3km 1

Off-road running warm up/down 10:00 [1] 1.5 km (6:40 / km)

Saturday Jan 22, 2011 #

8 AM

Road running warm up/down 16:14 [1] 2.7 km (6:01 / km)
shoes: Asics 2150

Beginning of saturday sports club.

Road running tempo 20:10 [4] 5.0 km (4:02 / km) +70m 3:46 / km
shoes: Asics 2150

Crystal Palace
50 secs better than last time, much more pleasing.

C • 50 secs! 3

Road running warm up/down 10:06 [1] 1.3 km (7:46 / km)
shoes: Asics 2150

X-training (gym) 20:00 [1]

A bit of a cool down with the papers.

Climbing 1:15:00 [3]

Getting good enough that it's interesting, got up a couple of V1s and had a credible go at a couple of V2s.

S&C 10:00 [2]

Some balance exercises and planks after a lot of stretching.

Friday Jan 21, 2011 #

Road running 1:14:10 15.5 km (4:47 / km)
shoes: Asics 2150

ITW
Foxdal reps: 25x(90/30). Paces were ~5.00/k on the ups, 3.46 on the downs, 4.00 on the flats and 4.15 in the crowds after camberwell.

Thursday Jan 20, 2011 #

Road running 31:00 5.81 km (5:20 / km)
shoes: Asics 2150

Easy recovery run in 4 stages HFW.

Wednesday Jan 19, 2011 #

7 PM

Road running 32:00 [1] 4.63 km (6:55 / km)
shoes: Asics 2150

Easy recovery jog with Em.

S&C 15:00 [2]

And a bit of a core routine down the gym.

Tuesday Jan 18, 2011 #

7 PM

Road running 21:00 [5] 5.1 km (4:07 / km)
max:190 shoes: Asics Trabuco

First time at SLOW reps on Clapham Common. 3 sets of 2x3 mins with 1 min between reps and 3 between sets. Thanks to dan for leading and to ed & dan for giving me something to aim at in the distance on each rep.
Realistically think it's going to be a while before I feel good about a hard session like this, but it was good for me.
0.81-0.84 km for the reps.

C • Ed & Dan 3

Road running warm up/down 29:00 4.5 km (6:27 / km)
shoes: Asics Trabuco

Includes time between sets.

Monday Jan 17, 2011 #

8 AM

Cycling 52:24 [2] 16.0 km (18.3 kph)

ITW
Wet

6 PM

Cycling 55:00 [2] 18.0 km (19.6 kph)

HFW
Scuppered by the world's worst diversion, which sent me in a 1k loop that ended up halfway along the closed stretch of road. So I had to get off and walk anyway! Great.

Sunday Jan 16, 2011 #

12 PM

Orienteering race 1:34:11 [3] *** 8.3 km (11:21 / km) +370m 9:17 / km
spiked:6/15c shoes: Jalas Jukkola

CSC qual - Ranmore Common
Not much positive to take from this, other than I know never to come back here again. The map was awful and I was awful, and I got a serious case of can't be arsed after taking 40 mins to #4.
At #2 and #4 the impenetrable forest was just not mapped at all - to the extent that I was on the right line to #2 but turned back because the wall of holly I came up against wasn't on the map. It turned out you had to search for a tiny gap in the 100m long bush, all of which was "white" forest. I'm sure the SE could do a lot better for a CSC qualifier.
Anyway I hardly earned the right to rant by being pretty pants myself.

C • Hmmm... 1

Off-road running warm up/down 30:00 [2] 5.45 km (5:30 / km)
shoes: Jalas Jukkola

5 PM

S&C 10:00 [3]

Week 3, Day 1 of the press-up challenge.
14-18-10-11-13
Not quite strong enough for the full set (should have been 14-18-14-14-20). Think I might go to the 21-25 group.

Saturday Jan 15, 2011 #

4 PM

Off-road running intervals 26:39 [4] 6.0 km (4:27 / km)
shoes: Asics Trabuco

Pyramid reps in S Norwood - 2 sets of 200/400/600/400/200 off 1 min with 5 mins between sets.
Felt fine.

Road running 43:30 [1] 7.0 km (6:13 / km)
shoes: Asics Trabuco

Joined Em at the beginning & end of her long run to Crystal Palace/S Norwood.

Thursday Jan 13, 2011 #

7 AM

Road running 25:43 4.79 km (5:22 / km)
ahr:145 shoes: Asics 2150

Plan A was to get some intervals done, but was in no fit state after yesterday so settled for an easy recovery jog alongside the lake with a few strides.

Wednesday Jan 12, 2011 #

3 PM

Off-road running 2:03:00 [2] 21.0 km (5:51 / km) +500m 5:14 / km
ahr:148 shoes: Asics 2150

Long run out of Geneva along the Rhone and back. Surprisingly tough & hilly trail in places so didn't cover quite as much ground as I expected to. But good time on my feet. Absolutely shattered at the end.

Tuesday Jan 11, 2011 #

6 PM

Road running 1:01:42 [3] 13.2 km (4:40 / km)
ahr:162 shoes: Asics 2150

Steady run round to the other side of lake geneva and back. Bit of a boring route in the dark actually.

Monday Jan 10, 2011 #

10 PM

S&C 1:30 [3]

Decided to give this press-up challenge lark a go.
26 in the first test.

C • 26?! 6

Sunday Jan 9, 2011 #

2 PM

Climbing 1:20:00 [3]

Crystal palace. I'm still rubbish.

Saturday Jan 8, 2011 #

9 AM

Road running 20:55 [4] 5.0 km (4:11 / km) +70m 3:55 / km
shoes: Asics 2150

Crystal Palace
Good idea, not quite a race but more than just a group run. A disturbingly poor showing though, I'm worse than I thought. My aim was to finish under 20 mins with something left in the tank. Way off.

Road running 25:00 [1] 4.17 km (6:00 / km)
shoes: Asics 2150

Easy jogging to the park and warming up.
Then popped across to the Crystal Palace National Sports Centre - which is a revelation! For the same price as the gym across the road, I can go to dozens across London and hundreds in the UK (including the one across the road!). And this place has climbing, 50m pool, diving, a track, all sorts.
http://www.ukfitnessnetwork.org/

Friday Jan 7, 2011 #

7 AM

Road running 21:41 [3] 4.7 km (4:37 / km)
ahr:166 shoes: Asics 2150

Short steady round Beckenham.

7 PM

Road running 30:21 [1] 4.76 km (6:23 / km)
shoes: Asics Trabuco

Easy jog with Em around Beckenham.

Thursday Jan 6, 2011 #

7 AM

Road running 1:19:55 [3] 15.3 km (5:13 / km)
ahr:167 shoes: Asics 2150

ITW
Steady pace, hard work.

Wednesday Jan 5, 2011 #

7 PM

Road running 32:37 [1] 5.0 km (6:31 / km)
ahr:130 shoes: Asics 2150

Easy jog round Beckenham with Em.

Tuesday Jan 4, 2011 #

6 PM

Road running 1:02:00 [1] 7.5 km (8:16 / km)
ahr:128 shoes: Asics 2150

Easy half HFW with Em.

Monday Jan 3, 2011 #

7 PM

S&C 55:00 [3]

Arms, legs and core.

X-training warm up/down (gym) 10:00 [1]

Saturday Jan 1, 2011 #

11 AM

Road running race 7:40 [5] 1.7 km (4:31 / km)
shoes: Asics Trabuco

New Years Day wheelbarrow race in Ponteland village with father in law.

Took on the winners' tactics from last year and went hell for leather from the off. So we started off in touch with the leaders after the first two changes, but the fast start broke me and we slipped back. Had to dig deep to hold on to second place.

C • Wheelbarrow? 4

Road running warm up/down 10:00 [1] 1.82 km (5:30 / km)

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