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Training Log Archive: Whitesheep

In the 7 days ending May 20, 2012:

activity	#	time	miles		km		+m	load
Cycling	4	3:20:30	44.43	(13.3/h)	71.5	(21.4/h)		84.4
Off-road running	3	1:40:00	12.74	(7:51)	20.5	(4:53)		47.8
Road running	2	1:10:00	8.66	(8:05)	13.93	(5:01)		34.8
Orienteering	1	40:30	6.21	(6:31)	10.0	(4:03)		36.5
Swimming	1	25:00	0.5	(50:18)	0.8	(31:15)		13.8
Total	9	7:16:00	72.53	(6:01)	116.73	(3:44)		217.2

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Sunday May 20, 2012 #

11 AM

Off-road running 1:05:00 [3] 14.0 km (4:39 / km)
shoes: Asics 2160 (ii)

Steady run - cruised up the hill to St Margaret's at the Cliffe then steep up & down then a tough slog into the wind on the cliff tops. Great change of scenery.

Saturday May 19, 2012 #

10 AM

Road running 10:00 [1] 1.75 km (5:43 / km)
shoes: Asics 2160 (ii)

6 PM

Off-road running 25:00 [2] 5.0 km (5:00 / km)
shoes: Asics 2160 (ii)

nice jog with Em along the sea front and back round Walmer Castle.

Friday May 18, 2012 #

7 PM

Road running intervals 26:00 [5] 6.0 km (4:20 / km)
shoes: Asics 2160

HFW
6-5-4-3-2-1 reps up & down crystal palace hill. Really pushed it.

Road running warm up/down 34:00 [1] 6.18 km (5:30 / km)
shoes: Asics 2160

Thursday May 17, 2012 #

8 AM

Cycling 47:00 [3] 17.5 km (22.3 kph)

ITW

7 PM

Cycling 47:30 [3] 17.5 km (22.1 kph)

HFW

Tuesday May 15, 2012 #

7 PM

Orienteering tempo 40:30 * 10.0 km (4:03 / km)
shoes: Asics 2160 (ii)

Bushy Park trail challenge
I would love to say this was a 'tempo' pace run with room to go quicker but that wouldn't really be true, I was trying pretty hard. But I finished strongly and took a couple of places so that's good.

Off-road running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Asics 2160 (ii)

Monday May 14, 2012 #

8 AM

Cycling 50:00 [1] 17.5 km (21.0 kph)

ITW

6 PM

Cycling 56:00 [2] 19.0 km (20.4 kph)

HFW
via Crystal Palace

Swimming 25:00 [3] 0.8 km (31:15 / km)

A full session of crawl :-)
Technique was pretty ragged though, probably due to tiredness, I kept breathing water.

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