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Training Log Archive: Whitesheep

In the 7 days ending Jul 21, 2015:

activity # timemileskm+mload
  Off-road running3 3:29:15 25.04(8:21) 40.3(5:12)93.9
  Cycling1 1:03:00 13.05(12.4/h) 21.0(20.0/h)12.6
  Road running2 46:40 5.28(8:50) 8.5(5:29)14.7
  Orienteering1 30:20 3.23(9:23) 5.2(5:50)30.3
  Swimming1 25:00 0.62(40:14) 1.0(25:00)10.0
  S&C1 20:0011.0
  Running (buggy/bag)1 15:00 1.6(9:22) 2.58(5:50)3.0
  Total9 6:49:15 48.82 78.57175.5

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WeThFrSaSuMoTu

Tuesday Jul 21, 2015 #

Event: London Park Race Series 2015, #8
 
7 PM

Orienteering race 30:20 [5] 5.2 km (5:50 / km)
shoes: inov8 f-lite 195

Mile End park race
Good course and area
Bit scrappy in the beginning as I perhaps wasn't warmed up for the tricky campus stuff. But then got going well for the rest and started to pick up places, especially on the long leg although I'm not sure my route was best.
Felt like I was flagging but maybe everyone was feeling the extra 5 mins or so.
Will be happy to ease back a bit now before the Scottish.

Road running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: inov8 f-lite 195


Long - Splits

Monday Jul 20, 2015 #

12 PM

Swimming 25:00 [2] 1.0 km (25:00 / km)

Sunday Jul 19, 2015 #

10 AM

Off-road running long 1:57:30 intensity: (1:00:00 @1) + (30:00 @2) + (27:30 @3) 22.3 km (5:16 / km)
shoes: inov8 roclite 243

Redbourn and around. Lovely sunny day. Tired and hungover from Emma's friend's 30th so just eased into it but got going quite nicely in the end.

Saturday Jul 18, 2015 #

11 AM

Road running 31:40 intensity: (25:00 @1) + (6:40 @5) 6.0 km (5:17 / km)
shoes: inov8 road-x 233 (iii)

Easy jog back from the bike shop plus 10x short hills on Crabtree
A bit less than 200m in 38-40s
5 PM

Cycling 1:03:00 [1] 21.0 km (20.0 kph)

Very nice loop to Kimpton and codicote with em

Friday Jul 17, 2015 #

8 PM

Off-road running intervals 24:45 [4] 6.0 km (4:08 / km)
shoes: inov8 road-x 233 (iv)

4x 1.5k off 60s on the railway path, aiming for tempo pace
5:28, 27, 22, 30

Off-road running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: inov8 road-x 233 (iv)

Thursday Jul 16, 2015 #

8 AM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: Asics 2000

9 PM

S&C 20:00 [3]

core

Wednesday Jul 15, 2015 #

7 PM

Off-road running intervals 27:00 [5] 6.0 km (4:30 / km)
shoes: inov8 road-x 233 (iv)

5x 800m off 90-120s then 4x 200m round the common
The regular space for k reps was taken by the circus so changed the session a bit. V tough.
2:45s for the 800s and 40s for the 200s

Off-road running warm up/down 30:00 [1] 4.5 km (6:40 / km)
shoes: inov8 road-x 233 (iv)

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