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Training Log Archive: Whitesheep

In the 7 days ending Apr 1, 2012:

activity # timemileskm+m
  Road running3 2:04:19 16.4(7:35) 26.4(4:43)
  Off-road running2 1:12:30 8.59(8:27) 13.82(5:15)
  Orienteering1 57:30 5.72(10:04) 9.2(6:15) 140
  Swimming2 50:00 1.09(45:59) 1.75(28:34)
  X-training1 40:00
  Core strength1 40:00
  Total7 6:24:19 31.79 51.17 140

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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

Crystal palace park run
Horribly drunk/hungover!

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

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

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

Friday Mar 30, 2012 #

8 AM

Core strength 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

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

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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