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Training Log Archive: Whitesheep

In the 7 days ending May 22, 2016:

activity # timemileskm+mload
  Off-road running4 2:04:51 16.16(7:44) 26.0(4:48)46.8
  Orienteering2 1:24:04 8.08(10:24) 13.0(6:28) 32067.3
  S&C3 1:20:0034.3
  Running (buggy/bag)1 15:00 1.6(9:22) 2.58(5:50)3.0
  Road running1 10:00 1.24(8:03) 2.0(5:00)2.0
  Total9 5:13:55 27.08 43.58 320153.3
  [1-5]9 5:08:55

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MoTuWeThFrSaSu

Sunday May 22, 2016 #

10 AM

Orienteering race 58:49 [4] 8.6 km (6:50 / km) +320m 5:46 / km
shoes: Icebug (ii)

Bloom Wood
Some definite good things about this, had decent pace including on the steeper hills, and when I was disciplined with my compass I was spiking the controls.
But wasn't always so good with the compass/direction midway through the route. And made a frustrating 2 min mistake at the second last, trying to push the pace just a bit too far.

Off-road running warm up/down 20:00 [1] 4.0 km (5:00 / km)
shoes: Icebug (ii)

Saturday May 21, 2016 #

9 AM

Off-road running tempo 18:37 [4] 5.0 km (3:43 / km)
shoes: inov8 f-lite 195

St. Albans
Did not feel on sparkling form but fine for a tempo effort

Off-road running intervals 2:20 [5] 0.8 km (2:55 / km)
shoes: inov8 f-lite 195

4x 200m
But sadly a bit too tired and hungover (still!) for this and canned the 5th and 6th as I was starting to slow

Off-road running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: inov8 f-lite 195

Friday May 20, 2016 #

7 PM

S&C 40:00 [3]

weights
Feeling tired and hungover from company away day - so as much as it would have been nice to run weights was the only thing I could bear

Thursday May 19, 2016 #

7 AM

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

yoga

Wednesday May 18, 2016 #

8 AM

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

7 PM

Off-road running 30:00 [1] 5.5 km (5:27 / km)
shoes: Asics 2000

Slow and easy jog HFW and around the common. Should have just kept running instead of getting back for the football!
C • Liverpool 1

Tuesday May 17, 2016 #

Event: London Park Race Series: #1 SW London
 
10 AM

Off-road running 43:54 [2] 8.7 km (5:03 / km)
shoes: inov8 race ultra 290

Most of yesterday's run
7 PM

Orienteering race 25:15 [4] 4.4 km (5:44 / km)
shoes: Asics Hyperspeed (ii)

Ham park race
Fun start to the year on a good area and course.
Not my best though. Scrappy on a few where it was forgivable with the map legibility not being the best (4 and 21) but also on a few where I just should have taken a couple of seconds to think/look (3, 9, 12, 13, 17). On these I was often winging it a little and it showed.

Road running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Asics Hyperspeed (ii)


Long - Splits

Monday May 16, 2016 #

9 AM

S&C 15:00 [2]

core
planned a run but got sidetracked

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