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Training Log Archive: Whitesheep

In the 7 days ending Dec 15, 2018:

activity # timemileskm+mload
  Running (buggy/bag)6 3:38:00 22.56(9:40) 36.3(6:00) 28543.6
  Off-road running2 2:31:49 20.82(7:18) 33.5(4:32) 25073.9
  Road running2 2:00:30 15.6(7:44) 25.1(4:48) 22046.0
  Orienteering1 44:20 3.98(11:09) 6.4(6:56) 24035.5
  S&C1 25:001.3
  Total10 9:19:39 62.94 101.3 995200.2
  [1-5]9 8:54:39

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SuMoTuWeThFrSa

Saturday Dec 15, 2018 #

9 AM

Off-road running tempo 18:29 [4] 5.0 km (3:42 / km) +50m 3:31 / km
ahr:169 shoes: Mizuno wave ekiden

St Albans
Good steady run, time is pretty solid on the new course and especially good for me at that heart rate.

Orienteering race 44:20 [4] 6.4 km (6:56 / km) +240m 5:50 / km
ahr:165 shoes: inov8 roclite 243 (ii)

SLOW club champs at newlands corner
Not a great one for me as I got myself on the wrong path a few times. Just not taking quite enough care when some paths were indistinct and a few unmarked due to mtb trails.
Another steady effort, didnt feel as though I had much of a top gear but that probably reflects the training I’m doing which is a high volume for me but little/no fast intervals.

Off-road running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: Mizuno wave ekiden


Light Blue - Splits

Friday Dec 14, 2018 #

2 PM

Running (buggy/bag) 1:37:30 [1] 15.5 km (6:17 / km) +125m 6:03 / km
ahr:128 shoes: inov8 race ultra 290

Thursday Dec 13, 2018 #

6 AM

Road running tempo 1:21:30 intensity: (20:00 @1) + (25:00 @2) + (20:00 @3) + (16:30 @4) 17.6 km (4:38 / km) +120m 4:29 / km
ahr:148 shoes: New Balance 1500

Childwickbury out & back
Must have just missed the group so a solo progression effort

Wednesday Dec 12, 2018 #

8 AM

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

5 PM

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

Road running 39:00 [1] 7.5 km (5:12 / km) +100m 4:53 / km
ahr:132 shoes: adidas Supernova boost (iii)

Christmas card run

Tuesday Dec 11, 2018 #

12 PM

Running (buggy/bag) 1:03:00 [1] 10.5 km (6:00 / km)
ahr:130 shoes: inov8 parkclaw

easy errands with lil

Monday Dec 10, 2018 #

8 AM

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

8 PM

S&C 25:00 [0]

yoga

Sunday Dec 9, 2018 #

1 PM

Off-road running long 1:58:20 intensity: (1:00:00 @2) + (58:20 @3) 26.0 km (4:33 / km) +200m 4:23 / km
ahr:150 shoes: New Balance 1500

Nice route to nomansland, on roads to the edge of st a then picking up the Thursday group route, nickey line and swan walk. No serious gradients or rough bits so is a good one for keeping a steady effort going.
V windy day so pleased with the pace especially for a moderate effort.

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