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Training Log Archive: Whitesheep

In the 7 days ending May 28, 2013:

activity # timemileskm+mload
  Cycling3 2:17:05 32.93(4:10) 53.0(2:35)70.1
  Road running4 1:56:13 14.2(8:11) 22.85(5:05)40.0
  Swimming1 42:30 0.99(42:45) 1.6(26:34)17.0
  Orienteering1 24:40 3.6(6:51) 5.8(4:15)19.7
  Running drills1 15:006.0
  S&C1 15:008.3
  Total8 5:50:28 51.73 83.25161.1

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WeThFrSaSuMoTu

Tuesday May 28, 2013 #

7 AM

Running drills 15:00 [2]
shoes: inov8 roclite 285

Road running warm up/down 13:00 [1] 2.2 km (5:55 / km)
shoes: inov8 roclite 285

7 PM

Orienteering race 24:40 [4] 5.8 km (4:15 / km)
shoes: inov8 road-x 233

Wandsworth Common park race
Fairly relentless sort of area with no major route choices but you still had to keep on line. No errors really I don't think.
Must get a new Si card tho as mine is super slow to punch. Had to go back to a control twice.

Road running warm up/down 35:00 [1] 6.5 km (5:23 / km)
shoes: inov8 road-x 233

Monday May 27, 2013 #

12 PM

Swimming 42:30 [2] 1.6 km (26:34 / km)

Brockwell lido
Mostly drills (about 200m each of pull, paddles, pull + paddles, catch up and low recovery arm) and steady swimming.
Seemed to find some extra pace by exaggerating body roll a bit more. Felt like more of a corkscrew sort of motion.could be a technique breakthrough but it came very late in the swim so I'm not sure.

Cycling 50:00 intensity: (35:00 @2) + (15:00 @3) 19.0 km (2:38 / km)

6 PM

S&C 15:00 [3]

Sunday May 26, 2013 #

10 AM

Road running race 5:13 [5] 1.0 mi (5:13 / mi)
shoes: inov8 road-x 233 (ii)

Westminster mile race
Fun times. I'm not very experienced at such short distances so wasn't expecting too much - but thought I should be able to beat my previous best of 5:17. So all in all very pleased and Em had a good run too.
Edit: AP/vdot says this is my best ever race and by age graded % it is probably either #1 or #2.

Road running warm up/down 25:00 [2] 4.55 km (5:30 / km)
shoes: inov8 road-x 233 (ii)

Saturday May 25, 2013 #

5 PM

Road running 38:00 [2] 8.0 km (4:45 / km)
shoes: inov8 road-x 233

Wednesday May 22, 2013 #

8 AM

Cycling 44:30 [3] 17.0 km (2:37 / km)

ITW
7 PM

Cycling 42:35 [3] 17.0 km (2:30 / km)

HFW

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