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Training Log Archive: Whitesheep

In the 7 days ending May 6, 2018:

activity # timemileskm+mload
  Off-road running3 2:58:30 21.93(8:08) 35.3(5:03) 35065.7
  Road running2 2:22:30 19.45(7:20) 31.3(4:33) 12074.4
  Running (buggy/bag)3 42:30 4.76(8:56) 7.66(5:33) 908.5
  Orienteering1 40:30 3.67(11:03) 5.9(6:52) 12022.3
  S&C1 15:000.8
  Total9 6:59:00 49.81 80.15 680171.6
  [1-5]8 6:44:00

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MoTuWeThFrSaSu

Sunday May 6, 2018 #

7 AM

Off-road running long 2:00:00 intensity: (1:20:00 @2) + (40:00 @3) 24.3 km (4:56 / km) +250m 4:42 / km
ahr:146 shoes: adidas Supernova boost (ii)

Saturday May 5, 2018 #

11 AM

Orienteering 40:30 [3] 5.9 km (6:52 / km) +120m 6:14 / km
ahr:166 shoes: Icebug (iv)

Mardley Heath
Treated it as a training run where i stuck to the red line as far as possible. It was a tough area for that with plenty of undergrowth at this time of year and many small but steep features. So it was a tough training but good for it.

Off-road running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Icebug (iv)

Friday May 4, 2018 #

6 PM

Off-road running 48:30 [1] 9.0 km (5:23 / km) +100m 5:06 / km
ahr:135 shoes: inov8 race ultra 290

Last couple of weeks have been a step up, so today easy meant easy.

Thursday May 3, 2018 #

6 AM

Road running tempo 1:20:00 intensity: (10:00 @1) + (10:00 @2) + (30:00 @3) + (30:00 @4) 18.8 km (4:15 / km) +120m 4:07 / km
ahr:157 shoes: Asics Hyperspeed (ii)

Usual out & back
Very positive, felt good and steady at a decent pace. Don’t seem to have much top speed at the moment - no chance of holding on to paul when he pushed on up the hill back into harpenden. I’m also a bit surprised to be able to run a controlled 39 minute 10k today yet not dip under 2:50 for tuesday’s reps. Gives me something to work on.
9 miles in about 58 mins, so not quite the quickest Thursday group but certainly not hanging around.
5 PM

Running (buggy/bag) 15:00 [1] 2.5 km (6:00 / km) +50m 5:27 / km
shoes: adidas Supernova boost (iii)

Wednesday May 2, 2018 #

7 AM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km) +40m 5:24 / km
shoes: adidas Supernova boost (ii)

6 PM

Running (buggy/bag) 12:30 [1] 2.58 km (4:51 / km)
shoes: adidas Supernova boost (ii)

Tuesday May 1, 2018 #

6 AM

Road running intervals 35:00 intensity: (12:00 @1) + (15:00 @4) + (8:00 @5) 8.0 km (4:23 / km)
max:183 shoes: adidas Supernova boost (iii)

8x800m off 90-120s
A sighter of 2:57 then 2:51s. Felt just a little bit sluggish to be honest but it was cold and early for fast running.

Road running warm up/down 27:30 [1] 4.5 km (6:07 / km)
shoes: adidas Supernova boost (iii)

Monday Apr 30, 2018 #

7 AM

S&C 15:00 [0]

yoga

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