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Training Log Archive: Whitesheep

In the 7 days ending Apr 1, 2012:

activity	#	time	miles		km		+m	load
Road running	3	2:04:19	16.4	(7:35)	26.4	(4:43)		74.7
Off-road running	2	1:12:30	8.59	(8:27)	13.82	(5:15)		27.0
Orienteering	1	57:30	5.72	(10:04)	9.2	(6:15)	140	39.1
Swimming	2	50:00	1.09	(45:59)	1.75	(28:34)		27.5
S&C	1	40:00						22.0
X-training	1	40:00						22.0
Total	7	6:24:19	31.79		51.17		140	212.3

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Sunday Apr 1, 2012 #

Note

London-Brighton bike ride
Anyone else up for this overnighter?
http://www.bhf.org.uk/get-involved/events/bike-rid...

C • Or... 4

11 AM

Orienteering race 57:30 *** 9.2 km (6:15 / km) +140m 5:48 / km
shoes: Jalas Jukkola

Butter Wood
Nice straightforward area, clean running mostly and a cool sunny day. Spot on.
Planned to cruise round but found myself in a train and didn't want to let them go, so pushed on a bit. Clean apart from a couple of hesitations and a slightly dodgy route, but not the most challenging place.

Off-road running warm up/down 10:00 [1] 1.82 km (5:30 / km)
shoes: Jalas Jukkola

Saturday Mar 31, 2012 #

8 AM

Road running 19:59 [5] 5.0 km (4:00 / km)
shoes: Asics Hyperspeed (i)

Crystal palace
Horribly drunk/hungover!

Road running warm up/down 20:00 [1] 3.64 km (5:30 / km)
shoes: Asics Hyperspeed (i)

Swimming 20:00 [3] 0.75 km (26:40 / km)

X-training (squash) 40:00 [3]

Friday Mar 30, 2012 #

8 AM

S&C 40:00 [3]

Good intense weights sesh before work.
I like this circuits-type routine so for reference it is:
3 sets of: bench press, arm lifts, rows, fly, triceps, shrugs, biceps, 45-degree bench press. Sit-ups and 1-2 mins rest between sets. Then 10 mins of plank/ab cradle/shoulder bridge/etc. 40-45 mins all in so very efficient.

Thursday Mar 29, 2012 #

12 PM

Road running tempo 17:20 [4] 4.26 km (4:04 / km)
shoes: Asics Hyperspeed (i)

Tried to keep avg pace <4m/km on an out and back run along the Thames. Easier said than done with all the people about enjoying the sunshine! Quite fartlek-y.

Road running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Asics Hyperspeed (i)

Wednesday Mar 28, 2012 #

7 PM

Off-road running 1:02:30 [2] 12.0 km (5:13 / km)
shoes: Asics 2160 (ii)

Easy trot round BPP with the club. First time with the social group; it was sociable.

Tuesday Mar 27, 2012 #

7 AM

Swimming 30:00 [3] 1.0 km (30:00 / km)

Right, here goes. Another attempt at learning how to swim proper.
Conclusion so far: I'm still about as fluid through the water as a sack of potatoes.

Monday Mar 26, 2012 #

7 PM

Road running 47:00 [3] 9.5 km (4:57 / km)
shoes: Asics 2160 (ii)

HFW

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