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Training Log Archive: Whitesheep

In the 7 days ending Sep 18, 2011:

activity # timemileskm+mload
  Road running4 6:02:54 45.28(8:01) 72.87(4:59) 100146.8
  Off-road running4 5:07:23 38.09(8:04) 61.3(5:01) 270125.5
  Total8 11:10:17 83.37(8:02) 134.17(5:00) 370272.2

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MoTuWeThFrSaSu

Sunday Sep 18, 2011 #

9 AM

Off-road running long 3:00:00 intensity: (2:56:00 @3) + (4:00 @4) 36.8 km (4:53 / km) +270m 4:43 / km
shoes: Salomon XA

Hayes Common loop then S Norwood
Kept an honest pace over the hilly first 2 hours then to S Norwood where I took the pace up. Finished with a 3:53m km before staggering home.
C • Long'un 1

Saturday Sep 17, 2011 #

3 PM

Off-road running 57:20 [1] 10.25 km (5:36 / km)
ahr:131 shoes: Asics 2160

Easy run up & down the hills in BPP.

Friday Sep 16, 2011 #

7 PM

Road running long 1:22:35 intensity: (1:00:00 @1) + (22:35 @2) 15.0 km (5:30 / km)
shoes: Asics 2150 (ii)

HFW (possibly a bit too slow)
then dropped bag at home...

Road running tempo 40:00 intensity: (7:30 @3) + (30:00 @4) + (2:30 @5) 9.5 km (4:13 / km)
ahr:165 shoes: Asics 2150 (ii)

Marathon pace effort around Beckenham.
it's a pain doing quicker runs in the dark.

Thursday Sep 15, 2011 #

7 AM

Off-road running 39:03 [1] 8.0 km (4:53 / km)
shoes: Asics 2150

easy morning jog around Beckenham.
both sets of Asics starting to get really worn out now, will be glad when the fresh pair arrives.

Wednesday Sep 14, 2011 #

7 AM

Off-road running 31:00 [1] 6.25 km (4:58 / km)
shoes: Salomon XA

6 PM

Road running 1:32:19 [2] 17.87 km (5:10 / km)
shoes: Asics 2150 (ii)

HFW

Tuesday Sep 13, 2011 #

7 AM

Road running intervals 35:29 intensity: (30:00 @4) + (5:29 @5) 9.0 km (3:57 / km) +100m 3:44 / km
shoes: Asics 2150 (ii)

5x1 mile reps off 90s
Hill-affected times were: 6:39, 5:53, 6:43, 5:57, 6:17
C • Pacing 2

Road running warm up/down 36:31 [1] 6.5 km (5:37 / km)
shoes: Asics 2150 (ii)

Monday Sep 12, 2011 #

6 PM

Road running 1:16:00 intensity: (45:00 @1) + (31:00 @2) 15.0 km (5:04 / km)
ahr:143 shoes: Asics 2150 (ii)

HFW

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