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Training Log Archive: Whitesheep

In the 7 days ending Aug 7, 2016:

activity # timemileskm+mload
  Running (buggy/bag)8 2:25:00 15.81(9:10) 25.45(5:42)29.0
  S&C7 2:25:0038.5
  Cycling1 1:57:45 31.75(16.2/h) 51.1(26.0/h) 48047.1
  Off-road running2 1:53:57 13.17(8:39) 21.2(5:23)77.2
  Swimming1 27:00 0.62(43:27) 1.0(27:00)11.4
  Total13 9:08:42 61.36 98.75 480203.2
  [1-5]13 8:18:42

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MoTuWeThFrSaSu

Sunday Aug 7, 2016 #

8 AM

Cycling 1:57:45 [2] 51.1 km (26.0 kph) +480m

Ivinghoe and bison hill - first time I think I've actually done the intended route

Saturday Aug 6, 2016 #

10 AM

Off-road running intervals 48:15 [5] 9.5 km (5:05 / km)
ahr:181 max:191 shoes: inov8 race ultra 270

6x 1,500m on the railway path off 3-4 mins rest
5:15, 17, 13, 08*, 03*, 22 (had to avoid horse)
A good marker for what I could do in the 10k later in the year. Really worked hard with longer rests than I'd usually take. Paces just under 3:40 should translate into a 10k time of 36:xx if I can get a bit of training done over the next few months.

Off-road running warm up/down 20:35 [1] 2.7 km (7:37 / km)
shoes: inov8 race ultra 270

6 PM

S&C 30:00 intensity: (15:00 @0) + (15:00 @1)

yoga

Friday Aug 5, 2016 #

7 AM

S&C 15:00 intensity: (10:00 @0) + (5:00 @1)

yoga

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: adidas Supernova boost (i)

6 PM

Running (buggy/bag) 25:00 [1] 4.5 km (5:33 / km)
shoes: Asics Hyperspeed (ii)

Thursday Aug 4, 2016 #

7 PM

Off-road running 45:07 [3] 9.0 km (5:01 / km)
ahr:154 shoes: inov8 race ultra 270

Wheathampstead, a shade too hard really and should have backed off a little. Just wasn't quite feeling on top form.

S&C 10:00 intensity: (5:00 @0) + (5:00 @1)

yoga

Wednesday Aug 3, 2016 #

8 AM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: Asics 2000

6 PM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: Asics 2000

S&C 40:00 [3]

weights

Tuesday Aug 2, 2016 #

7 AM

S&C 15:00 intensity: (10:00 @0) + (5:00 @1)

yoga

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: adidas Supernova boost (i)

12 PM

Swimming intervals 27:00 intensity: (17:00 @1) + (10:00 @4) 1.0 km (27:00 / km)

2x100m, 4x50m, 4x25m
I wasn't timing myself closely but seemed to be around or just under 2:00 per 100m for the reps. And found I could feel a benefit straight away in terms of technique on the warm down.
6 PM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: adidas Supernova boost (i)

Monday Aug 1, 2016 #

7 AM

S&C 15:00 [2]

weights, bit reduced as I get used to the new set up

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: adidas Supernova boost (i)

6 PM

Running (buggy/bag) 30:00 [1] 5.5 km (5:27 / km)
shoes: adidas Supernova boost (i)

S&C 20:00 intensity: (10:00 @0) + (10:00 @1)

yoga

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