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Training Log Archive: Whitesheep

In the 7 days ending Jul 24, 2012:

activity	#	time	miles		km		+m	load
Road running	4	5:09:00	37.61	(8:13)	60.52	(5:06)		141.4
Cycling	3	1:57:30	27.65	(14.1/h)	44.5	(22.7/h)		38.2
Swimming	2	1:22:30	1.65	(50:06)	2.65	(31:08)		45.4
S&C	1	30:00						16.5
Orienteering	1	28:03	2.98	(9:24)	4.8	(5:51)	80	25.9
X-training	1	10:00						2.0
Total	9	9:37:03	69.89		112.47		80	269.3

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Tuesday Jul 24, 2012 #

7 PM

Orienteering race 28:03 4.8 km (5:51 / km) +80m 5:24 / km
shoes: Asics 2160

Streatham Common park race
Seemed like a bit of a race of two halves. Michael caught me by a minute by #11 - basically by chipping away a few seconds at each control (although I took one poor route, and didn't follow straight enough lines in the wooded section). But then I was 90 secs faster over the rest. Not sure how much Michael fell away with injury trouble vs. me getting into gear - the splits will tell all...

Road running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: Asics 2160

Road running 20:00 [2] 4.0 km (5:00 / km)
shoes: Asics 2160

control collecting

Long - Splits

Monday Jul 23, 2012 #

7 PM

Swimming 1:00:00 [3] 1.9 km (31:35 / km)

Swim fit at brockwell park lido
400m warm up then 200m kick drills
4x50m fast/50m slow
3x 100m off 30s
400m accelerating from steady to fast (yeah right)
Then a few turning drills and 150m cool down
progressively less like swimming and more like nearly drowning.

By some distance the biggest swim sesh I've ever done. Probably could use more technique work then intervals, but good confidence boost to have gone over Olympic distance for the first time.

C • Rapid Progress 3

Sunday Jul 22, 2012 #

5 PM

Road running long 1:53:00 21.5 km (5:15 / km)
shoes: Asics 2160

Nice easy long run around BPP and CPP taking in some hills and sunshine.
Then picked it up for a lap of S Norwood at marathon pace.

Saturday Jul 21, 2012 #

1 AM

Road running 1:27:00 18.0 km (4:50 / km)
shoes: Asics 2160 (ii)

Real Olympic torch relay
Started in Bromley with a bit of a show for the cameras. Then to our flat with em and dn for a cheeky photo shoot. Finally me and dan went up crystal palace hill then on down into Croydon. At a fair pace it must be said!
One leg was enough for me!

Friday Jul 20, 2012 #

Event: The "real" Olympic torch relay

12 PM

X-training (gym) 10:00 [1]

S&C 30:00 [3]

8 PM

Cycling 17:00 [3] 8.0 km (28.2 kph)

Dropping off the car for the end of the torch relay. Thought I might have a shot of 30 km/h average but just a few too many traffic lights. But starting to think it might be fun to try a fast flat ride at some point.

Thursday Jul 19, 2012 #

8 PM

Road running hills 24:00 5.0 km (4:48 / km)
shoes: Asics 2160 (ii)

2x 'Kenyan' reps of Crystal Palace.
The hill has 4 steeper sections (getting progressively shorter and steeper) with shallower/flat bits in between. I ran the steep bits progressively harder with the shallower bits as a float so minimal recovery.
Then jog down to recover.

Road running 50:00 [2] 9.52 km (5:15 / km)
shoes: Asics 2160 (ii)

HFW, knackered by the end.

Wednesday Jul 18, 2012 #

7 AM

Cycling 57:00 [1] 19.0 km (20.0 kph)

ITW
via Dulwich pool and a slight diversion afterwards heading south instead of north.

Swimming 22:30 [3] 0.75 km (30:00 / km)

Dulwich pool
Couldn't find a rhythm today. Also the pool is way too hot, which is a shame as the location is pretty convenient for the next month or so while crystal palace is closed.

7 PM

Cycling 43:30 [2] 17.5 km (24.1 kph)

HFW
If I had a pound for every time a bus has tried to overtake, got about halfway past, then dived over to the side of the road giving me nowhere to go...
I would use the pile of coins to stone to death some of the fuckwits I'm forced to share london's roads with.
Ooh, feels better now.

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