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Training Log Archive: Whitesheep

In the 7 days ending Mar 2, 2014:

activity	#	time	miles		km		+m	load
Road running	4	2:00:00	14.73	(8:09)	23.7	(5:04)		45.4
Cycling	2	1:36:30	21.19	(13.2/h)	34.1	(21.2/h)		38.6
Orienteering (night)	1	49:24	3.79	(13:02)	6.1	(8:06)	80	27.2
Off-road running	1	28:00	2.9	(9:39)	4.67	(6:00)		5.6
S&C	2	27:30						14.0
Terrain running	1	19:22	2.61	(7:25)	4.2	(4:37)	140	15.5
Total	9	5:40:46	45.22		72.77		220	146.3

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Sunday Mar 2, 2014 #

6 PM

Road running 32:30 6.2 km (5:15 / km)
shoes: inov8 road-x 233 (iii)

Just an easy jog around beckers, but then halfway round I slipped and stacked it big time. My knee now the size of a grapefruit, but hopefully just a bit bruised.

Saturday Mar 1, 2014 #

Event: Portugal O'Meeting (POM)

1 PM

Terrain running hills 19:22 [4] 2.61 mi (7:25 / mi) +140m 6:22 / mi
shoes: inov8 roclite 285

Good and consistent despite the still heavy going.
3:13, 17, 13, 13, 13, 13.

Off-road running warm up/down 28:00 [1] 4.67 km (6:00 / km)
shoes: inov8 roclite 285

To & from BPP with em

Finally cleared out the garage and made room for the weights.
Deadlifts, dumbbell row, squats, bench press, hamstring curls. 30kgs on the bar which is enough for now.
Will also add single leg squats/deadlifts, lunges and cossack squats when I've more time. Need a squat rack really.

8 PM

Road running intervals 23:00 [5] 5.5 km (4:11 / km)
shoes: inov8 road-x 233 (ii)

2 sets of 4x 2/1 on the roads around cator park. Longish rest between sets.
I've got half an eye on the Westminster mile now so will try to do more of these shorter reps.
Distances all around 580m. I was convinced I'd got slower but actually was just about hanging on, so probably paced just right.

Road running warm up/down 22:00 [1] 4.0 km (5:30 / km)
shoes: inov8 road-x 233 (ii)

Wednesday Feb 26, 2014 #

8 AM

Cycling 49:30 [2] 17.1 km (20.7 kph)

couple of diversions plus ridiculous traffic, probably left home a bit too late.

7 PM

Cycling 47:00 [2] 17.0 km (21.7 kph)

Slow again, possibly related to the loud squeaky noises my bike is making. Or at least that's what I keep telling myself.

Tuesday Feb 25, 2014 #

Event: London Night Series #4: Wimbledon Common

7 PM

Orienteering (night) 49:24 [3] 6.1 km (8:06 / km) +80m 7:36 / km
shoes: inov8 roclite 285

Wimbledon Common night race
Not my best. It was more challenging than I expected, well planned. I remember thinking early on, hmm, lots of holly bushes here, that'll make things tricky. But then never really acted on that and kept trying straight line routes and not being quite careful enough in the control circle. Good training.

Road running 25:00 [1] 4.5 km (5:33 / km)
shoes: inov8 road-x 233

Night-O Long - Splits

Monday Feb 24, 2014 #

7 AM

S&C 7:30 [2]