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Training Log: DonP

In the last 7 days:

activity # timemileskm+m
  Running6 3:38:00 27.1(8:03) 43.61(5:00)
  Road Bike1 1:08:00 15.0(4:32) 24.14(2:49)
  Orienteering1 1:00:00 10.0(6:00) 16.09(3:44)
  Total7 5:46:00 52.1(6:38) 83.85(4:08)
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Friday Dec 2 #

12 PM

Running 25:00 [3] 3.0 mi (8:20 / mi)
shoes: Saucony Excursion TR8

Recovery / easy run from work to the Lomondgate SUDS pond and back.

Thursday Dec 1 #

7 PM

Running warm up/down 16:00 [3] 2.0 mi (8:00 / mi)
shoes: Saucony Omni 10

Warm up before intervals.

Running intervals 20:00 [5] 2.5 mi (8:00 / mi)
shoes: Asics Gel Hyper Speed 4

Easier track session at Linwood track. 10 x 300m with 100m very easy jog recovery. The 300's were run in 60 - 62 secs and the recovery was 1 minute.

Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Saucony Omni 10

Cool down run round the trails on Linwood Moss.

Wednesday Nov 30 #

6 PM

Running 43:00 [3] 5.0 mi (8:36 / mi)
shoes: Karrimor Tempo 3 Trail

Weary run over to Houston House Woods with the head torch after a stressful day at work. Tracks badly churned up and some sections covered in debris from the current felling operations.

Tuesday Nov 29 #

12 PM

Running 28:00 [3] 3.5 mi (8:00 / mi)
shoes: Saucony Excursion TR8

Recovery run from work to the Lomondgate SUDS pond, a few laps and back.
5 PM

Road Bike 1:08:00 [3] 15.0 mi (4:32 / mi)

Cycle home from work.

Monday Nov 28 #

7 PM

Running warm up/down 11:00 [3] 1.3 mi (8:28 / mi)
shoes: Saucony Omni 10

Warm up before intervals.

Running intervals 43:00 [5] 6.0 mi (7:10 / mi)
shoes: Saucony Omni 10

Intervals with the athletic club on the trails on Linwood Moss. Session was 1 x 1min (30secs) + 2mins (1min) + (5 x 5mins (2mins)) + 2mins (1min) + 1min.
Tired after yesterday.

Running warm up/down 10:00 [3] 1.3 mi (7:42 / mi)
shoes: Saucony Omni 10

Cool down run.

Sunday Nov 27 #

11 AM

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: VJ Supra

Warm up before Scottish Score Champs.

Orienteering race 1:00:00 [5] 10.0 mi (6:00 / mi)
shoes: VJ Supra

Scottish Score Champs at Palacerigg Country Park, Cumbernauld.
Decided to do this as it was nearby and it would mean an hour in terrain. Ran quite well but could have been slightly better.
Slow run from the start to 110 sorting out a route, but then decided to turn north-west and head round the large number of controls there, which I think was the right thing to do.
Small overshoot at 136.
Hesitated for too long just after 134 trying to figure out the best route round the next few controls.
Missed out 140 which I think was the right thing to do.
Overshot 148 and lost about 30 seconds.
Missed out 158 as it was in the middle of the rough stuff.
Mad dash back to the finish and arrived at exactly 60mins 00secs!
Can't really complain about my result as I was well up in the 60 minute results and managed to win M55!
Nice day for it.

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