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Training Log Archive: Whitesheep

In the 7 days ending Jan 13, 2013:

activity	#	time	miles		km		+m	load
Off-road running	2	2:50:23	20.13	(8:28)	32.4	(5:16)	250	94.5
Road running	4	2:48:37	20.75	(8:08)	33.39	(5:03)		84.6
Cycling	2	1:40:30	21.13	(12.6/h)	34.0	(20.3/h)		30.1
S&C	1	10:00						5.5
Total	9	7:29:30	62.0		99.79		250	214.7

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Sunday Jan 13, 2013 #

11 AM

Off-road running 2:02:00 24.2 km (5:02 / km) +150m 4:53 / km
ahr:154 max:176 shoes: Asics 2160 (ii)

Long run around Richmond and Wimbledon with Ben, Evan and Dan.
Very much got dragged round by the others, significantly faster than I would have managed on my own. Very hard going underfoot at times and I struggled on a couple of climbs. So although the overall pace wasn't fast, a lot of this was at marathon or tempo effort. Although looking at the HR it wasn't super high so partly a bit fatigued from yesterday.

Excellent training though, and excellent company too.

C • Good! 10

Saturday Jan 12, 2013 #

9 AM

Road running 21:07 [3] 5.0 km (4:13 / km)

Dulwich
nice cruisey sort of pace

Road running warm up/down 5:00 [1] 0.83 km (6:00 / km)

5 PM

Road running tempo 20:30 [4] 3.0 mi (6:50 / mi)
shoes: Asics Hyperspeed (i)

A tempo lap of the 3 mile beckenham loop. Bit disappointed with the time, hoping to go just under 20 mins at this kind of effort.

Annoyingly missed out on the mob match cross country this afternoon as the train was cancelled.

Road running warm up/down 19:30 [1] 3.2 km (6:06 / km)
shoes: Asics Hyperspeed (i)

Friday Jan 11, 2013 #

7 PM

Road running 48:00 [2] 9.14 km (5:15 / km)
shoes: Asics 2160

Wednesday Jan 9, 2013 #

2 PM

S&C 10:00 [3]

7 PM

Road running intervals 27:00 [5] 5.8 km (4:39 / km)
ahr:175 max:190 shoes: Asics Hyperspeed (i)

6x 800m off about 2 mins at crystal palace track.
Aiming to go flat out. Times 2:55, 47, 45, 47, 46, 46. First one seems a little long but it was bloody cold so not surprised I took a little while to get going. But the rest are probably a bit quicker than I expected - did a Yasso 800s session (10 reps but longer recoveries) towards the end of Abingdon training in around 2:52s. So that's good.

Tried the same tactic as for my 600s the other week of pushing the first 200m of each rep extra hard to get the heart rate up.

Road running warm up/down 27:30 [1] 4.58 km (6:00 / km)
shoes: Asics Hyperspeed (i)

Tuesday Jan 8, 2013 #

7 PM

Off-road running 48:23 [2] 8.2 km (5:54 / km) +100m 5:34 / km
ahr:145 shoes: inov8 roclite 285

Easy run around BPP

Monday Jan 7, 2013 #

8 AM

Cycling 50:30 [1] 17.0 km (20.2 kph)

ITW

7 PM

Cycling 50:00 [2] 17.0 km (20.4 kph)

HFW

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