Training Log Archive: WhitesheepIn the 7 days ending Mar 16, 2014:
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Sunday Mar 16, 2014 #
9 AM
Orienteering 1:05:39 [3] 8.9 km (7:23 / km) +185m 6:41 / km
shoes: Icebug
DFOK race, Limpsfield Chart
Slightly scrappy, although it was hard not to be in places as the map was greenish. Could have made better use of paths and read more of the detail at times. Enjoyed the run out in the sun though!
Bit silly to have lost a place faffing with my description holder at #19. It got knocked off after I attached it on the outside of my arm rather than the underside. Silly.
Slightly scrappy, although it was hard not to be in places as the map was greenish. Could have made better use of paths and read more of the detail at times. Enjoyed the run out in the sun though!
Bit silly to have lost a place faffing with my description holder at #19. It got knocked off after I attached it on the outside of my arm rather than the underside. Silly.
Cycling 54:00 [2] 22.5 km (25.0 kph) +260m
Ride to the race. The A233 is not actually that great, busier and a worse surface than nearby roads...
Cycling 58:00 [2] 25.0 km (25.9 kph) +215m
...so came back a different way. Glorious ride in the sun. OK for energy except when I got caught out by an unexpected sharp hill after I'd spent a few minutes going a bit too hard down a nice gentle hill.
Off-road running warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: Icebug
Saturday Mar 15, 2014 #
4 PM
Road running 25:00 [1] 4.5 km (5:33 / km)
shoes: inov8 road-x 233 (ii)
Just a little jog to the bike shop. Tried to take my chain off to give it a clean but had problems and decided to get advice. The advice was to get a new chain and a kmc link. Sounds like a good idea - but bloody hell did the kmc link give me grief! Spent an hour trying to fit it with no luck. Eventually got it to click by standing on the pedals with the brakes on, which is not really the point of a "magic" link but at least it is done.
Thursday Mar 13, 2014 #
8 PM
Road running intervals 24:00 [5] 5.3 km (4:32 / km)
shoes: inov8 road-x 233 (iii)
4-3-2-1x 90/60 around cator park
Went hard again. 450-475m per rep, but this time I did slow down although the middle rep was best.
Went hard again. 450-475m per rep, but this time I did slow down although the middle rep was best.
Road running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: inov8 road-x 233 (iii)
Wednesday Mar 12, 2014 #
12 PM
Road running 40:20 [3] 9.2 km (4:23 / km)
shoes: inov8 road-x 233 (iii)
out & back along the Thames path, accelerated as I went along and it was also a bit fartleky being a nice day with lots of people about.
Better than the alternative of a slower 1 hr run in the morning when it was cloudy and chilly.
Better than the alternative of a slower 1 hr run in the morning when it was cloudy and chilly.
Tuesday Mar 11, 2014 #
1 PM
Swimming 30:00 [3] 1.0 km (30:00 / km)
200m w/u, 200m pull buoy, 200m paddles, 300m reps, 100m w/d
Monday Mar 10, 2014 #
8 PM
Road running 25:00 [2] 5.0 km (5:00 / km)
shoes: inov8 road-x 233 (ii)