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Training Log Archive: Whitesheep

In the 7 days ending Nov 29, 2009:

activity	#	time	miles		km		+m				load
Cycling	3	2:58:42	39.58	(13.3/h)	63.7	(21.4/h)					77.9
Road running	4	2:56:27	21.25	(8:18)	34.2	(5:10)					62.5
Orienteering	1	1:18:59	7.39	(10:41)	11.9	(6:38)	170	16 /	30c	53%	63.2
S&C	1	30:00									16.5
Off-road running	1	28:56	4.6	(6:18)	7.4	(3:55)					23.1
Terrain running	1	15:00	1.55	(9:39)	2.5	(6:00)					3.0
Total	7	8:28:04	74.38		119.7		170	16 /	30c	53%	246.2

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Sunday Nov 29, 2009 #

Orienteering race 1:18:59 [4] **** 11.9 km (6:38 / km) +170m 6:12 / km
ahr:172 spiked:16/30c shoes: Jalas Jukkola

OK Nuts trophy.
Dreadful run. Threw away time in 1-3 minute chunks, frequently, and didn't always feel like I was moving quickly in between times. Got into that sloppy mindset where I expected controls to leap out at me - whether I was anywhere near them or not - and underestimated how tricky the veg changes would be.

9th place, won by Ed C in 66 mins.

Terrain running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: Jalas Jukkola

Kind of a token effort as the weather was horrendous.

Note

Looking at splits I had around 12 mins of mistakes, of which 8 mins were due to lazy/sloppy nav and (I would like to think) shouldn't have happened. Just wasn't at the races today.

Saturday Nov 28, 2009 #

Road running 25:00 4.0 km (6:15 / km)
shoes: Asics 2140

Easy drills and strides in the park.

Friday Nov 27, 2009 #

Road running 1:16:00 [2] 16.2 km (4:41 / km)
shoes: Asics 2140

ITW
Time a guess as watch ran out after an hour.

Cycling 44:00 [2] 15.8 km (21.5 kph)

HFW

Thursday Nov 26, 2009 #

Cycling (road) 46:28 [2] 16.1 km (20.8 kph)

ITW
Terrible traffic, mainly because they seem to be digging up every other junction on my route.

Wednesday Nov 25, 2009 #

Off-road running intervals 28:56 [4] 7.4 km (3:55 / km)
ahr:175 max:185 shoes: Asics Trabuco

Long reps in S Norwood.
2x2.7k then 1x2k off 2-3 mins. Windy again and difficult to judge pace- was easily 10-20s per k quicker on the last stretches with the wind.

splits
10:47 (4:00)
10:31 (3:54)
7:38 (3:49)

Road running warm up/down 28:07 [1] 4.5 km (6:15 / km)
shoes: Asics Trabuco

Including recoveries.

Tuesday Nov 24, 2009 #

Road running 47:20 [2] 9.5 km (4:59 / km)
ahr:153 shoes: Asics Trabuco

Monday Nov 23, 2009 #

Cycling (road) 45:23 [2] 15.9 km (21.0 kph)
ahr:135

ITW

Cycling (road) 42:51 [3] 15.9 km (22.3 kph)
ahr:137

HFW

S&C 30:00 [3]

2x the usual.

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