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Training Log Archive: Whitesheep

In the 31 days ending Mar 31, 2013:

activity # timemileskm+mload
  Road running25 28:16:33 216.84(7:49) 348.96(4:52) 670804.3
  Cycling1 1:13:30 12.86(10.5/h) 20.7(16.9/h)14.7
  Off-road running2 48:47 5.34(9:08) 8.6(5:40)9.8
  S&C3 40:0022.0
  Orienteering1 17:15 2.24(7:43) 3.6(4:48)13.8
  Running drills1 15:008.3
  Total30 31:31:05 237.28 381.86 670872.8

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Sunday Mar 31, 2013 #

12 PM

Road running 24:45 [1] 4.1 km (6:02 / km)
shoes: Asics 2160 (ii)

Nice easy recovery run with e

Saturday Mar 30, 2013 #

8 AM

Road running long 2:12:00 intensity: (1:35:00 @2) + (37:00 @3) 26.0 km (5:05 / km) +160m 4:56 / km
shoes: inov8 road-x 233

Last long run before the taper
Needed some help with motivation so ran over to crystal palace for the parkrun to kick things off. Then over to dulwich park where I ran the parkrun course, finally back over to the waterlink way for another 5k out & back.
Ran the 5ks in about 22:30 each which felt fairly hard work, and kept an easy pace for the rest. This one was more about running on tired legs than about pushing marathon pace or quicker.

Road running 22:47 [3] 5.0 km (4:33 / km) +100m 4:09 / km
shoes: inov8 road-x 233

Crystal Palace

Friday Mar 29, 2013 #

2 PM

Orienteering race 17:15 [4] 3.6 km (4:48 / km)
shoes: inov8 road-x 233

JK sprint
Way late for my start after traffic problems but the officials were very good, let me start at a half minute interval and will I think give me my actual time eventually.
Funny kind of run, wasn't really geared up for it and round about #15 or 16 suddenly realised it was all but over! Got very scrappy about halfway through but that's not very surprising.

Road running tempo 19:40 [3] 4.5 km (4:22 / km)
shoes: inov8 road-x 233

Found a loop just outside the campus and did another few marathon pace miles.

Road running warm up/down 21:00 [1] 3.5 km (6:00 / km)
shoes: inov8 road-x 233

Various bits and pieces

Thursday Mar 28, 2013 #

6 PM

Road running 53:17 [2] 10.2 km (5:13 / km)
ahr:139 shoes: Asics 2160 (ii)

steady run up and round crystal palace hill.

Wednesday Mar 27, 2013 #

8 AM

Road running intervals 1:18:00 intensity: (38:00 @1) + (35:00 @4) + (5:00 @5) 16.1 km (4:51 / km)
shoes: inov8 road-x 233

ITW foxdal reps - 20x 90/30
Just the right kind of session, 40 mins of hard work but with such short reps I could keep the pace high. Good to feel a bit sharper.

Tuesday Mar 26, 2013 #

7 AM

Road running 23:00 [1] 4.2 km (5:29 / km)
shoes: Asics 2160 (ii)

1 PM

Road running 42:30 intensity: (22:00 @2) + (20:30 @3) 9.0 km (4:43 / km)
shoes: Asics Hyperspeed (i)

Sunday Mar 24, 2013 #

Event: Cranleigh 15
 
9 AM

Road running race 1:41:13 intensity: (1:00:00 @3) + (41:13 @4) 15.1 mi (6:42 / mi) +120m 6:32 / mi
shoes: inov8 road-x 233

Cranleigh 15 (course actually a touch long due to changes from last year)
Quite an undulating course, and obviously freezing cold and windy so far from ideal conditions.
Aimed to go out at marathon pace and then push on after halfway. Managed to hold a good pace for 4 miles but then started to struggle in the wind and cold, and slipped back to marathon pace. Didn't feel like I was running out of energy or breathing too hard - think I just didn't have enough in my legs to push through the tough bits.
Overall pleased with the time though, the overall time was about right even if I couldn't hold the tempo pace to the end. Feels like a taper and warmer/calmer conditions would have made a fair difference today.

Miles (although recording 1.61km I seemed to be late by 2-3 seconds for each one): 6:39, 48, 47, 39, 54, 34, 41, 55, 23 (reset the lap counter here), 26, 43, 31, 53, 51 plus 7:30 for the last mile and a bit.
C • Nice one 4

Road running warm up/down 30:30 [1] 5.0 km (6:06 / km)
shoes: inov8 road-x 233

Saturday Mar 23, 2013 #

5 PM

Running drills 15:00 [3]
shoes: inov8 roclite 285

Off-road running warm up/down 13:17 [1] 2.2 km (6:02 / km)
shoes: inov8 roclite 285

S&C 15:00 [3]

Friday Mar 22, 2013 #

1 PM

Road running 39:30 [2] 8.4 km (4:42 / km)
shoes: inov8 road-x 233

Out to the Thames, along, back.
It's a shame about the Thames path. You either get filthy weather and a quite nice path to yourself, or great weather and a massive game of tourist skittles.

Thursday Mar 21, 2013 #

9 PM

Road running tempo 17:48 [4] 4.1 km (4:20 / km) +40m 4:08 / km
ahr:165 shoes: Asics Hyperspeed (i)

Tempo run from Beckenham hill
Hmm. Disappointing. Felt like I was putting some effort in and my hr was reasonably high, but the pace is not great. There is one sharp climb and I had my pack on but still.
Also cross that this run got whittled down from 10 miles into work with 2x 20 mins tempo (too little sleep) to 2x 20 mins tempo during the day (didn't get lunch until 4pm) to 30 mins tempo along the waterlink way (didn't leave until 9pm) to this token effort. Ho hum.
C • its just one day 4

Road running warm up/down 11:45 [1] 2.1 mi (5:36 / mi)
shoes: Asics Hyperspeed (i)

Wednesday Mar 20, 2013 #

9 PM

S&C 10:00 [3]

Tuesday Mar 19, 2013 #

8 PM

Road running intervals 53:46 intensity: (25:00 @1) + (28:46 @5) 11.6 km (4:38 / km)
shoes: inov8 road-x 233

Yasso 800s at Crystal Palace
10x 800m off 400m easy jogging (~2:30)
The session was kind of hanging over me all day and it didn't disappoint. Although I was going a tad quicker than my 5k pace it felt heavy and slow from the start and was a real effort to keep the pace up. Partly it was challenging conditions though, very cold to be running hard reps off long recoveries.
Reps: 2:53, 57, 49, 50, 55, 53, 55, 52, 52, 50

Note: 2 secs slower cumulatively than when I ran this session in Abingdon build-up! Think the conditions were harder this time around though.
C • ap settings 4

Road running warm up/down 20:00 [1] 3.1 km (6:27 / km)
shoes: inov8 road-x 233

Monday Mar 18, 2013 #

7 PM

Road running 43:09 [1] 7.5 km (5:45 / km)
shoes: inov8 road-x 233

HFW proper slow via ladywell

Sunday Mar 17, 2013 #

Note

Up to 93 miles now for my 5 longest runs. This should go up to 96-98 after Cranleigh at the weekend assuming I top it up with a decent warm up & down. Then if I can manage another 20 miler with some mp thrown in on the weekend of 30/31 March I should just hit the 100 mile target. Cutting it a bit fine compared with abingdon when I think all my 5 longest were 20+, but on the other hand I've done more faster stuff this time.
10 AM

Road running long 2:51:24 [3] 35.5 km (4:50 / km)
shoes: Asics 2160 (ii)

Long slow run - decided to push my energy systems by running steadily on v little fuel (1 banana, 1 piece of toast, no gel although I had a couple with me just in case). A lot of my long runs have included faster stretches so this was a good change.
Found it hard to get going and then was totally depleted by the end. With hindsight although it was a good idea in principle I could have taken on a bit more breakfast/gel and still got the benefit.

Saturday Mar 16, 2013 #

9 AM

Road running 35:00 [2] 6.5 km (5:23 / km)
shoes: Asics Hyperspeed (i)

Easy/steady run including pacing Em around Dulwich parkrun in 24:34. Just outside the pb but it wasn't really the day for it, quite miserable and windy.

Friday Mar 15, 2013 #

Note
(rest day)

Conveniently two excuses for a rest day coincided. Tight & sore calves on the one hand, stinking hangover and 5 hours sleep on the other.

Thursday Mar 14, 2013 #

8 AM

Road running intervals 46:00 intensity: (30:00 @4) + (16:00 @5) 10.5 km (4:23 / km)
shoes: inov8 road-x 233

3x 2 miles off 3 mins
supposed to be tempo pace but with the first one being over crystal palace hill, the second one net uphill and the third having lots of pedestrians/crossings they really turned into kind of fartlek reps. Legs were full of lactic acid by the end and I found it tough going.
Not a quick pace at all but tough efforts on tired legs are good grist to the mill.

Road running 30:55 [2] 5.6 km (5:31 / km)
shoes: inov8 road-x 233

Wednesday Mar 13, 2013 #

8 PM

Road running 49:57 [2] 9.7 km (5:09 / km)
shoes: Asics Hyperspeed (i)

HFW

Tuesday Mar 12, 2013 #

8 PM

Off-road running 35:30 [1] 6.4 km (5:33 / km)
shoes: inov8 roclite 285

Nice gentle recovery run around BPP
Got really lucky timing with the rest day, how cold was it yesterday?

Sunday Mar 10, 2013 #

10 AM

Road running long 2:39:41 intensity: (9:46 @1) + (50:00 @2) + (1:00:00 @3) + (39:55 @4) 33.8 km (4:43 / km)
shoes: inov8 road-x 233

Big session
~45 mins easy BRC time trial loop @ 5:00/km
1 hr steady out & back on waterlink way @ 4:40-4:45/km
then 2x 3 miles Beckenham loop @ marathon pace off about 0.5 km
with another 10 mins or so easy to and from the start of the 3 mile loop

Hit all my target paces and covered over 20 miles so really pleased with how this went. Was mentally prepared for the 3 mile loops to be around 21 mins but I felt strong and did them in 20:02 and 19:53. Caps off a really good week.
C • Great session 2

Saturday Mar 9, 2013 #

2 PM

Cycling 1:13:30 [1] 20.7 km (16.9 kph)

Nice relaxed ride from Orpington with em. Took the train to Orpington & back meaning we skipped most of the dull and busy urban roads. Stopped in bopeep for a pie and a pint before rolling down the hill back to the station. Really nice change of scenery.

Friday Mar 8, 2013 #

1 PM

Road running 45:00 [2] 9.0 km (5:00 / km)
shoes: inov8 road-x 233

Jog along the Thames. So nice not to be cold, even getting soaked through didn't take the shine off.

Thursday Mar 7, 2013 #

7 AM

Road running 1:17:00 [2] 16.1 km (4:47 / km) +125m 4:36 / km
ahr:150 shoes: Asics Hyperspeed (i)

ITW
7 PM

Road running 1:16:55 intensity: (1:00:00 @2) + (16:55 @3) 16.1 km (4:47 / km) +125m 4:36 / km
shoes: Asics Hyperspeed (i)

HFW
This makes up for Sunday when I missed both the planned 20-21 miles and my backup long tempo run. Shifted the tempo to Monday and then decided to split the long run today. 20 miles in the dark finishing at 9:30-10pm just doesn't make sense, it would be so hard to recover from. So this was the next best thing.
Really enjoyed both runs - happy with the pace and finished each one strongly.
C • 5 sec negative split 3

Wednesday Mar 6, 2013 #

8 PM

Road running 29:50 [1] 5.6 km (5:20 / km)
shoes: Asics 2160 (ii)

Worked late so made this a much shorter recovery run than planned with a big day tomorrow...

Tuesday Mar 5, 2013 #

8 PM

S&C 15:00 [3]

Monday Mar 4, 2013 #

7 PM

Road running tempo 1:00:18 [4] 9.0 mi (6:42 / mi)
shoes: inov8 road-x 233

3x 3 mile Beckenham loop
Aiming for a slightly aggressive marathon pace. Lost focus a bit on the last loop - bit annoyed at myself for letting it slip. Good session overall though.
After a nice sunny day it was freezing cold out there tonight.
Laps 20:06, 19:56, 20:16.

Road running warm up/down 19:30 [1] 3.5 km (5:34 / km)
shoes: inov8 road-x 233

Note

Interestingly I did this exact same session on a weekday evening about 7-8 weeks out from Abingdon in... 1:00:42.
C • Good form 2

Sunday Mar 3, 2013 #

7 PM

Road running 33:50 [2] 7.0 km (4:50 / km)
shoes: inov8 road-x 233

Easy recovery run with some strides.
Made a complete mess of today by forgetting a lunch with friends. So my planned 21 miles got whittled down to this. Will try to juggle this week...

Saturday Mar 2, 2013 #

9 AM

Road running race 18:33 intensity: (10:00 @4) + (8:33 @5) 5.0 km (3:43 / km)
shoes: inov8 road-x 233

Dulwich
Getting quicker and this might be my 5k pb. Tried to go off at around 18 mins pace but couldn't hack it. Think I'll have a shot post marathon though.

Road running warm up/down 25:00 [1] 4.5 km (5:33 / km)
shoes: inov8 road-x 233

Friday Mar 1, 2013 #

7 AM

Road running 1:23:00 [2] 16.1 km (5:09 / km)
shoes: Asics 2160 (ii)

ITW

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