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Training Log Archive: Whitesheep

In the 7 days ending Oct 22, 2018:

activity # timemileskm+mload
  Road running4 3:24:18 25.85(7:54) 41.6(4:55) 25082.2
  Orienteering1 1:25:31 6.28(13:38) 10.1(8:28) 35068.4
  Running (buggy/bag)5 1:10:50 7.36(9:37) 11.85(5:59) 13014.2
  Off-road running2 40:00 4.29(9:20) 6.9(5:48) 608.0
  S&C2 40:005.5
  Total11 7:20:39 43.78 70.45 790178.3
  [1-5]10 6:50:39

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TuWeThFrSaSuMo

Monday Oct 22, 2018 #

8 AM

Running (buggy/bag) 12:30 [1] 2.58 km (4:51 / km) +40m 4:30 / km
shoes: adidas Supernova boost (iii)

6 PM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km) +40m 5:24 / km
shoes: adidas Supernova boost (iii)

didn’t feel so sprightly this evening, and a bit of doms in my glutes confirms it’s a while since I’ve run through heather
8 PM

S&C 20:00 intensity: (10:00 @0) + (10:00 @2)

core & yoga

Sunday Oct 21, 2018 #

Event: Compass sport cup final
 
11 AM

Orienteering race 1:25:31 [4] 10.1 km (8:28 / km) +350m 7:13 / km
ahr:171 shoes: Icebug (iv)

CSC final - Cannock Chase- 25th
Two parts to this, going well when the running was a bit easier then struggled relatively in the heavy heather and bracken. Not helped by a couple of decisions to go through stuff, at #8 and #18 especially, though actually looking back at the map they don't look like terrible decisions. Still I had been doing well in the first part to avoid the undergrowth and should probably have stuck to that.
Mostly good on the fine nav, not as rusty as I might have expected. Veg was sometimes not so helpful (as advertised) and nothing around #6 looked like I expected from the map, but was good at holding my line.

Off-road running 10:00 [1] 1.5 km (6:40 / km)
shoes: Icebug (iv)

Saturday Oct 20, 2018 #

9 AM

Road running 40:30 [2] 8.5 km (4:46 / km) +100m 4:30 / km
ahr:144 shoes: Asics Hyperspeed (ii)

Easy round the houses

Friday Oct 19, 2018 #

3 PM

S&C 20:00 [0]

nap time yoga
4 PM

Running (buggy/bag) 26:00 [1] 4.1 km (6:20 / km)
ahr:127 shoes: adidas Supernova boost (iii)

Easy with lil to run a few errands

Thursday Oct 18, 2018 #

6 AM

Road running 1:13:30 intensity: (20:00 @1) + (40:00 @2) + (13:30 @3) 14.6 km (5:02 / km) +120m 4:50 / km
ahr:134 shoes: Asics 451

Easier than usual due to Abingdon taper
Actually I was feeling a bit one paced and I laboured up piggotshill, so glad to be on an easier day.
Good hr though. From experience good things start to happen when a genuinely easy pace is 5 mins/km. Since going on holiday I'm on a really good run of 37 training days out of 41, and I think the consistency is paying off.

Wednesday Oct 17, 2018 #

8 AM

Running (buggy/bag) 9:00 [1] 1.3 km (6:55 / km) +30m 6:12 / km
shoes: adidas Supernova boost (iii)

Road running 20:18 [1] 3.5 km (5:48 / km) +30m 5:34 / km
ahr:127 shoes: adidas Supernova boost (iii)

super easy exploring a couple of parks nearby
5 PM

Off-road running 30:00 [1] 5.4 km (5:33 / km) +60m 5:16 / km
ahr:130 shoes: inov8 race ultra 290

Running (buggy/bag) 8:20 [1] 1.3 km (6:25 / km) +20m 5:57 / km
shoes: inov8 race ultra 290

Tuesday Oct 16, 2018 #

6 AM

Road running 32:30 intensity: (5:00 @1) + (17:30 @4) + (10:00 @5) 7.8 km (4:10 / km)
ahr:170 max:182 shoes: New Balance 1500

2 miles tempo, 2x 400m, 2 miles tempo
P&C were doing a (tough?) taper session of 2x 2 miles marathon pace with 5 mins rest. So I slotted in the 400s in the rest, and went with paul’s (slightly too fast?) reps for a good challenging session overall.
Times: 12:21, 81, 82, 12:52*

* unfortunate to be blocked off by cars/lorries three times so this was artificially slow

Road running warm up/down 37:30 intensity: (27:30 @1) + (10:00 @2) 7.2 km (5:13 / km)
shoes: New Balance 1500

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