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Training Log Archive: Whitesheep

In the 7 days ending Jun 19, 2011:

activity # timemileskm+mload
  Off-road running3 3:44:30 25.39(8:51) 40.86(5:30) 30082.8
  Road running3 3:33:30 27.65(7:43) 44.5(4:48)86.0
  X-training1 40:0010.0
  Orienteering1 26:17 3.57(7:21) 5.75(4:34)14.5
  Total7 8:24:17 56.61 91.11 300193.2

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MoTuWeThFrSaSu

Saturday Jun 18, 2011 #

4 PM

Off-road running long 3:00:00 [2] 32.43 km (5:33 / km) +300m 5:18 / km
shoes: Salomon XA

Out along the Green Chain walk to Chislehurst and around some of the woods. Horribly hungover and tired so this didn't feel good at any point.

Friday Jun 17, 2011 #

12 PM

X-training (gym) 40:00 intensity: (30:00 @1) + (10:00 @2)

Thursday Jun 16, 2011 #

7 PM

Road running tempo 1:55:00 intensity: (1:14:36 @2) + (20:19 @3) + (20:05 @4) 25.5 km (4:31 / km)
shoes: Asics 2150 (ii)

Extended HFW
Steady pace for just over 1 hour then 2x 3 miles at marathon pace with 5 mins jog in between. 20:19 and 20:05 for the efforts.
Lucky to beat the mother of all storm clouds that was stalking me home by about 5 mins.

Wednesday Jun 15, 2011 #

7 PM

Road running 46:00 [2] 9.5 km (4:51 / km)
shoes: Asics 2150

HFW

Tuesday Jun 14, 2011 #

7 AM

Off-road running 29:30 intensity: (20:00 @1) + (9:30 @2) 5.7 km (5:11 / km)
shoes: Asics 2150

Easy run around S Norwood, started off v slow again and built up to a more normal pace. Legs quite stiff still and I wish I'd had a cold bath on sunday.
C • Cold bath 1
7 PM

Orienteering 26:17 [3] ** 5.75 km (4:34 / km)
shoes: Salomon XA

Wormwood Scrubs park race
Couple of wobbles, poor exit from #7 and went nearly all the way over the rough on the way to #12 because I missed the path. Pleased to feel reasonably strong despite being tired. Sure I could have found an extra second somewhere...

Off-road running warm up/down 15:00 [1] 2.73 km (5:30 / km)
shoes: Salomon XA

Monday Jun 13, 2011 #

7 PM

Road running 52:30 [1] 9.5 km (5:32 / km)
shoes: Asics 2150 (ii)

HFW
Didn't worry about the pace at all, just easy recovery miles.

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