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Training Log Archive: Whitesheep

In the 7 days ending Sep 12, 2015:

activity # timemileskm+mload
  Road running6 2:48:00 19.12(8:47) 30.77(5:28)67.0
  Off-road running1 1:40:00 10.25(9:45) 16.5(6:04)28.0
  S&C3 1:10:0030.0
  Orienteering1 58:48 7.77(7:34) 12.5(4:42)47.0
  Running (buggy/bag)4 55:00 6.04(9:06) 9.73(5:39)11.0
  Orienteering (night)1 28:26 1.93(14:46) 3.1(9:10)15.6
  Total10 8:00:14 45.11 72.6198.7
  [1-5]10 7:50:14

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Saturday Sep 12, 2015 #

Event: London City Race
 
7 AM

Road running 30:00 [1] 5.5 km (5:27 / km)
shoes: inov8 f-lite 195

control hanging
12 PM

Orienteering race 58:48 [4] 12.5 km (4:42 / km)
shoes: inov8 f-lite 195

City Race
Technically pretty good: ran only 12.5k which seems to be about as low as was feasible. No real errors to speak of, although I seem to have dropped time on #7 so maybe going W was better. Would have been better picking the simpler route into #16 as I got confused by the unmarked ramps out of the car park, but that's with hindsight.
Physically felt v tired from little sleep and quite a bit of jogging/standing around. didnt really have a top gear and ran out of juice towards the end.

Road running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: inov8 f-lite 195


Course 1 - ME - Splits

Friday Sep 11, 2015 #

Event: City Race Weekend: Night Sprint
 
8 AM

Road running 15:00 [1] 2.58 km (5:50 / km)
shoes: inov8 road-x 233 (iv)

8 PM

Orienteering (night) race 28:26 [3] 3.1 km (9:10 / km)
shoes: inov8 road-x 233 (iv)

Imperial College night sprint
It was a poor decision not to bring enough head torches for colleagues and me. The two sections at the beginning and end were very tricky with no light. Most of the middle stretch was ok though.
Got caught out by #19 again when I should have worked out it was high. Other than that, not worth analysing time lost as it was mainly due to the dark. Felt strong running when I got the chance though.

Road running 30:00 [1] 6.0 km (5:00 / km)
shoes: inov8 road-x 233 (iv)


Course 1 - Splits

Thursday Sep 10, 2015 #

7 AM

Road running 23:00 [2] 4.5 km (5:07 / km)
shoes: inov8 road-x 233 (iii)

quick loop around town before heading in. stiff and slow at first but got going.

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

6 PM

Running (buggy/bag) 10:00 [1] 2.0 km (5:00 / km)
shoes: Asics 2000

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

Tuesday Sep 8, 2015 #

7 AM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: inov8 road-x 233 (iii)

7 PM

Road running intervals 36:00 [5] 6.2 km (5:48 / km)
shoes: inov8 road-x 233 (iii)

10x paarlauf relay laps of the avenues. Very posh.
650m each rep in about 2:05 each time, so about 3:14/km. Me and my partner both good and consistent. Full recoveries of 90-120s. Felt strong and pleased with the pace.

Road running 24:00 [1] 4.5 km (5:20 / km)
shoes: inov8 road-x 233 (iii)

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: inov8 road-x 233 (iii)

Monday Sep 7, 2015 #

7 PM

S&C 35:00 [3]

weights

Sunday Sep 6, 2015 #

11 AM

Off-road running 1:40:00 intensity: (1:00:00 @1) + (40:00 @2) 16.5 km (6:04 / km)
shoes: inov8 roclite 243

Half mara training with em, great day for it. 3 miles race pace at the end.

S&C 15:00 [3]

core

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