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Training Log Archive: Whitesheep

In the 31 days ending Dec 31, 2012:

activity # timemileskm+mload
  Road running6 5:15:27 37.67(8:22) 60.63(5:12)158.8
  Terrain running4 3:02:33 22.25(8:12) 35.8(5:06)112.1
  Off-road running4 1:42:43 10.0(10:16) 16.1(6:23)20.5
  Orienteering1 1:17:50 6.28(12:24) 10.1(7:42) 11031.1
  Orienteering (night)1 55:13 4.72(11:42) 7.6(7:16) 11036.7
  Total13 12:13:46 80.92(9:04) 130.23(5:38) 220359.2

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Sunday Dec 30, 2012 #

4 PM

Terrain running 1:03:43 [3] 11.2 km (5:41 / km)
ahr:156 shoes: inov8 roclite 285

steady run through soggy fields around ponteland, mostly in the dark. Fun.

Saturday Dec 29, 2012 #

3 PM

Off-road running 25:43 [1] 4.1 km (6:16 / km)
shoes: Asics 2160 (ii)

easy recovery jog on darras estate with em.

Friday Dec 28, 2012 #

4 PM

Road running long 1:37:37 intensity: (52:00 @3) + (31:40 @4) + (13:57 @5) 20.0 km (4:53 / km)
ahr:178 shoes: Asics 2160 (ii)

Long tempo run. Intensity too high really but I wanted to get a marker for where I am.
Did a long/medium/short lap aiming for low/medium/high intensity, but really it was medium/high/very high.

Road running warm up/down 13:55 [1] 2.2 km (6:20 / km)
shoes: Asics 2160 (ii)

running on empty

Wednesday Dec 26, 2012 #

12 PM

Terrain running tempo 39:25 intensity: (20:00 @3) + (19:25 @4) 8.2 km (4:48 / km)
ahr:173 shoes: inov8 roclite 285

Out & back run along Formby beach.

Tuesday Dec 25, 2012 #

12 PM

Road running 24:50 [1] 4.0 km (6:13 / km)
shoes: Asics 2160 (ii)

Easy jog with em

Monday Dec 24, 2012 #

1 PM

Terrain running intervals 27:25 [4] 6.7 km (4:06 / km)
ahr:175 max:186 shoes: inov8 roclite 285

4 laps of the sports pitches, just over 1.3 km, off 90s ish.

Tempo paces: 4:15-4:23 mins/km. A bit slow and inconsistent as the pitches were marshy.

Road running warm up/down 21:05 [1] 3.5 km (6:01 / km)
shoes: inov8 roclite 285

Saturday Dec 22, 2012 #

1 PM

Terrain running 52:00 [3] 9.7 km (5:22 / km)
shoes: inov8 roclite 285

Steady and soggy run around the bridges route and the back fields.

Wednesday Dec 19, 2012 #

8 PM

Off-road running 47:00 [1] 7.5 km (6:16 / km)
ahr:140 shoes: inov8 roclite 285

Monday Dec 17, 2012 #

11 AM

Road running 30:00 [1] 5.32 km (5:38 / km)
shoes: Asics 2160 (ii)

Easy jog around beckers. Not at all pretty - but nice to be out and about again.

Sunday Dec 16, 2012 #

Note
(injured) (sick)

Last week or so an absolute disaster for training. My left glute got worse, I picked up a cold which caused a couple of sleepless nights, and last week was working til 10-11 plus Saturday and a chunk of Sunday.

So no training done - but on the bright side all those things coincided. If they'd happened sequentially it could easily have been a month or more down the drain, but as it is, just 10 days which is not the end of the world.

Wednesday Dec 5, 2012 #

7 AM

Road running 1:22:00 [3] 16.1 km (5:06 / km)
shoes: Asics 2160 (ii)

ITW
possibly not smart to run in today. Felt OK when I got up, but left glute got worse as the run went on and the planned increase in speed didn't really come.

Tuesday Dec 4, 2012 #

7 PM

Road running intervals 31:00 [4] 6.75 km (4:36 / km)
ahr:169 max:183 shoes: Asics 2160

SLOW reps at Clapham Common
10 mins + 3x5 mins off 90s at threshold pace. Just the right session for me with an ever so slightly gammy leg.
Covered: 2.43, 1.25, 1.26, 1.27.

Road running warm up/down 15:00 [1] 2.75 km (5:27 / km)
shoes: Asics 2160

Monday Dec 3, 2012 #

Note
(rest day)

So tight hamstrings glutes. I think that's telling me (a) 2x drills, 1x track and 2x terrain runs is too much for one week, but (b) the drills are probably good for me.

Sunday Dec 2, 2012 #

Event: SLOW OK Nuts Trophy 2012 (Esher & Oxshott Commons)
 
12 PM

Orienteering 1:17:50 [2] 10.1 km (7:42 / km) +110m 7:18 / km
shoes: Salomon XA

OK Nuts trophy
Woke up with reet tight hamstrings/glutes, which didn't loosen off with a warm-up. So jogged round.

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


Brown - Splits

Saturday Dec 1, 2012 #

5 PM

Orienteering (night) race 55:13 intensity: (30:00 @3) + (25:13 @4) 7.6 km (7:16 / km) +110m 6:47 / km
shoes: Icebug

Southern night champs
Very nice run, mostly v accurate. Conservative and steady, maybe too much so at times.
Only major error was #8 where I ploughed on despite not being totally sure when I crossed the open area. Silly really.

Off-road running warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: Icebug


Short Brown - Splits

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