Training Log Archive: WhitesheepIn the 7 days ending Jun 12, 2013:
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Wednesday Jun 12, 2013 #
Road running 49:40 9.7 km (5:07 / km) +100m 4:52 / km
ahr:150 shoes: inov8 road-x 233 (ii)
and a cheeky BPP loop
Tuesday Jun 11, 2013 #
Road running 22:00 [1] 4.3 km (5:07 / km) +45m 4:52 / km
shoes: inov8 road-x 233 (ii)
Orienteering race 23:14 5.2 km (4:28 / km)
ahr:178 max:187 shoes: inov8 road-x 233
This is an area I really like and as in '09 the courses were fun and caught me out a couple of times.
It mainly went wrong for me at #13 where I overshot the sharp turn towards the control and did a lap of the lake instead. Also really should have worked out where I was going for #10 on the way to #8. Tried to run hard from then on but not sure that really got me anywhere.
Road running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: inov8 road-x 233
Monday Jun 10, 2013 #
Running drills 24:00 [3]
shoes: inov8 road-x 233 (ii)
Road running warm up/down 15:00 [1] 2.2 km (6:49 / km)
shoes: inov8 road-x 233 (ii)
S&C 15:00 [3]
Saturday Jun 8, 2013 #
Off-road running 1:03:00 [2] 13.1 km (4:49 / km)
shoes: inov8 road-x 233 (ii)
Friday Jun 7, 2013 #
Off-road running intervals 23:00 [5] 5.2 km (4:25 / km)
ahr:185 shoes: inov8 road-x 233
Proper hard work and was on the pace from the first rep (which was slightly further due to underestimating my loop and leaving a 100m path run to finish rather than grass).
So 850m for that one then about 820m for the rest.
Road running warm up/down 20:30 [1] 3.4 km (6:02 / km)
shoes: inov8 road-x 233
Thursday Jun 6, 2013 #
Note
"You probably won’t be surprised to hear that the foundations of endurance are laid on long rides"
uh-oh...