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Training Log Archive: Whitesheep

In the 7 days ending Nov 18, 2012:

activity # timemileskm+mload
  Off-road running2 1:31:00 10.56(8:37) 17.0(5:21)30.7
  Swimming3 52:30 1.12(46:56) 1.8(29:10)27.4
  Cycling2 51:00 13.79(16.2/h) 22.2(26.1/h)21.9
  Road running1 45:30 6.21(7:19) 10.0(4:33) 5026.6
  X-training1 5:001.0
  Total6 4:05:00 31.69 51.0 50107.6

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MoTuWeThFrSaSu

Sunday Nov 18, 2012 #

4 PM

Off-road running 56:00 [1] 9.5 km (5:54 / km)
shoes: inov8 roclite 285

Slow pace jog around BPP, feeling the hectic week, heavy friday night and 10 hour saturday flight.

Thursday Nov 15, 2012 #

6 PM

Road running tempo 45:30 intensity: (15:00 @2) + (15:00 @3) + (15:30 @4) 10.0 km (4:33 / km) +50m 4:26 / km
shoes: Asics Hyperspeed (i)

Treadmill run, at least being indoors made the temperature cool.
Put the speed up every 1km by 0.5km/h.

Wednesday Nov 14, 2012 #

7 AM

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

5 PM

Cycling 21:00 [2] 8.7 km (24.9 kph)

static bike in the gym

Swimming 10:00 [2] 0.3 km (33:20 / km)

nice splash around after a hot day visiting a dam site (hopefully).

Tuesday Nov 13, 2012 #

7 AM

Off-road running 35:00 intensity: (15:00 @2) + (10:00 @3) + (10:00 @4) 7.5 km (4:40 / km)
shoes: Asics Hyperspeed (i)

Fartlek/progression run around lusaka. Stuck fairly close to the hotel and did a few butterfly loops. Most of the pavements are like really nice forest trails, and the traffic is not even that bad, so quite a nice place to run.

X-training warm up/down (gym) 5:00 [1]

Monday Nov 12, 2012 #

6 PM

Cycling 30:00 intensity: (20:00 @2) + (10:00 @3) 13.5 km (27.0 kph)

static in the hotel gym

Swimming 22:30 [3] 0.75 km (30:00 / km)

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