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Training Log Archive: Whitesheep

In the 7 days ending Mar 22, 2017:

activity # timemileskm+mload
  Running (buggy/bag)3 2:20:00 16.44(8:31) 26.45(5:18) 15063.5
  Off-road running2 1:23:30 10.0(8:21) 16.1(5:11) 12533.4
  Road running1 1:04:00 6.65(9:38) 10.7(5:59) 75041.8
  S&C1 35:0019.3
  Orienteering (night)1 29:19 3.85(7:37) 6.2(4:44) 11023.5
  Total7 5:51:49 36.94 59.45 1135181.4

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ThFrSaSuMoTuWe

Wednesday Mar 22, 2017 #

7 PM

Off-road running 53:30 [2] 10.6 km (5:03 / km) +125m 4:46 / km
ahr:140 shoes: inov8 race ultra 290

Felt less than sprightly and not really up for it so just kept plodding on

Tuesday Mar 21, 2017 #

Event: SLOW Night-O 2016-17 #5: Richmond Park
 
7 PM

Orienteering (night) 29:19 [4] 6.2 km (4:44 / km) +110m 4:21 / km
ahr:174 shoes: inov8 roclite 243 (ii)

Richmond Park night o (mass start)
Very fun burn up. Conditions were great for running, so with the mass start it was quick going.
Was behind ed for a while, then when he went the longer safe way to #11 it was obvious to take a punt with Conor on the cut through. We were pretty lucky really as the gap in the bushes dropped us right on the control.
From 25m back I could occasionally go a little straighter than Conor but never had the legs to catch him.

Off-road running 30:00 [2] 5.5 km (5:27 / km)
shoes: inov8 roclite 243 (ii)


Long - Splits

Monday Mar 20, 2017 #

8 AM

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

v heavy legs, i'm tired now but that is the plan and I'll be taking it easier once we get into april
6 PM

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

Sunday Mar 19, 2017 #

4 PM

Running (buggy/bag) 1:20:40 intensity: (20:00 @2) + (1:00:40 @3) 14.9 km (5:25 / km) +50m 5:19 / km
shoes: adidas Supernova boost (i)

Nicest buggy run yet, lily May woke up at the turn and serenaded me all the way home

Running (buggy/bag) 29:20 [3] 6.4 km (4:35 / km) +100m 4:15 / km
ahr:161 shoes: adidas Supernova boost (i)

Dropped lil off with Em and ran up to the common and back, not a bad route for squeezing in a bit of climb

Saturday Mar 18, 2017 #

8 PM

S&C 35:00 [3]

weights

Thursday Mar 16, 2017 #

6 PM

Road running hills 1:04:00 intensity: (10:00 @2) + (25:00 @3) + (25:00 @4) + (4:00 @5) 10.7 km (5:59 / km) +750m 4:26 / km
shoes: Asics Hyperspeed (i)

Similar idea to tuesday but set the target at 750m, gradient up to 12.5%

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