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Training Log Archive: Whitesheep

In the 7 days ending Mar 31, 2013:

activity # timemileskm+mload
  Road running7 6:56:59 51.33(8:07) 82.6(5:03) 260177.4
  Orienteering1 17:15 2.24(7:43) 3.6(4:48)13.8
  Total7 7:14:14 53.56(8:06) 86.2(5:02) 260191.2

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Sunday Mar 31, 2013 #

12 PM

Road running 24:45 [1] 4.1 km (6:02 / km)
shoes: Asics 2160 (ii)

Nice easy recovery run with e

Saturday Mar 30, 2013 #

8 AM

Road running long 2:12:00 intensity: (1:35:00 @2) + (37:00 @3) 26.0 km (5:05 / km) +160m 4:56 / km
shoes: inov8 road-x 233

Last long run before the taper
Needed some help with motivation so ran over to crystal palace for the parkrun to kick things off. Then over to dulwich park where I ran the parkrun course, finally back over to the waterlink way for another 5k out & back.
Ran the 5ks in about 22:30 each which felt fairly hard work, and kept an easy pace for the rest. This one was more about running on tired legs than about pushing marathon pace or quicker.

Road running 22:47 [3] 5.0 km (4:33 / km) +100m 4:09 / km
shoes: inov8 road-x 233

Crystal Palace

Friday Mar 29, 2013 #

2 PM

Orienteering race 17:15 [4] 3.6 km (4:48 / km)
shoes: inov8 road-x 233

JK sprint
Way late for my start after traffic problems but the officials were very good, let me start at a half minute interval and will I think give me my actual time eventually.
Funny kind of run, wasn't really geared up for it and round about #15 or 16 suddenly realised it was all but over! Got very scrappy about halfway through but that's not very surprising.

Road running tempo 19:40 [3] 4.5 km (4:22 / km)
shoes: inov8 road-x 233

Found a loop just outside the campus and did another few marathon pace miles.

Road running warm up/down 21:00 [1] 3.5 km (6:00 / km)
shoes: inov8 road-x 233

Various bits and pieces

Thursday Mar 28, 2013 #

6 PM

Road running 53:17 [2] 10.2 km (5:13 / km)
ahr:139 shoes: Asics 2160 (ii)

steady run up and round crystal palace hill.

Wednesday Mar 27, 2013 #

8 AM

Road running intervals 1:18:00 intensity: (38:00 @1) + (35:00 @4) + (5:00 @5) 16.1 km (4:51 / km)
shoes: inov8 road-x 233

ITW foxdal reps - 20x 90/30
Just the right kind of session, 40 mins of hard work but with such short reps I could keep the pace high. Good to feel a bit sharper.

Tuesday Mar 26, 2013 #

7 AM

Road running 23:00 [1] 4.2 km (5:29 / km)
shoes: Asics 2160 (ii)

1 PM

Road running 42:30 intensity: (22:00 @2) + (20:30 @3) 9.0 km (4:43 / km)
shoes: Asics Hyperspeed (i)

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