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Training Log Archive: Whitesheep

In the 7 days ending Aug 19, 2018:

activity # timemileskm+mload
  Off-road running3 2:02:48 15.91(7:43) 25.6(4:48) 10060.9
  Road running3 1:55:00 15.29(7:31) 24.6(4:40)65.5
  Cycling (turbo)1 40:00 11.62(17.4/h) 18.7(28.1/h)13.5
  Cycling1 38:00 11.5(18.2/h) 18.5(29.2/h) 1507.6
  Swimming1 25:00 0.5(50:18) 0.8(31:15)10.0
  Total7 5:40:48 54.8(6:13) 88.2(3:52) 250157.4

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Sunday Aug 19, 2018 #

7 PM

Cycling 38:00 [1] 18.5 km (29.2 kph) +150m
ahr:144

Short kimpton loop, felt rough this weekend after a 19 hour flight home with 1-2 hours sleep, but glad to get out
Not least because I had my best moment on a bike so far: rounded a corner to see a barn owl a few feet away hovering just above a hedge going in for a kill.

Road running 29:00 [2] 6.2 km (4:41 / km)
ahr:148 shoes: Asics 451

Friday Aug 17, 2018 #

1 PM

Off-road running tempo 45:48 intensity: (10:00 @2) + (15:00 @3) + (15:00 @4) + (5:48 @5) 10.5 km (4:22 / km)
ahr:170 max:188 shoes: Asics Hyperspeed (ii)

Lusaka progression up to 3:50-4:00 though it got a bit fartleky towards the end dodging traffic
Out along independence ave, around state house, then back along the golf course
Warm dry and dusty, felt like hard conditions despite v low humidity

Off-road running warm up/down 9:40 [2] 2.0 km (4:50 / km)
shoes: Asics Hyperspeed (ii)

Thursday Aug 16, 2018 #

7 AM

Off-road running 24:30 [2] 4.9 km (5:00 / km)
ahr:144 shoes: Asics Hyperspeed (ii)

steady around the block in Lusaka, quite stiff and tired still
2 PM

Swimming 25:00 [2] 0.8 km (31:15 / km)

Not my strongest swim ever but it’s been a while and the water was a chilly 13 degrees!

Wednesday Aug 15, 2018 #

7 PM

Cycling (turbo) 40:00 intensity: (20:00 @1) + (10:00 @2) + (10:00 @3) 18.7 km (28.1 kph)

fancied a mini-tri but the pool was cold and by 7pm with no sun the air temp was too low as well; didn't fancy it
downside was an hour on the bike and treadmill, v dull

Road running 30:00 intensity: (10:00 @1) + (10:00 @2) + (10:00 @3) 6.6 km (4:33 / km)
shoes: Asics Hyperspeed (ii)

treadmill progression

Tuesday Aug 14, 2018 #

6 AM

Road running intervals 39:00 [5] 9.0 km (4:20 / km)
max:188 shoes: New Balance 1500

9x 800m off 90s jog
Worked hard with the group
2:52s apart from a couple of sighters first and a random too fast 2:49 when James kicked hard

Road running warm up/down 17:00 [1] 2.8 km (6:04 / km)
shoes: New Balance 1500

Monday Aug 13, 2018 #

6 AM

Off-road running 42:50 [2] 8.2 km (5:13 / km) +100m 4:55 / km
ahr:139 shoes: inov8 race ultra 290

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