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Training Log Archive: Whitesheep

In the 7 days ending Jun 10, 2015:

activity	#	time	miles		km		+m	load
Terrain running	1	1:49:00	11.87	(9:11)	19.1	(5:42)	420	60.0
Road running	3	1:31:45	11.62	(7:54)	18.7	(4:54)		44.4
Swimming	2	50:00	1.21	(41:16)	1.95	(25:38)		20.0
S&C	2	40:00						18.3
Cycling	1	39:00	10.31	(15.9/h)	16.6	(25.5/h)		15.6
Orienteering	1	29:49	2.98	(10:00)	4.8	(6:13)	145	16.4
X-training	1	20:00						8.0
Running (buggy/bag)	1	15:00	0.99	(15:05)	1.6	(9:23)		3.0
Total	8	6:34:34	38.99		62.75		565	185.6

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Wednesday Jun 10, 2015 #

1 PM

Swimming 30:00 [2] 1.2 km (25:00 / km)

Tuesday Jun 9, 2015 #

Event: London Park Race Series 2015, #2: Maryon Park

7 AM

Running (buggy/bag) 15:00 [1] 1.6 km (9:22 / km)
shoes: inov8 f-lite 195

7 PM

Orienteering tempo 29:49 [3] 4.8 km (6:13 / km) +145m 5:24 / km
shoes: inov8 f-lite 195

Marion Parks park race
Very good area and course. I was feeling the last couple of runs and flight in my legs so took it very steady. Still managed to take a couple of wrong turns in the estate, not reading the fine detail well enough.

Road running 20:00 [1] 3.5 km (5:43 / km)
shoes: inov8 f-lite 195

Really sore calves

Sunday Jun 7, 2015 #

11 AM

Terrain running long 1:49:00 [3] 19.1 km (5:42 / km) +420m 5:08 / km
shoes: inov8 roclite 243

From dagnall to the edge of the chilterns and around ivinghoe beacon.
Great area to get a bit of climb in with lots of steep 100m-150m hills along the ridge. All the climb came in the first 10k really, then some flatter stuff on the trails in ashridge.

Saturday Jun 6, 2015 #

6 PM

Cycling 39:00 [2] 16.6 km (25.5 kph)

short loop out past chiltern green and kimpton

S&C 25:00 [2]

weights, mostly upper body

Friday Jun 5, 2015 #

11 AM

S&C 15:00 [3]

with the liverpool-AC champs league final (the good one) highlights on in the background, nice :-)

6 PM

Road running intervals 29:45 7.0 km (4:15 / km)
shoes: inov8 road-x 233 (iv)

5-4-3-2-1 off 90s followed by 1 mile tempo in 5:45
Paces from 4:00 for the 5 mins down to 3:20 for the 1 min. Very hard.

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

Thursday Jun 4, 2015 #

6 PM

Swimming 20:00 [2] 0.75 km (26:40 / km)

Would have like to go on but it was too warm

X-training 20:00 [2]

Road running 20:00 [3] 4.2 km (4:46 / km)
shoes: inov8 road-x 233 (iv)

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