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Training Log Archive: Whitesheep

In the 7 days ending Aug 19, 2012:

activity # timemileskm+mload
  Cycling1 1:21:00 20.51(15.2/h) 33.0(24.4/h)36.8
  Swimming2 1:12:00 1.43(50:23) 2.3(31:18)41.4
  Off-road running1 55:00 7.46(7:23) 12.0(4:35)30.3
  X-training2 55:00 2.92 4.726.3
  S&C1 25:0013.8
  Running drills1 20:0011.0
  Road running2 15:00 1.86(8:03) 3.0(5:00)3.0
  Total7 5:23:00 34.18 55.0162.4

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MoTuWeThFrSaSu

Sunday Aug 19, 2012 #

12 PM

Cycling hills 1:21:00 intensity: (10:00 @1) + (55:00 @2) + (16:00 @4) 33.0 km (24.4 kph)

Down to lido. Queued for 25 mins. Got to front. Lightning struck. Lido closed. Back home via 4 reps up crystal palace hill.
C • Lido 3

Saturday Aug 18, 2012 #

10 AM

Running drills 20:00 [3]

Road running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Asics 2160

Thursday Aug 16, 2012 #

12 PM

X-training (erg) 20:00 intensity: (15:00 @3) + (5:00 @4) 4.7 km (4:15 / km)

Incl. 5x30s @ 1:45 and 2:30 @ 1:55.

X-training (gym) 20:00 [3]

8 PM

Swimming 27:00 intensity: (20:00 @3) + (7:00 @4) 1.0 km (27:00 / km)

400 w/u, 400 tempo in about 8:30, 200 w/d.
Not sure tempo swimming is really for me yet. I was going slightly faster in fits and starts rather than consistently and significantly faster. The technique isn't there yet to support faster swimming.

Wednesday Aug 15, 2012 #

7 PM

X-training (gym) 15:00 [1]

S&C 25:00 [3]

Road running 5:00 [1] 1.0 km (5:00 / km)
shoes: Asics 2160 (ii)

Tuesday Aug 14, 2012 #

7 PM

Off-road running 55:00 [3] 12.0 km (4:35 / km)
shoes: Asics 2160 (ii)

Monday Aug 13, 2012 #

7 PM

Swimming 45:00 [3] 1.3 km (34:37 / km)

200m w/u, 200m kick drills with fins, 400m steady, 2x100m quick off 20s, 3x head to head short sprints, 150m w/d.
Felt reasonably good and won my sprints.

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