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Training Log Archive: Whitesheep

In the 31 days ending Jan 31, 2013:

activity	#	time	miles		km		+m	load
Road running	18	18:10:33	131.86	(8:16)	212.22	(5:08)	120	501.3
Terrain running	4	4:38:16	33.74	(8:15)	54.3	(5:07)	380	154.2
Off-road running	5	3:51:36	27.03	(8:34)	43.5	(5:19)	350	121.2
Cycling	2	1:40:30	21.13	(12.6/h)	34.0	(20.3/h)		30.1
S&C	7	1:10:00						38.5
Total	34	29:30:55	213.76		344.02		850	845.2

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Wednesday Jan 30, 2013 #

7 PM

Road running intervals 1:22:00 16.1 km (5:06 / km) +120m 4:55 / km
ahr:165 shoes: Asics 2160 (ii)

HFW
3x 12 mins threshold off 2 mins
Hard work with a heavy bag, strong headwind and net climb. Bit worried I didn't get the most out of this session as my HR was barely high enough.

Tuesday Jan 29, 2013 #

7 AM

Road running 1:22:00 [3] 16.1 km (5:06 / km)
ahr:149 shoes: Asics 2160 (ii)

ITW

Monday Jan 28, 2013 #

7 AM

Road running 27:00 [1] 5.2 km (5:12 / km)
shoes: Asics 2160

8 PM

S&C 10:00 [3]

Sunday Jan 27, 2013 #

9 AM

Road running 42:25 [2] 8.2 km (5:10 / km)
ahr:146 shoes: Asics 2160 (ii)

Made a deal with myself earlier in the week that I would shift a run to Sunday morning and double up. Still missed a run overall as I was planning to double up during the week, but I just wasn't in a position to do it justice on Friday. It paid off as I was feeling much fresher today.

3 PM

Road running 1:21:20 [3] 17.1 km (4:45 / km)
ahr:156 shoes: Asics 2160

Out and back along the Waterlink Way. 4:52s out and 4:38s back, or about 2 mins quicker. Pleased with the pace on the way back as I was into a headwind and the weather had turned.
Hadn't planned a long one for today, but getting a decent distance in was part of the deal.

Saturday Jan 26, 2013 #

3 PM

Road running tempo 38:40 [4] 6.0 mi (6:27 / mi)
shoes: Asics Hyperspeed (i)

2x 3 mile beckenham loop
A bit apprehensive as last time out on this loop I was worryingly slow, but this was better. Felt like I might not be going that fast at the time, so was pleasantly surprised to see the times when I got back.
Laps were 19:13 and 19:27.

C • Nice 6

Road running warm up/down 18:00 [1] 3.27 km (5:30 / km)
shoes: Asics Hyperspeed (i)

Thursday Jan 24, 2013 #

7 AM

S&C 10:00 [3]

7 PM

Road running 1:27:45 [2] 16.1 km (5:27 / km)
ahr:146 shoes: Asics 2160 (ii)

HFW
ugh, utter filth. Legs felt so bad and I had no form or speed or anything. One to move on quickly from.

Wednesday Jan 23, 2013 #

Note
(rest day)

Much needed, calves really sore probably from the long snowy run.

Tuesday Jan 22, 2013 #

7 PM

Road running 33:00 [1] 5.5 km (6:00 / km)
ahr:139 shoes: inov8 roclite 285

HFW, easy potter on the slippy streets.

Monday Jan 21, 2013 #

8 PM

S&C 10:00 [3]

Sunday Jan 20, 2013 #

10 AM

Terrain running long 2:22:00 [3] 27.3 km (5:12 / km) +180m 5:02 / km
ahr:156 shoes: inov8 roclite 285

Long run taking in all the fresh snow in the parks - BPP, CPP, s norwood, manor park and kelsey park. Glad it started snowing again as I ran on a fresh carpet of powder.
Tried to hold back a little on this one rather than pushing it. Still pleased with the pace in the conditions.

Saturday Jan 19, 2013 #

5 PM

Terrain running 40:16 [2] 7.3 km (5:31 / km) +100m 5:10 / km
shoes: inov8 roclite 285

See yesterday

Friday Jan 18, 2013 #

7 AM

S&C 10:00 [3]

7 PM

Terrain running 42:00 [2] 7.3 km (5:45 / km) +100m 5:23 / km
ahr:148 shoes: inov8 roclite 285

Great snow run around BPP taking in a few hills

Thursday Jan 17, 2013 #

7 PM

Off-road running hills 8:43 [5] 2.0 km (4:22 / km) +100m 3:29 / km
ahr:160 max:178 shoes: Asics 2160

8x short hill reps up The Avenue
Each rep only about 250m at 5% avg, so not much time to get the HR up. But a good strength and running form session.
Times of 71, 66, 64, 63, 64, 64, 65, 64.

Road running 58:00 8.5 km (6:49 / km)
shoes: Asics 2160

easy jogging to station, to home to drop off bag, down each hill rep and home.

Wednesday Jan 16, 2013 #

8 PM

S&C 10:00 [3]

Tuesday Jan 15, 2013 #

7 AM

Road running intervals 1:19:00 16.1 km (4:54 / km)
shoes: Asics 2160

ITW
5x 1 mile tempo off 90s (3:30 on one rep to avoid a mid-rep crossing)
Times approx. 6:25 on avg. but up and down with the hills and crossings. Hard work with Sunday still in my legs.

Monday Jan 14, 2013 #

11 AM

S&C 10:00 [3]

Trying to make this a routine thing, with 3 sets of plank, prone and supine roll outs, back raises and sit ups, all on the swiss ball.

7 PM

Road running 54:26 9.7 km (5:37 / km)
ahr:140

easy run home via the train to herne hill
good to see that on what is supposed to be an easy run, my HR is nice and low.

Sunday Jan 13, 2013 #

11 AM

Off-road running 2:02:00 24.2 km (5:02 / km) +150m 4:53 / km
ahr:154 max:176 shoes: Asics 2160 (ii)

Long run around Richmond and Wimbledon with Ben, Evan and Dan.
Very much got dragged round by the others, significantly faster than I would have managed on my own. Very hard going underfoot at times and I struggled on a couple of climbs. So although the overall pace wasn't fast, a lot of this was at marathon or tempo effort. Although looking at the HR it wasn't super high so partly a bit fatigued from yesterday.

Excellent training though, and excellent company too.

C • Good! 10

Saturday Jan 12, 2013 #

9 AM

Road running 21:07 [3] 5.0 km (4:13 / km)

Dulwich
nice cruisey sort of pace

Road running warm up/down 5:00 [1] 0.83 km (6:00 / km)

5 PM

Road running tempo 20:30 [4] 3.0 mi (6:50 / mi)
shoes: Asics Hyperspeed (i)

A tempo lap of the 3 mile beckenham loop. Bit disappointed with the time, hoping to go just under 20 mins at this kind of effort.

Annoyingly missed out on the mob match cross country this afternoon as the train was cancelled.

Road running warm up/down 19:30 [1] 3.2 km (6:06 / km)
shoes: Asics Hyperspeed (i)

Friday Jan 11, 2013 #

7 PM

Road running 48:00 [2] 9.14 km (5:15 / km)
shoes: Asics 2160

Wednesday Jan 9, 2013 #

2 PM

S&C 10:00 [3]

7 PM

Road running intervals 27:00 [5] 5.8 km (4:39 / km)
ahr:175 max:190 shoes: Asics Hyperspeed (i)

6x 800m off about 2 mins at crystal palace track.
Aiming to go flat out. Times 2:55, 47, 45, 47, 46, 46. First one seems a little long but it was bloody cold so not surprised I took a little while to get going. But the rest are probably a bit quicker than I expected - did a Yasso 800s session (10 reps but longer recoveries) towards the end of Abingdon training in around 2:52s. So that's good.

Tried the same tactic as for my 600s the other week of pushing the first 200m of each rep extra hard to get the heart rate up.

Road running warm up/down 27:30 [1] 4.58 km (6:00 / km)
shoes: Asics Hyperspeed (i)

Tuesday Jan 8, 2013 #

7 PM

Off-road running 48:23 [2] 8.2 km (5:54 / km) +100m 5:34 / km
ahr:145 shoes: inov8 roclite 285

Easy run around BPP

Monday Jan 7, 2013 #

8 AM

Cycling 50:30 [1] 17.0 km (20.2 kph)

ITW

7 PM

Cycling 50:00 [2] 17.0 km (20.4 kph)

HFW

Sunday Jan 6, 2013 #

11 AM

Road running long 1:58:00 [3] 24.0 km (4:55 / km)
ahr:155 shoes: Asics 2160 (ii)

Steady long run along the Waterlink Way

Saturday Jan 5, 2013 #

1 PM

Terrain running race 54:00 [4] 12.4 km (4:21 / km)
shoes: inov8 roclite 285

Kent XC champs at Detling
Tried to go at a tempo pace with 15-16 miles on the cards tomorrow. Got it just about right although it felt rather slow. Overtaken by Simon, who I usually beat, on the last lap but would have had to bury myself to stay with him so pleased I didn't.
115th which is nothing to shout about

Off-road running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: inov8 roclite 285

Friday Jan 4, 2013 #

7 PM

Off-road running 37:30 [2] 6.6 km (5:41 / km)
ahr:154 shoes: Asics 2160

BPP jog

Thursday Jan 3, 2013 #

7 AM

Road running intervals 1:22:00 16.1 km (5:06 / km)
ahr:175 shoes: Asics 2160

3x 10 mins threshold off 2 mins, ITW
Paces were 4:06, 28 (mostly uphill) and 04.

Tuesday Jan 1, 2013 #

11 AM

Road running race 8:20 [5] 1.7 km (4:54 / km)
shoes: Asics 2160 (ii)

Ponteland wheelbarrow race
Not our finest performance, 5th place, and not the best time either as there was a fierce wind. Hardest the race has ever been.

Road running warm up/down 30:00 [1] 5.5 km (5:27 / km)
shoes: Asics 2160 (ii)

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