Training Log Archive: WhitesheepIn the 31 days ending Dec 31, 2016:
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Saturday Dec 31, 2016 #
Running (buggy/bag) 1:15:00 [1] 11.5 km (6:31 / km)
shoes: inov8 race ultra 270
Friday Dec 30, 2016 #
Off-road running tempo 35:00 8.5 km (4:07 / km)
shoes: inov8 race ultra 270
Road running warm up/down 15:00 [1] 2.7 km (5:33 / km)
shoes: inov8 race ultra 270
Thursday Dec 29, 2016 #
Running (buggy/bag) 15:30 [1] 2.5 km (6:12 / km)
shoes: inov8 race ultra 270
Off-road running 52:00 [3] 10.8 km (4:49 / km)
shoes: inov8 race ultra 270
Wednesday Dec 28, 2016 #
Off-road running 56:00 [3] 11.5 km (4:52 / km)
ahr:154 shoes: inov8 race ultra 270
Monday Dec 26, 2016 #
Running (buggy/bag) 1:00:35 [2] 9.7 km (6:15 / km)
shoes: inov8 race ultra 270
Sunday Dec 25, 2016 #
Running (buggy/bag) tempo 25:59 [3] 5.0 km (5:12 / km)
shoes: inov8 race ultra 270
fun for all the family
Ran with lily for a buggy pb, first of many I hope
Running (buggy/bag) 20:00 [1] 3.0 km (6:40 / km)
shoes: inov8 race ultra 270
Saturday Dec 24, 2016 #
Running (buggy/bag) 59:30 [1] 9.3 km (6:24 / km)
shoes: inov8 race ultra 270
Friday Dec 23, 2016 #
Off-road running tempo 24:30 5.6 km (4:23 / km)
shoes: inov8 roclite 243 (ii)
Thursday Dec 22, 2016 #
Running (buggy/bag) long 1:40:45 16.4 km (6:09 / km)
shoes: adidas Supernova boost (i)
Went off road a bit as well, fun
Wednesday Dec 21, 2016 #
Running (buggy/bag) tempo 1:06:00 12.5 km (5:17 / km)
ahr:158 shoes: inov8 race ultra 290
Tuesday Dec 20, 2016 #
Running (buggy/bag) 1:18:20 [2] 13.1 km (5:59 / km)
ahr:145 shoes: adidas Supernova boost (i)
Sunday Dec 18, 2016 #
Running (buggy/bag) hills 1:23:00 11.0 km (7:33 / km)
shoes: adidas Supernova boost (i)
it is tricky to find the right combination of lighting, surface, camber, length and steepness. can't believe the transport planners of harpenden didn't give more thought to people wanting to do long hill reps with a baby in the dark :-)
still, batford is ok as is crabtree lane
Saturday Dec 17, 2016 #
Running (buggy/bag) 1:20:00 [2] 11.8 km (6:47 / km)
ahr:136 shoes: inov8 race ultra 270
Very good :-)
She was happy to watch the world go by for a bit then slept. I didn't want to go too fast just yet, but the pace was enough for good solid base miles.
S&C 20:00 [3]
Wednesday Dec 14, 2016 #
Road running intervals 27:30 7.0 km (3:56 / km)
ahr:178 shoes: adidas Supernova boost (i)
10/5/10 mins off about 75s jogging
Paces about 3:50s for the longer and 3:45s for the shorter reps
Road running warm up/down 16:15 [1] 2.7 km (6:01 / km)
shoes: adidas Supernova boost (i)
Monday Dec 12, 2016 #
S&C 20:00 [3]
Sunday Dec 11, 2016 #
Off-road running long 1:33:00 17.5 km (5:19 / km) +160m 5:05 / km
ahr:144 shoes: inov8 race ultra 290
Hopefully I can be a fixture on the 7am sunday runs as this gets the training out the way.
Saturday Dec 10, 2016 #
Off-road running intervals 32:40 6.8 km (4:48 / km)
max:185 shoes: inov8 race ultra 270
Tough in the dark and on a muddy path. Think 2:30 recoveries would be better and I probably overcooked the first couple of 400s trying to keep a good pace through the mud.
Road running warm up/down 12:30 [1] 1.9 km (6:35 / km)
shoes: inov8 race ultra 270
Thursday Dec 8, 2016 #
Off-road running 27:30 [2] 5.4 km (5:06 / km) +50m 4:52 / km
shoes: inov8 race ultra 290
Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: Asics 2000
Wednesday Dec 7, 2016 #
Road running 39:40 [2] 7.8 km (5:05 / km)
shoes: Asics 2000
legs felt shredded, must have been a good hills sesh last night
Tuesday Dec 6, 2016 #
Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: Asics 2000
Road running hills 30:00 4.5 km (6:40 / km) +150m 5:43 / km
shoes: adidas Supernova boost (i)
Worked v hard, each rep flat out with long recoveries
Road running warm up/down 35:00 [1] 6.5 km (5:23 / km)
shoes: adidas Supernova boost (i)
Monday Dec 5, 2016 #
Road running 42:40 [3] 9.0 km (4:44 / km)
ahr:151 shoes: adidas Supernova boost (i)
Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: adidas Supernova boost (i)
Saturday Dec 3, 2016 #
Orienteering race 48:05 [4] 6.5 km (7:24 / km) +70m 7:01 / km
ahr:172 shoes: inov8 roclite 243 (ii)
Oh dear. Started quite nicely with a good route to #2 and was going well by #5 even after getting a bit stuck on the way to #3. But after that I was very flaky and inconsistent, with struggles at 6, 7, 11, 12 and 18.
Have looked carefully at #6 which was my worst. I clearly got myself on line but then wandered off - not sure what I thought I was doing. Need to follow my compass and be much more precise going into the circle.
Road running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: inov8 roclite 243 (ii)
Friday Dec 2, 2016 #
S&C 15:00 [2]
Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: Asics 2000
Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: Asics 2000
Thursday Dec 1, 2016 #
Road running intervals 20:00 4.7 km (4:15 / km)
max:186 shoes: adidas Supernova boost (i)
Another cold but gorgeous day
Paces (grade adjusted) much more sensible today: 3:46, 39, 28, 25, 24.
Road running warm up/down 16:20 [1] 3.0 km (5:27 / km)
shoes: adidas Supernova boost (i)