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Training Log Archive: Whitesheep

In the 7 days ending Feb 9, 2014:

activity # timemileskm+mload
  Road running4 2:00:13 14.48(8:18) 23.3(5:10)24.0
  Cycling2 1:47:00 22.99(12.9/h) 37.0(20.7/h)39.2
  Orienteering (night)1 56:17 5.28(10:39) 8.5(6:37)37.5
  S&C2 30:0014.3
  Running drills1 12:006.6
  Off-road running1 5:00 0.5(10:04) 0.8(6:15)1.0
  Total9 5:30:30 43.25 69.6122.6

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MoTuWeThFrSaSu

Saturday Feb 8, 2014 #

Note

sssstttttttaaaaaaaaaagggggggggggggg
C • Run 2

Friday Feb 7, 2014 #

12 PM

Road running 25:25 [1] 5.0 km (5:05 / km)
shoes: inov8 road-x 233 (ii)

v easy lunchtime run along the Thames path.
9 PM

Road running 30:28 [1] 6.1 km (5:00 / km)
shoes: inov8 road-x 233 (ii)

and again

Thursday Feb 6, 2014 #

8 AM

Running drills 12:00 [3]
shoes: inov8 road-x 233 (iii)

Bum kicks, fast feet, side stepping, bounds and high knees. Inexplicably forgot my sixth drill so this was slightly short!
Edit: aha, high knees splits into slow and fast.

Road running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: inov8 road-x 233 (iii)

7 PM

Orienteering (night) 56:17 intensity: (35:00 @3) + (15:00 @4) + (6:17 @5) 8.5 km (6:37 / km)
shoes: inov8 roclite 285

Kent night cup, Bewl Water
60 min score - got them all I think but confused now as I seem to have ended up with an extra punch and the codes don't quite make sense to me!
Great event, enjoyed it a lot. The conditions were intense, really saturated ground and very windy. It was tough to concentrate and I'm not sure I picked the best route on the first loop, but did ok I think on the second.
Ran it as a kind of O interval session, pushing hard when I got the chance.

Off-road running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: inov8 roclite 285

Wednesday Feb 5, 2014 #

Note

V excited to have got into the ride london 100 again.
C • Nice one. 3
7 AM

S&C 15:00 [3]

Fast day 7s
8 PM

S&C 15:00 [2]

Yoga

Tuesday Feb 4, 2014 #

8 AM

Cycling 48:00 [1] 17.0 km (21.3 kph)

ITW
got some new gatorskins - fingers crossed...
7 PM

Cycling tempo 59:00 intensity: (44:00 @2) + (15:00 @4) 20.0 km (20.3 kph)

HFW
2x crystal palace hill at tempo effort. Not tempo pace though as I was cycling into a gale. Freezing by the end.

Monday Feb 3, 2014 #

8 AM

Road running 54:20 [1] 10.2 km (5:20 / km)
shoes: inov8 road-x 233 (ii)

ITW (via Herne hill on train)

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