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Training Log Archive: kido

In the 7 days ending Dec 16, 2017:

activity	#	time	miles		km		+m
Jogging	7	5:37:02	38.0	(8:52)	61.16	(5:31)	915
Orienteering	1	1:25:08	3.8	(22:25)	6.11	(13:56)
Cycling	1	1:00:00	17.58	(17.6/h)	28.3	(28.3/h)
Swimming	1	50:00	1.55	(32:11)	2.5	(20:00)
Running	2	47:28	7.53	(6:18)	12.12	(3:55)	85
Strength & Conditioning	1	40:00
Total	11	10:19:38	68.47		110.19		1000

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Saturday Dec 16, 2017 #

2 PM

Orienteering 1:25:08 [2] 6.11 km (13:56 / km)

Walk / jog / lots of stops to put out some of the controls for the event tomorrow. Got dark for the last half hour. Was actually out there for maybe 2.5hrs but only moving for some of it. Very snowy, was enjoyable until the ice slushy creek at the end, where I had to put 3 controls.

Friday Dec 15, 2017 #

1 PM

Jogging warm up/down 12:31 [3] 2.4 km (5:13 / km) +39m 4:49 / km
ahr:131 max:144

Running tempo 10:00 [4] 2.5 km (4:00 / km) +32m 3:46 / km
ahr:169 max:176

Tempo around Endcliffe with Charlotte.

Running intervals 13:34 [5] 3.62 km (3:45 / km) +27m 3:37 / km
ahr:166 max:175

4 and a bit reps of the length of Bingham Park with Charlotte - trying to be some motivation for her but failing! Then 4 x 20s strides.

2 and a bit of the reps were uphill. The other 2 were downhill. Felt rubbish, wasn't much better than the tempo. Too many late nights the last week or two.

Jogging warm up/down 34:14 [3] 5.66 km (6:03 / km) +42m 5:50 / km

3min recovery after the Tempo, 90s after each rep, walkback after strides.

4 PM

Strength & Conditioning 40:00 [2]

ShUOC circuits. Only 4 of us today! Felt hard right after the run, managed to do some of the exercises I couldn't handle last week though.

Thursday Dec 14, 2017 #

7 PM

Jogging 1:22:21 [3] 14.11 km (5:50 / km) +252m 5:21 / km
ahr:128 max:152

Round 3 in the Urban Nights series, the 7 Hills. This race involves finding 7 William Hill betting shops spread around Sheffield, in any order. Mary and I did the short course together (it is a mass start, essentially an urban fell race).

Jogged it. Very enjoyable and not very hilly (despite the name).

Wednesday Dec 13, 2017 #

7 AM

Cycling 1:00:00 [3] 28.3 km (28.3 kph)
ahr:142 max:171

GCN Power & Endurance Turbo session.

5 PM

Jogging 58:44 [3] 11.81 km (4:58 / km) +163m 4:39 / km
ahr:144 max:165

Quick jog up Porter before the ShUOC Christmas meal. Still some ice in a few patches, tried to be very careful on any steep downhill sections. Bingham Park pavement and the section above Forge Dam particularly slippery.

Tuesday Dec 12, 2017 #

12 PM

Swimming 50:00 [3] 2.5 km (20:00 / km)

Goodwin Swim. Lots of drills.

5 PM

Jogging warm up/down 24:44 [3] 4.52 km (5:28 / km) +48m 5:12 / km
ahr:124 max:151

WU with Mary

6 PM

Running tempo 23:54 [4] 6.0 km (3:59 / km) +26m 3:54 / km
ahr:170 max:176

Track was shut due to ice (despite them telling the coach it would be open!) so Charlotte, Zanthe and I did the "loop of legends" 6km tempo around Attercliffe.

This went better than last time, I felt good / comfortable for about half but fell off again just before we went up the hill across the canal.

Jogging warm up/down 22:58 [3] 4.54 km (5:04 / km) +64m 4:44 / km
ahr:149 max:165

Jogged back to the shop then walked home, 15km was far enough!

Monday Dec 11, 2017 #

5 PM

Jogging 42:17 [2] 7.5 km (5:38 / km) +163m 5:05 / km

Social run group ("fast group") up to Norfolk Park and twice around. Bit slow as it was still very icy and one or two of our group members were not coping well.

Sunday Dec 10, 2017 #

4 PM

Jogging 59:13 [3] 10.62 km (5:35 / km) +144m 5:13 / km

Chill little yog in Porter with Kyhil - it was SO SNOWY and it was so cool. I made a snow angel and we had a snowball fight! I meant to ride today but honestly the snow was irresistible!

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