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Training Log Archive: Whitesheep

In the 31 days ending Jan 31, 2015:

activity # timemileskm+mload
  Cycling5 6:10:17 90.91(14.7/h) 146.3(23.7/h) 780183.3
  Off-road running5 4:35:27 30.7(8:58) 49.4(5:35) 120123.3
  S&C12 4:05:00121.3
  Road running6 3:11:18 24.98(7:40) 40.2(4:46) 50106.6
  Cycling (turbo)5 2:00:00 9.32 15.048.3
  X-training4 1:45:0026.0
  Running (buggy/bag)6 1:30:00 9.6(9:22) 15.45(5:50)18.0
  Swimming4 1:10:00 1.86(37:33) 3.0(23:20)28.0
  Total32 24:27:02 167.37 269.35 950654.7

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Saturday Jan 31, 2015 #

10 AM

Cycling 1:02:00 [2] 21.5 km (20.8 kph)

Nickey line through the mud and snow

Friday Jan 30, 2015 #

9 PM

S&C 20:00 [2]

core

Thursday Jan 29, 2015 #

12 PM

S&C 20:00 [2]

core
7 PM

Road running tempo 19:28 [4] 5.0 km (3:54 / km) +50m 3:42 / km
shoes: inov8 f-lite 195

First time at the harpenden arrows handicap. A bit over my 19:15 guess but pleased enough with the time. It felt really good to run hard again.

Road running 30:00 [1] 5.0 km (6:00 / km)
shoes: inov8 f-lite 195

bits and pieces to the club and to the pub after

Wednesday Jan 28, 2015 #

8 PM

S&C 30:00 [3]

weights

Tuesday Jan 27, 2015 #

8 AM

Running (buggy/bag) 15:00 [1] 1.6 mi (9:22 / mi)
shoes: inov8 road-x 233 (iv)

7 PM

Road running 48:00 [3] 9.5 km (5:03 / km)
shoes: inov8 road-x 233 (iv)

Club run with the harpenden arrows. Nice bunch.

Running (buggy/bag) 15:00 [1] 1.6 mi (9:22 / mi)

Sunday Jan 25, 2015 #

1 PM

Cycling 1:15:00 [3] 31.0 km (24.8 kph) +180m

Kimpton butterfly loop on the pompino. Just one hill I couldn't get up, would like to have another go once I get spds.
3 PM

Off-road running 39:00 [1] 5.5 km (7:05 / km)
shoes: inov8 roclite 243

Exploring the fields round Batford with em. Not the best route due to a few rights of way not taking a v direct route.
5 PM

S&C 15:00 [3]

Friday Jan 23, 2015 #

8 AM

S&C 15:00 [2]

5 PM

Swimming 15:00 [1] 0.6 km (25:00 / km)

Cycling (turbo) 25:00 [1]

Road running 15:00 [2] 3.2 km (4:41 / km)
shoes: inov8 road-x 233 (iv)

Wednesday Jan 21, 2015 #

6 PM

Road running intervals 36:00 intensity: (16:00 @2) + (20:00 @5) 8.0 km (4:30 / km)
shoes: inov8 road-x 233 (iv)

Started off as 4x 5 mins, but struggled a bit to hold the pace so switched to a 5-5-4-3-2-1.
Tried to push on on the shorter reps, but mainly was hovering just below 3:50/km.

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

Tuesday Jan 20, 2015 #

8 AM

Swimming 20:00 [2] 0.9 km (22:13 / km)

S&C 20:00 [3]

5 PM

X-training 25:00 [2]

Cycling (turbo) 20:00 intensity: (12:00 @2) + (8:00 @5)

S&C 15:00 [2]

Monday Jan 19, 2015 #

6 PM

Swimming 15:00 [2] 0.6 km (25:00 / km)

Cycling (turbo) 20:00 [1]

X-training 15:00 [1]

Sunday Jan 18, 2015 #

9 AM

Off-road running long 1:25:00 [3] 17.0 km (5:00 / km)
shoes: inov8 road-x 233 (iv)

Steady run around karura forest in Nairobi. It's a brilliant place - a big fenced off area with loads of marked and unmarked trails. I think you could easily do 25-30km without retracing steps, and with the birds, bucks and monkeys it feels more remote than it is.
Quite pleased with the pace given the terrain, heat and altitude (Nairobi is about 5500 ft).

Saturday Jan 17, 2015 #

S&C 20:00 [2]

5 PM

X-training 55:00 [1]

Cycling (turbo) 25:00 [2]

S&C 15:00 [3]

Friday Jan 16, 2015 #

6 PM

Swimming 20:00 [3] 0.9 km (22:13 / km)

Cycling (turbo) 30:00 [3] 15.0 km (30.0 kph)

Road running 10:30 [4] 2.5 km (4:12 / km)
shoes: inov8 road-x 233 (iv)

burning off a frustrating day. it worked.

Thursday Jan 15, 2015 #

8 PM

Road running 32:20 [3] 7.0 km (4:37 / km)
shoes: inov8 road-x 233 (iv)

treadmill.
a pain of a day meant no time until straight after tea. didn't feel the best.

Tuesday Jan 13, 2015 #

7 AM

S&C 30:00 [3]

Monday Jan 12, 2015 #

8 AM

Running (buggy/bag) 15:00 [1] 1.6 mi (9:22 / mi)
shoes: Asics 2000

7 PM

Running (buggy/bag) 15:00 [1] 1.6 mi (9:22 / mi)
shoes: Asics 2000

S&C 15:00 [3]

Sunday Jan 11, 2015 #

10 AM

Cycling 2:04:30 [3] 50.8 km (24.5 kph) +420m

Redbourn-gaddesden-hudnall-studham-whipsnade-markyate
Nice route with a bit more climbing and plenty more to explore in the area. Starting to feel a bit more like myself exercising.

Saturday Jan 10, 2015 #

12 PM

Off-road running 1:23:27 intensity: (33:42 @1) + (49:45 @2) 13.8 km (6:03 / km)
shoes: inov8 roclite 243

Wheathampstead and gustard wood

Thursday Jan 8, 2015 #

8 PM

S&C 30:00 [3]

Wednesday Jan 7, 2015 #

8 AM

Running (buggy/bag) 15:00 [1] 1.6 mi (9:22 / mi)
shoes: inov8 road-x 233 (iii)

easy jogging between stations. can't be bothered to time this each time so will just call it a flat 15 minutes. the plan is to do this a lot - say 3-4x a week for ~15-20k of easy base running - and add on a bit when I get home in the evening.
6 PM

Running (buggy/bag) 15:00 [1] 1.6 mi (9:22 / mi)
shoes: inov8 road-x 233 (iii)

Off-road running intervals 19:00 [4] 4.0 km (4:45 / km)

2x 1,500m out and back along the towpath. Muddy conditions.
Times: 5:35, 44

Tuesday Jan 6, 2015 #

Note

cycled to and from the station today. it saves a few minutes and on the fixed wheel is a bit more strenuous than walking, but not worth calling it training.

Sunday Jan 4, 2015 #

10 AM

Cycling 1:13:47 [2] 31.0 km (25.2 kph) +180m

butterfly loop: harpenden-kimpton-codicote-wheathampstead-kimpton-peters green-harpenden.
lovely ride although i never warmed up and came in a bit early. could make this my go-to ride as it is easy, quiet traffic and nice scenery, but for the time being there is more to explore.

Friday Jan 2, 2015 #

8 AM

Off-road running 49:00 [3] 9.1 km (5:23 / km) +120m 5:03 / km
shoes: inov8 roclite 243

out to wheathampstead and then back over through cromwell piggeries, on rough country paths all the way

Thursday Jan 1, 2015 #

11 AM

Cycling 35:00 [3] 12.0 km (20.6 kph)

steady but v muddy ride out along the nickey line

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