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Training Log Archive: Whitesheep

In the 7 days ending Sep 6, 2015:

activity # timemileskm+mload
  Off-road running4 3:00:00 19.57(9:12) 31.5(5:43)63.3
  Orienteering2 1:27:38 8.51(10:18) 13.7(6:24) 13587.6
  S&C3 1:05:0035.8
  Cycling1 40:38 11.18(16.5/h) 18.0(26.6/h)26.5
  Running (buggy/bag)2 30:00 3.2(9:22) 5.15(5:50)6.0
  Total7 6:43:16 42.47 68.35 135219.1

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MoTuWeThFrSaSu

Sunday Sep 6, 2015 #

11 AM

Off-road running 1:40:00 intensity: (1:00:00 @1) + (40:00 @2) 16.5 km (6:04 / km)
shoes: inov8 roclite 243

Half mara training with em, great day for it. 3 miles race pace at the end.

S&C 15:00 [3]

core

Saturday Sep 5, 2015 #

Event: HH Saturday League and Jack of Herts
 
11 AM

Orienteering race 38:44 [5] 6.2 km (6:15 / km) +135m 5:38 / km
shoes: Icebug (ii)

Burnham Beeches
Bit of a raggedy run on a map with lots of vague veg. But (just) limited it to minor wobbles and misses in the circle rather than full on mistakes which made it a relatively good result.

Off-road running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Icebug (ii)

Friday Sep 4, 2015 #

6 PM

Off-road running 55:00 [3] 11.0 km (5:00 / km)
shoes: inov8 road-x 233 (iv)

Planned to do hills but then annoyingly got stuck 500m away from the usual spot with the only options being a suicidal run along a busy hedge-lined road or trespassing. So I went for a steady run instead and found a couple of nice new routes so it wasn't all bad.

S&C 15:00 [3]

core

Thursday Sep 3, 2015 #

8 PM

Cycling tempo 30:38 [4] 15.0 km (29.4 kph)

6 laps of the common

Cycling warm up/down 10:00 [1] 3.0 km (18.0 kph)

Wednesday Sep 2, 2015 #

7 AM

S&C 35:00 [3]

weights, want to do this more often and get some stronger legs

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

7 PM

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

Monday Aug 31, 2015 #

Event: TVOC Urban Event
 
11 AM

Orienteering race 48:54 [5] 7.5 km (6:31 / km)
shoes: inov8 f-lite 195

RAL urban race
Nice area, lots of careful map reading to pick out a route needed, rather than route choices as such. Missed some important details in place: #5, paying too much attention to the cricket pitch and not enough to the uncrossable fence beyond; #17 just not getting the shape right in my head; and #24 misjudging the climb on the hill and distance going round and choosing the wrong option.
Faded a bit partly thanks to lack of running lately, but overall my ankle seems OK now.
Wish I'd run the same mins/km on a 1km shorter course for 80 extra ranking points in less time ;-)

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

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