Training Log Archive: WhitesheepIn the 7 days ending Jan 17, 2010:
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Sunday Jan 17, 2010 #
11 AM
Cycling long (road) 3:31:56 76.0 km (21.5 kph) +1072m
Rode out to the North Downs: Warlingham, Woldingham, Godstone, Bletchingly, Reigate, then turned round and over Farthing Downs (best bit of the day) to Coulsdon then Whyteleafe and back to Warlingham and to home.
Some really tough climbs (at least I think they're tough - 10% gradient is q common on this route and I saw one road sign claim 17% - but maybe that's childsplay really) but they are mercifully short as the highest point is only around 240m. Anyway my plan to cruise round wasn't really an option and I put in a few real efforts.
http://connect.garmin.com/activity/22577626
Some really tough climbs (at least I think they're tough - 10% gradient is q common on this route and I saw one road sign claim 17% - but maybe that's childsplay really) but they are mercifully short as the highest point is only around 240m. Anyway my plan to cruise round wasn't really an option and I put in a few real efforts.
http://connect.garmin.com/activity/22577626
Saturday Jan 16, 2010 #
12 PM
Off-road running intervals 42:51 9.8 km (4:22 / km)
ahr:175 max:190 shoes: Asics Trabuco
Long pyramid reps in a drenched S Norwood. 0.9k, 2k, 2.7k, 2k, 0.9k.
Ran first 3 at a constant pace (though the 2.7k took me through thigh deep water so a bit slower). Then stepped it up and beat the first 2 times with the last 2 reps. Felt quick despite the really soggy conditions.
Times:
3:29
7:54
10:44
7:32
3:19
Ran first 3 at a constant pace (though the 2.7k took me through thigh deep water so a bit slower). Then stepped it up and beat the first 2 times with the last 2 reps. Felt quick despite the really soggy conditions.
Times:
3:29
7:54
10:44
7:32
3:19
Road running warm up/down 23:44 [2] 4.1 km (5:47 / km)
shoes: Asics Trabuco
Friday Jan 15, 2010 #
7 AM
Road running 36:20 [1] 5.5 km (6:36 / km)
ahr:132 shoes: Asics Trabuco
Easy recovery run trying hard to keep HR <140. Tired.
Thursday Jan 14, 2010 #
8 PM
Road running 1:18:40 15.8 km (4:59 / km)
shoes: Asics 2140 (ii)
HFW
Wednesday Jan 13, 2010 #
1 PM
X-training intervals (spinning) 50:00
Harder than intended as the first bike i got on was in dire need of some wd40!
S&C 25:00 [3]
Tuesday Jan 12, 2010 #
7 AM
Road running 1:13:44 15.8 km (4:40 / km)
shoes: Asics 2140 (ii)
ITW
Ran as an acceleration run now that the snow & ice has cleared closer to town. Felt good to run quickly after a few weeks of slow.
Had accidentally switched GPS off which is a shame - felt like I was moving fast towards the end but avg is slow, hopefully just due to crystal palace hill and ice early on.
Ran as an acceleration run now that the snow & ice has cleared closer to town. Felt good to run quickly after a few weeks of slow.
Had accidentally switched GPS off which is a shame - felt like I was moving fast towards the end but avg is slow, hopefully just due to crystal palace hill and ice early on.