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Training Log: Whitesheep

In the last 7 days:

activity # timemileskm+mload
  Road running3 3:05:25 23.49(7:54) 37.8(4:54) 22079.1
  Running (buggy/bag)5 2:35:00 16.03(9:40) 25.8(6:00) 28531.0
  Off-road running2 1:13:24 10.56(6:57) 17.0(4:19) 11049.7
  Orienteering1 44:20 3.98(11:09) 6.4(6:56) 24035.5
  Total9 7:38:09 54.06(8:28) 87.0(5:16) 855195.3
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Tuesday Dec 18 #

6 AM

Road running intervals 38:00 intensity: (14:00 @3) + (20:00 @4) + (4:00 @5) 8.0 km (4:45 / km)
max:181 shoes: Asics Hyperspeed (ii)

8x 800m on the avenues
Did not feel up for this after 4 hours sleep but actually felt ok once we got going.
Started steady and finished fast on each rep and built up the pace over the session too.
Times: 3:20 easy sighter then 3:00 down to 2:50

Road running warm up/down 26:55 [1] 4.7 km (5:44 / km)
shoes: Asics Hyperspeed (ii)

Monday Dec 17 #

8 AM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km) +40m 5:24 / km
shoes: adidas Supernova boost (iii)

6 PM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km) +40m 5:24 / km
shoes: adidas Supernova boost (iii)

Sunday Dec 16 #

10 AM

Off-road running race 29:55 [5] 8.0 km (3:44 / km) +60m 3:36 / km
shoes: Brooks Mach 18

Fairlands
Nice course, lots of short climbs and all on playing fields and rough grass.
Felt like the third race of the weekend. Similar distance behind Steve as last time out.

Off-road running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Brooks Mach 18

Saturday Dec 15 #

9 AM

Off-road running tempo 18:29 [4] 5.0 km (3:42 / km) +50m 3:31 / km
ahr:169 shoes: Mizuno wave ekiden

St Albans
Good steady run, time is pretty solid on the new course and especially good for me at that heart rate.

Orienteering race 44:20 [4] 6.4 km (6:56 / km) +240m 5:50 / km
ahr:165 shoes: inov8 roclite 243 (ii)

SLOW club champs at newlands corner
Not a great one for me as I got myself on the wrong path a few times. Just not taking quite enough care when some paths were indistinct and a few unmarked due to mtb trails.
Another steady effort, didnt feel as though I had much of a top gear but that probably reflects the training I’m doing which is a high volume for me but little/no fast intervals.

Off-road running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: Mizuno wave ekiden

Friday Dec 14 #

2 PM

Running (buggy/bag) 1:37:30 [1] 15.5 km (6:17 / km) +125m 6:03 / km
ahr:128 shoes: inov-8 race ultra 290

Thursday Dec 13 #

6 AM

Road running tempo 1:21:30 intensity: (20:00 @1) + (25:00 @2) + (20:00 @3) + (16:30 @4) 17.6 km (4:38 / km) +120m 4:29 / km
ahr:148 shoes: New Balance 1500

Childwickbury out & back
Must have just missed the group so a solo progression effort

Wednesday Dec 12 #

8 AM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km) +40m 5:24 / km
shoes: adidas Supernova boost (iii)

5 PM

Running (buggy/bag) 12:30 [1] 2.58 km (4:51 / km) +40m 4:30 / km
shoes: adidas Supernova boost (iii)

Road running 39:00 [1] 7.5 km (5:12 / km) +100m 4:53 / km
ahr:132 shoes: adidas Supernova boost (iii)

Christmas card run

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