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Training Log Archive: kido

In the 7 days ending Jul 20, 2017:

activity	#	time	miles		km		+m
Cycling	3	5:02:51	73.83	(14.6/h)	118.82	(23.5/h)	1959
Jogging	5	3:13:55	21.94	(8:50)	35.31	(5:30)	208
Swimming	1	1:20:00	2.42	(33:01)	3.9	(20:31)
Orienteering	2	50:20	2.04		3.29		17
Strength & Conditioning	1	45:00
Running	1	18:40	3.11	(6:00)	5.0	(3:44)
Total	11	11:30:46	103.35		166.32		2184

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Thursday Jul 20, 2017 #

5 PM

Jogging warm up/down 20:02 [3] 3.86 km (5:11 / km)

Running intervals 18:40 [5] 5.0 km (3:44 / km)

On the track, by myself. 5 x 1km "steady" rather than hard, with 800m "float" rather than easy recovery.

Went OK, found the float recovery made it tough and slowed considerably as the session went on. Would like to be able to do these at this same heart rate but at 3.30 or 3.35 pace - I'll get there!

C • Nice 1

Jogging warm up/down 36:20 [3] 7.3 km (4:59 / km)

Includes float recovery and warm down.

Wednesday Jul 19, 2017 #

8 AM

Cycling 1:36:01 [3] 36.12 km (22.6 kph) +739m

From Sheffield up to Ringinglow, around Sheephill Rd, down Grindleford, up into Hathersage and then up Fiddlers Elbow and back home.

6 PM

Orienteering 35:00 [3]

Club night with SYO. This includes some agility drills, and then two clock relays.

Tuesday Jul 18, 2017 #

6 PM

Jogging 28:48 [1] 4.15 km (6:56 / km) +75m 6:22 / km

Leading the ladies from the Bra Event at work on a try-on run. I have never run so slow in my life.

C • Is that because... 1

Monday Jul 17, 2017 #

5 PM

Jogging 35:21 [2] 5.62 km (6:17 / km) +47m 6:02 / km

Social Run Group, out along the canal and back along Five Weirs.

7 PM

Cycling intervals 45:00 [4] 22.81 km (30.4 kph)

GCN "Epic Climbing Workout" - Tempo training on Passo Falzarego & Passo Valperola. Session as follows: 3 × (2min tempo, 15s max, 2 min tempo, 30s max, 2 min tempo, 45s max) followed by 2min tempo, 1min max, with 3min between sets.

Sunday Jul 16, 2017 #

10 AM

Jogging warm up/down 25:02 [3] 4.75 km (5:16 / km) +33m 5:06 / km

11 AM

Orienteering race 15:20 [5] 3.29 km (4:40 / km) +17m 4:33 / km

British Mixed Sprint Relay Championships, Leg 4 for SPOOK / ShUOC.

Not a bad run - felt like I was planning well for most of it. Maybe a little too well - on 2-3 I ran as if I was doing 3-4 and lost 15s or so. Also ran in the wrong direction for a few steps out of 5 and 15. On the whole I felt my speed was not bad and my decisions were good. I was pretty far off the faster times, but our team got 3rd - not bad considering the 1st placed team (FVO) had GG, Chris Smithard and Fanny.

Jogging warm up/down 48:22 [3] 9.63 km (5:01 / km) +53m 4:53 / km

Long warm down straight after the race, with some company from Kris, Tom and the Nott team. Felt quite good, except when the boys pushed it up to 4.30 pace for a bit of it.

Saturday Jul 15, 2017 #

3 PM

Cycling long 2:41:50 [3] 59.89 km (22.2 kph) +1220m

Friday Jul 14, 2017 #

4 PM

Swimming 1:20:00 [3] 3.9 km (20:31 / km)

6 PM

Strength & Conditioning 45:00 [3]

Using the ShUOC circuits set, including the weights exercises this time because I went to the gym.

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