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Training Log Archive: Whitesheep

In the 7 days ending Jul 1, 2014:

activity # timemileskm+mload
  Cycling3 2:14:30 33.55(15.0/h) 53.99(24.1/h)53.2
  Off-road running2 1:21:00 8.7(9:19) 14.0(5:47)31.3
  S&C2 1:15:0026.3
  Road running2 43:30 5.59(7:47) 9.0(4:50)23.9
  Orienteering1 40:18 4.1(9:50) 6.6(6:06)26.2
  Running drills1 15:008.3
  Total9 6:29:18 51.94 83.6169.2
  [1-5]9 6:14:18

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Tuesday Jul 1, 2014 #

Event: London Park Race #4: Northala Fields
 
7 PM

Orienteering tempo 30:18 [4] 4.8 km (6:19 / km)
shoes: inov8 f-lite 195

Northola Fields park race
Tried again to just hold back slightly and concentrate on navigating smoothly, which worked well. For the most part I made good decisions on route choice nice and early. The only one I'm sure I didn't get right was #4 - I didn't clock there was an option to the right.
Made mistakes at #12 and #21 though, both avoidable. I ran q hard into #11 and should have checked what direction I needed to exit, but didn't and got in a muddle, running SW to the fence. And at #21 I took one look at the long grass, thought "I don't fancy that" - but then ploughed in anyway. Strange decision!

Orienteering warm up/down 10:00 [1] 1.8 km (5:33 / km)
shoes: inov8 f-lite 195


Long - Splits

Monday Jun 30, 2014 #

8 PM

S&C 1:00:00 intensity: (15:00 @0) + (15:00 @1) + (15:00 @2) + (15:00 @3)

Pilates. Mixed it up, including some real tough stuff

Sunday Jun 29, 2014 #

5 PM

Cycling hills 48:00 intensity: (33:00 @1) + (15:00 @4) 20.0 km (25.0 kph)

3x crystal palace hill at tempo effort

Off-road running hills 30:00 intensity: (23:50 @1) + (6:10 @5) 5.5 km (5:27 / km)
shoes: inov8 f-lite 195

And 6x the avenue. Slower than usual but just focused on form.

Saturday Jun 28, 2014 #

4 PM

Off-road running 51:00 [2] 8.5 km (6:00 / km)
shoes: inov8 roclite 243

Steady run around arnos vale. Steep!

Friday Jun 27, 2014 #

7 AM

Road running intervals 19:00 [5] 4.5 km (4:13 / km)
shoes: inov8 f-lite 195

5x 3/1 at Cator Park

First session in a while so went for just 5 reps instead of 6-8. Felt decent enough though the last one was a challenge - but also the furthest.
820-830m per rep so about 3:38 pace. That's good, suggests I'm not really in much worse shape than before I did my ankle.

Road running warm up/down 14:30 [1] 2.5 km (5:48 / km)
shoes: inov8 f-lite 195

Thursday Jun 26, 2014 #

8 AM

Cycling 44:30 [2] 10.56 mi (14.2 mph)

7 PM

Cycling 42:00 [2] 10.56 mi (15.1 mph)

Wednesday Jun 25, 2014 #

7 AM

S&C 15:00 [3]

fast day 7s; been a while
7 PM

Road running 10:00 [1] 2.0 km (5:00 / km)
shoes: inov8 f-lite 195

Running drills 15:00 [3]
shoes: inov8 f-lite 195

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