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Training Log Archive: Whitesheep

In the 7 days ending May 2, 2010:

activity	#	time	miles		km		+m				load
Cycling	4	3:00:00	40.0	(13.3/h)	64.37	(21.5/h)					78.8
Orienteering	2	2:33:44	13.92	(11:03)	22.4	(6:52)	710	39 /	47c	82%	153.7
Off-road running	1	45:00	5.34	(8:25)	8.6	(5:14)					19.0
Terrain running	2	34:40	3.11	(11:09)	5.0	(6:56)	40				10.9
Road running	1	30:00	3.73	(8:03)	6.0	(5:00)					7.8
Total	8	7:23:24	66.1	(6:43)	106.37	(4:10)	750	39 /	47c	82%	270.1

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Sunday May 2, 2010 #

11 AM

Orienteering race 39:43 [5] *** 6.2 km (6:24 / km) +170m 5:38 / km
spiked:12/17c shoes: Jalas Jukkola

British Relay champs
Ran with Matthias and Ed again - but less successfully this time. Had an awful run on a pretty simple course, but luckily Ed hadn't had his best day either.
Worst moment came right at the beginning: trying to chase down Bown I ran straight to his control (on a rise) ignoring mine (in a dip). Schoolboy; it didn't get much better.

Terrain running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Jalas Jukkola

V. limited as I was really feeling tired this time.

Saturday May 1, 2010 #

11 AM

Orienteering race 1:54:01 [5] **** 16.2 km (7:02 / km) +540m 6:02 / km
spiked:27/30c shoes: Jalas Jukkola

British Elite classic
Had been feeling tired & lethargic leading up to this and was pleased to feel better on the day than I expected. But still not in top shape and it felt like a slog towards the end, although I made no mistakes to speak of (except 1 or 2 hesitations - e.g. #15 and #20 where the map was flat out wrong).

Finished 21st, in the middle of a close pack from 16th to 27th (Bown at 16th). But I was leading that pack by a clear 2 minutes at #23, after which my pace nosedived. Did as well as I could on the day.

Won by Craney in 84-odd minutes - so my % behind the winner is not that great, but not too worried about that as it was a great winning run.

Terrain running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Jalas Jukkola

Terrain running 19:40 [2] 2.5 km (7:52 / km) +40m 7:17 / km
shoes: Jalas Jukkola

Then took out Emma's triathlon-running, cross-country champ (but also 13 year old, mercifully) cousin for a run around the yellow. He won - and in the process gave me more of a warm-down than I really needed!

Thursday Apr 29, 2010 #

7 AM

Road running 30:00 6.0 km (5:00 / km)
shoes: Asics 2140 (ii)

Warm-up drills, strides, then 8x150m off 30s - again trying to liven up a bit.

Wednesday Apr 28, 2010 #

8 AM

Cycling (road) 45:00 [2] 10.0 mi (13.3 mph)

ITW

8 PM

Cycling (road) 45:00 [2] 10.0 mi (13.3 mph)

HFW

Tuesday Apr 27, 2010 #

8 AM

Cycling (road) 45:00 [2] 10.0 mi (13.3 mph)

ITW

7 PM

Cycling (road) 45:00 [3] 10.0 mi (13.3 mph)

HFW
Felt a bit livelier today.

Monday Apr 26, 2010 #

7 AM

Off-road running 45:00 8.6 km (5:14 / km)
shoes: Asics 2140 (ii)

Jogged to S Norwood and then tried to get my legs going with a decent warm-up, an 800m rep and 6 short hill sprints.
800m took 2:45 and felt like hard work - not good - but the hill sprints got progressively better.

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