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Training Log Archive: Whitesheep

In the 7 days ending Jan 30, 2017:

activity	#	time	miles		km		+m	load
Running (buggy/bag)	4	2:17:37	15.19	(9:03)	24.45	(5:38)		38.7
Orienteering	1	1:22:45	8.33	(9:56)	13.4	(6:11)	220	66.2
S&C	2	1:10:00						19.8
Road running	1	40:55	5.28	(7:45)	8.5	(4:49)		24.9
Orienteering (night)	1	33:30	3.42	(9:48)	5.5	(6:05)		18.4
Off-road running	2	16:30	1.86	(8:51)	3.0	(5:30)		3.3
Total	9	6:21:17	34.08		54.85		220	171.3
[1-5]	9	6:06:17

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Monday Jan 30, 2017 #

6 PM

S&C 25:00 [2]

core

S&C 30:00

yoga

Sunday Jan 29, 2017 #

Event: BKO Concorde Chase

10 AM

Orienteering race 1:22:45 [4] 13.4 km (6:11 / km) +220m 5:42 / km
ahr:163 shoes: Icebug (iii)

Off-road running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Icebug (iii)

Saturday Jan 28, 2017 #

3 PM

Running (buggy/bag) 51:45 [1] 8.9 km (5:49 / km)
shoes: inov8 race ultra 290

Nice easy shake out with lil on the Luton line

Thursday Jan 26, 2017 #

8 AM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: adidas Supernova boost (i)

12 PM

Road running intervals 20:55 [5] 5.0 km (4:11 / km)
max:181 shoes: adidas Supernova boost (i)

3 sets of 3x500m off 60s and 2:30 between sets, along the embankment
Was aiming to get faster throughout each set, something like 1:45/40/35. Had to work hard to stay warm anyway!
Still surprised by the low hr. OK they were short intervals but I was really going for it and 181 is some way below my highest over the last year or so. Wonder if it's the cold weather? I really don't think I was missing out on 5-10 bpm worth of effort on these reps.
Times were: 1:45, 41, 32, 48, 37, 36, 41, 39, 37

Road running 20:00 [1] 3.5 km (5:43 / km)
shoes: adidas Supernova boost (i)

6 PM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: adidas Supernova boost (i)

Wednesday Jan 25, 2017 #

8 AM

Running (buggy/bag) 55:52 [2] 10.4 km (5:22 / km)
shoes: adidas Supernova boost (i)

6 PM

S&C 15:00 [2]

baby core

Tuesday Jan 24, 2017 #

Event: SLOW Night-O 2016-17 #3: Ham Riverside

7 PM

Orienteering (night) race 33:30 [3] 5.5 km (6:05 / km)
ahr:163 shoes: inov8 roclite 243 (ii)

Ham night race
Very enjoyable, I like this area and the planning with tricky control picks separated by fast running and route choice.
Bit of a wobble on #6 where I just misinterpreted the green shapes and went too far. Other than that good & clean, and careful where I needed to be.
Felt v good physically without pushing too hard.

Off-road running warm up/down 6:30 [1] 1.0 km (6:30 / km)
shoes: inov8 roclite 243 (ii)

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