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Training Log Archive: Whitesheep

In the 7 days ending Mar 26, 2017:

activity	#	time	miles		km		+m	load
Off-road running	3	3:33:43	26.41	(8:06)	42.5	(5:02)	380	100.5
Running (buggy/bag)	5	2:06:45	13.93	(9:06)	22.42	(5:39)		34.7
Road running	2	1:08:55	8.82	(7:49)	14.2	(4:51)	75	44.0
Orienteering (night)	1	29:19	3.85	(7:37)	6.2	(4:44)	110	23.5
Total	9	7:18:42	53.02	(8:16)	85.32	(5:08)	565	202.6

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Sunday Mar 26, 2017 #

5 PM

Running (buggy/bag) 1:01:45 11.2 km (5:31 / km)
shoes: adidas Supernova boost (i)

Up to nursery on a scouting mission then Luton line

Road running 26:00 [3] 5.9 km (4:24 / km) +75m 4:09 / km
shoes: adidas Supernova boost (i)

Steady up piggotshill and the common

Saturday Mar 25, 2017 #

8 AM

Off-road running 47:00 [2] 9.5 km (4:57 / km) +75m 4:46 / km
shoes: inov8 race ultra 270

Over chilwickbury to park run

Off-road running tempo 19:20 [4] 5.0 km (3:52 / km)
shoes: inov8 race ultra 270

St Albans
Misjudged it slightly and missed the start by ~30 seconds. That meant it was v slow to start with as it bunched up, but probably good as it was more of a true tempo effort than it would have been nearer the front.
Overtook 463 people, one every 2.5 seconds

Off-road running hills 17:00 2.5 km (6:48 / km) +80m 5:52 / km
shoes: inov8 race ultra 270

8x short hill sprints, walk down recovery
31-33 seconds per rep

Off-road running 46:53 [3] 9.4 km (4:59 / km) +100m 4:44 / km
shoes: inov8 race ultra 270

And home again, tired legs but trying to keep an honest pace

Friday Mar 24, 2017 #

8 AM

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

slept well thanks to an early night and felt ok this morning

6 PM

Running (buggy/bag) 20:00 [1] 3.5 km (5:43 / km)
shoes: Asics 2000

Thursday Mar 23, 2017 #

12 PM

Road running intervals 26:25 [5] 5.5 km (4:48 / km)
max:185 shoes: Asics Hyperspeed (ii)

3x(3x 500m) along the embankment
Again I got no reception until the second set, and going W-E was into a fierce headwind, so again only the third set made any sense in terms of time. This felt a v tough session, only the eighth rep of nine felt good.
Times on that third set were: 1:42, 39, 35.
On the second set they were all 1:43-ish, I just couldn't push any quicker into the wind.

Road running warm up/down 16:30 [1] 2.8 km (5:54 / km)
shoes: Asics Hyperspeed (ii)

Wednesday Mar 22, 2017 #

7 PM

Off-road running 53:30 [2] 10.6 km (5:03 / km) +125m 4:46 / km
ahr:140 shoes: inov8 race ultra 290

Felt less than sprightly and not really up for it so just kept plodding on

Tuesday Mar 21, 2017 #

Event: SLOW Night-O 2016-17 #5: Richmond Park

7 PM

Orienteering (night) 29:19 [4] 6.2 km (4:44 / km) +110m 4:21 / km
ahr:174 shoes: inov8 roclite 243 (ii)

Richmond Park night o (mass start)
Very fun burn up. Conditions were great for running, so with the mass start it was quick going.
Was behind ed for a while, then when he went the longer safe way to #11 it was obvious to take a punt with Conor on the cut through. We were pretty lucky really as the gap in the bushes dropped us right on the control.
From 25m back I could occasionally go a little straighter than Conor but never had the legs to catch him.

Off-road running 30:00 [2] 5.5 km (5:27 / km)
shoes: inov8 roclite 243 (ii)

Long - Splits

Monday Mar 20, 2017 #

8 AM

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

v heavy legs, i'm tired now but that is the plan and I'll be taking it easier once we get into april

6 PM

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

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