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Training Log Archive: Whitesheep

In the 7 days ending Jun 26, 2022:

activity # timemileskm+mload
  Off-road running3 3:33:00 25.94(8:13) 41.75(5:06) 43880.2
  Road running4 3:03:37 20.8(8:50) 33.47(5:29) 36454.7
  Running (buggy/bag)4 2:01:44 13.67(8:54) 21.99(5:32) 15345.7
  Orienteering1 1:02:57 7.6(8:17) 12.23(5:09) 9828.6
  S&C2 1:00:0025.3
  Total13 10:41:18 68.01 109.45 1053234.4
  [1-5]12 10:26:18

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MoTuWeThFrSaSu

Sunday Jun 26, 2022 #

6 AM

Off-road running long 2:08:14 intensity: (39:39 @1) + (51:34 @2) + (37:01 @3) 26.23 km (4:53 / km) +222m 4:41 / km
ahr:142 max:163 shoes: Saucony Peregrine

Nice easy loop of about 10 miles with a group of 5, then me & alex kept on for a bonus 45 mins or so during which we egged each other on a bit. Ideal long run.

Saturday Jun 25, 2022 #

9 AM

Running (buggy/bag) tempo 21:22 intensity: (19 @1) + (6 @2) + (4:46 @3) + (13:46 @4) + (2:25 @5) 5.0 km (4:16 / km) +32m 4:08 / km
ahr:169 max:180 shoes: Asics Fuji Trabuco

St Albans with the double
They’ve changed the course almost back to the old one. Better this way.
4 PM

Running (buggy/bag) 36:45 intensity: (12:19 @1) + (7:18 @2) + (17:08 @3) 7.31 km (5:02 / km) +39m 4:54 / km
ahr:140 max:161 shoes: New Balance Lazr

Friday Jun 24, 2022 #

9 AM

Running (buggy/bag) 18:55 intensity: (11:56 @1) + (6:59 @2) 3.2 km (5:55 / km) +26m 5:41 / km
ahr:133 max:146 shoes: Asics Tarther Japan

Running (buggy/bag) 20:00 [1] 3.5 km (5:43 / km)
shoes: Asics Tarther Japan

S&C 45:00 intensity: (10:00 @1) + (10:00 @2) + (10:00 @3) + (10:00 @4) + (5:00 @5)

PT
Absolutely brutal. We did squat jumps, I emptied the tank thinking we’d do 10-20 pert set. Nope - 40. After that pretty much anything was enough to take me to failure.
11 AM

Running (buggy/bag) 24:42 intensity: (21:36 @1) + (3:05 @2) + (1 @3) 2.98 km (8:16 / km) +57m 7:33 / km
ahr:123 max:143 shoes: Asics Tarther Japan

Completely spent

Thursday Jun 23, 2022 #

8 AM

Road running 1:04:14 intensity: (52:13 @1) + (11:06 @2) + (55 @3) 11.19 km (5:44 / km) +167m 5:20 / km
ahr:130 max:153 shoes: New Balance Lazr

5 PM

Road running 40:10 intensity: (15:00 @1) + (23:48 @2) + (1:22 @3) 7.68 km (5:14 / km) +85m 4:57 / km
ahr:136 max:150 shoes: On Cloud

Wednesday Jun 22, 2022 #

8 AM

Off-road running 42:57 intensity: (12:40 @1) + (29:07 @2) + (1:10 @3) 7.13 km (6:01 / km) +84m 5:41 / km
ahr:137 max:154 shoes: Saucony Peregrine

very tired but I'm keeping the mileage on an upward trend so that's to be expected
5 PM

Road running 44:30 intensity: (35:28 @1) + (9:02 @2) 7.99 km (5:34 / km) +83m 5:18 / km
ahr:130 max:144 shoes: On Cloud

Tuesday Jun 21, 2022 #

1 PM

Road running 34:43 intensity: (8:15 @1) + (15:33 @2) + (6:03 @3) + (3:49 @4) + (1:03 @5) 6.61 km (5:15 / km) +28m 5:09 / km
ahr:144 max:182 shoes: Saucony Type A

Easy with 8x 150m strides (30s walk/30s jog after)
Aimed for about my 800m pace from last week or a bit quicker
Good reminder about keeping good form:
- up on toes
- long stride (high cadence takes care of itself)
- slight forward lean
- nice & tall
7 PM

Orienteering 1:02:57 intensity: (12:26 @1) + (10:57 @2) + (39:34 @3) 12.23 km (5:09 / km) +98m 4:57 / km
ahr:146 max:159 shoes: New Balance Lazr

HH street O
Tried to keep this to a genuine easy effort but just over egged it a tad playing catch up after getting a bit stuck on the first one

Monday Jun 20, 2022 #

6 PM

Off-road running 41:49 intensity: (6:59 @1) + (27:30 @2) + (7:20 @3) 8.39 km (4:59 / km) +132m 4:37 / km
ahr:141 max:158 shoes: Asics Tarther Japan

10 PM

S&C 15:00 [0]

yoga

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