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Training Log Archive: Whitesheep

In the 7 days ending Nov 1, 2015:

activity	#	time	miles		km		+m	load
Road running	4	2:36:32	20.69	(7:34)	33.3	(4:42)	50	67.8
Running (buggy/bag)	4	1:00:00	6.4	(9:22)	10.3	(5:50)		12.0
Off-road running	2	39:30	5.28	(7:29)	8.5	(4:39)		22.6
Orienteering (night)	1	31:50	3.42	(9:19)	5.5	(5:47)		17.5
S&C	1	25:00						10.0
Running drills	1	15:00						8.3
Total	10	5:27:52	35.79		57.6		50	138.1

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Sunday Nov 1, 2015 #

11 AM

Running drills 15:00 [3]

barefoot on the grass, tried to remember as many as possible from ethiopia.
hands up, down, left, right; bum kicks; skip; grapevines; high knees, lunges; fast feet; bound; hurdles; hands to feet.

Road running intervals 24:37 7.4 km (3:20 / km)
shoes: Asics Hyperspeed (i)

Track reps
1 mile tempo - 6:01
7x 400m - 74 (oops), 78, 76, 77, 77, 75, 76
7x 200m - 33 apart from a 34 for the middle rep when there was a gust of wind
1 mile tempo - 5:52
Hard work but hit all the times I wanted to so am pleased. All the reps were off a 200m walk/jog so pretty much full recovery.

Road running warm up/down 28:00 [1] 5.0 km (5:36 / km)
shoes: Asics 2000

Saturday Oct 31, 2015 #

6 PM

S&C 25:00 [2]

Friday Oct 30, 2015 #

12 PM

Road running 39:00 [2] 7.9 km (4:56 / km)
shoes: inov8 road-x 233 (iii)

Thames path lunchtime easy run

Thursday Oct 29, 2015 #

8 AM

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

7 PM

Road running tempo 18:55 [4] 5.0 km (3:47 / km) +50m 3:36 / km
shoes: inov8 road-x 233 (iv)

Tough conditions. Started 6 secs down on James, finished 6 secs up, but other than for about 1k in the middle we were matched for pace.
More pleased with the time now I've got back and seen it is a winter route pb.

Road running warm up/down 25:00 [1] 4.5 km (5:33 / km)
shoes: inov8 road-x 233 (iv)

Wednesday Oct 28, 2015 #

Event: London Night Series 2015-16 #1: Richmond Park

7 PM

Orienteering (night) 31:50 [3] 5.5 km (5:47 / km)
shoes: inov8 roclite 243

Richmond park night race
#1 missing so jogged over to #2. Went well to #6, then just started to get a bit sloppy with direction at #7 and confused near the road at #8. But basically good and reall enjoyable.

Off-road running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: inov8 roclite 243

Long - Splits

Tuesday Oct 27, 2015 #

8 AM

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

7 PM

Off-road running 24:30 [4] 6.0 km (4:05 / km)
shoes: inov8 road-x 233 (iv)

4x 1.5k off 50s on the old railway path
Accidental near collisions: one badger, one bat
5:40, 37, 29, 38

Road running 21:00 [1] 3.5 km (6:00 / km)
shoes: inov8 road-x 233 (iv)

Monday Oct 26, 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

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