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Training Log Archive: Whitesheep

In the 7 days ending Jul 29, 2015:

activity # timemileskm+mload
  Off-road running3 1:49:39 11.68(9:23) 18.8(5:50)29.5
  S&C4 1:40:0023.5
  Cycling1 1:15:00 19.88(15.9/h) 32.0(25.6/h)30.0
  Running (buggy/bag)4 1:00:00 6.4(9:22) 10.3(5:50)12.0
  Orienteering1 24:23 3.04(8:01) 4.9(4:59)24.4
  Total9 6:09:02 41.01 66.0119.4
  [1-5]9 5:39:02

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ThFrSaSuMoTuWe

Wednesday Jul 29, 2015 #

9 PM

S&C 25:00 intensity: (10:00 @0) + (10:00 @1) + (5:00 @2)

yoga

Tuesday Jul 28, 2015 #

Event: London Park Race Series 2015, #9: Barnes Common
 
7 PM

Orienteering race 24:23 [5] 4.9 km (4:59 / km)
shoes: inov8 f-lite 195

Barnes Common park race
Great area and course to end the series. I was in the right frame of mind and ran hard but in control all the way. Nothing more than a couple of minor wobbles/hesitations which I'm not sure I could have avoided - mainly struggling to pick out the best paths around 6-7-8, plus getting (justifiably) nervous in the tiny paths around #26.
Looking at the splits, I didn't make a super-fast start but had climbed into 3rd by #4. Suggests I got the balance right by avoiding time loss.
If I can keep that attitude for 8 runs in Scotland I'll be happy...

Off-road running warm up/down 25:00 [1] 4.5 km (5:33 / km)
shoes: inov8 f-lite 195

incl a bit of gentle control collecting

Long - Splits

Monday Jul 27, 2015 #

8 AM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: Asics 2000

6 PM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: Asics 2000

Sunday Jul 26, 2015 #

10 AM

S&C 15:00 [2]

core de tour de france

Cycling 1:15:00 [2] 32.0 km (25.6 kph)

Wet ride on the fixie. Nice weekend to have a second bike!

Off-road running 1:02:00 [1] 9.8 km (6:20 / km)
shoes: inov8 roclite 243

Wheathampstead loop with em
8 PM

S&C 20:00 intensity: (10:00 @0) + (10:00 @1)

yoga

Friday Jul 24, 2015 #

7 AM

Off-road running intervals 12:39 [4] 3.0 km (4:13 / km)
shoes: inov8 road-x 233 (iv)

2x 1.5k on the railway path off a slightly longer 2 min recovery
Bit of a taper session which was nice as I felt tired waking up.
5:19, 20. Pleased with those times as they are a good 5+ seconds faster than usual without consciously pushing on, although it was good knowing I was only doing two.

Off-road running warm up/down 10:00 [1] 1.5 km (6:40 / km)

Thursday Jul 23, 2015 #

8 AM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: Asics 2000

7 PM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: Asics 2000

S&C 40:00 intensity: (10:00 @0) + (10:00 @1) + (20:00 @2)

core followed by yoga

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