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Training Log: AliMas

In the last 7 days:

activity # timemileskm+m
  Running10 5:07:30 37.25(8:15) 59.95(5:08) 657
  Strength and Conditioning3 2:15:00
  Orienteering 3 1:47:34 12.15(8:51) 19.56(5:30) 589
  Total10 9:10:04 49.4 79.51 1246
  [1-5]10 6:55:04
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SaSuMoTuWeThFr

Thursday Mar 23 #

6 AM

Running 8:54 [2] 1.84 km (4:50 / km) +23m 4:33 / km
shoes: Asics DFA-33 (W)

Strength and Conditioning 45:00 [0]

8 AM

Running 10:19 [2] 2.07 km (4:59 / km)
shoes: Asics DFA-33 (W)

3 PM

Running 16:24 [2] 2.89 km (5:41 / km) +16m 5:32 / km
shoes: Asics gel zaraca 3

Lap of Kings and some drills with Felly.

Orienteering 7:56 [4] 1.93 km (4:06 / km) +13m 3:58 / km
shoes: Asics gel zaraca 3

Fun little course around KB with some extra oob planned by Nixon.

Running 13:04 [2] 2.61 km (5:00 / km) +8m 4:56 / km
shoes: Asics gel zaraca 3

Back to the flat.

Wednesday Mar 22 #

2 PM

Running 1:09:58 [2] 13.86 km (5:03 / km) +246m 4:38 / km
shoes: Saucony Nomads

Good run round BnB with Jack, Ewan, Tam Will, and Mark, Fay for a bit. Bit rainy but nothing special.

Tuesday Mar 21 #

7 AM

Running 30:18 [2] 6.07 km (5:00 / km) +124m 4:32 / km
shoes: Asics DFA-33 (W)

Easy lap of the Seat then to gym, found Sasha near the end. Seat looking nice with some snow on top.

Strength and Conditioning 30:00 [0]

Drills. Bashed my shin and knee but was fun.

Running 8:43 [2] 1.75 km (5:00 / km) +16m 4:46 / km
shoes: Asics DFA-33 (W)

1 PM

Running 19:19 [2] 3.52 km (5:29 / km) +47m 5:08 / km
shoes: Saucony Nomads

Expected the weather to have taken another turn so was happy to see the sun was still out when I finished my lecture. From KB to the far end of the Hermitage.

Running 14:44 [4] 3.96 km (3:43 / km) +1m 3:43 / km
shoes: Saucony Nomads

3x 1km [3 mins] across the Hermitage and down Blackford Glen road.

Solid stuff but can't take too much from the data as despite a few bumps it was net downhill and I had a rather large tail wind on my back. Nearly ran into several school children and dogs on the first rep but managed to weave my way through.

Running 17:12 [2] 3.44 km (5:00 / km) +28m 4:48 / km
shoes: Saucony Nomads

Back to KB then back to the flat. Three little runs at exactly 5mpk today, impressive.

Monday Mar 20 #

4 PM

Running 33:34 [2] 6.86 km (4:53 / km) +54m 4:42 / km
shoes: Asics DFA-33 (W)

Meadows with Tam, Jack, Will and P, yes good.

Strength and Conditioning 1:00:00 [0]

6 PM

Running 9:10 [2] 1.81 km (5:04 / km) +19m 4:49 / km
shoes: Asics DFA-33 (W)

Sunday Mar 19 #

8 AM

Running 17:37 [2] 2.77 km (6:22 / km) +17m 6:11 / km
shoes: Walsh PB Elite (DB)

Orienteering 31:44 [4] 5.83 km (5:27 / km) +129m 4:54 / km
shoes: Walsh PB Elite (DB)

BUCS Relay second leg
Jack did a top job and sent me out in second behind Hallam with Sheffield 45 seconds down. Some early blunders from me on 1 and 3 put the pressure on as Joe caught me. Managed to settled down after this and a slight miss from Joe on 4 put me back in the lead. Went right on the long leg through the start, which was quite worrying but seemed like a solid route. Got to the control and could see I had a gap on Joe so pushed hard on the track bits and was clean from there to spectator. Made a mistake on a path control towards the end which got me worried again but no sign of Joe. Handed over to Sasha in the lead who did the business, lovely.

Running 8:30 [2] 1.23 km (6:55 / km) +17m 6:28 / km
shoes: Walsh PB Elite (DB)

Saturday Mar 18 #

12 PM

Running 15:21 [2] 2.95 km (5:12 / km) +25m 4:59 / km
shoes: Walsh PB Elite (DB)

Orienteering 1:07:54 [4] 11.8 km (5:45 / km) +447m 4:50 / km
shoes: Walsh PB Elite (DB)

BUCS at Wharncliffe
Going well for the first 5 and had caught Colm, then made a rash route choice decision to 6 and went up. Regretted the choice pretty quickly but was too deep to make a change, got to the path at the top and legs were not shifting. Dead legs continued for a while and I was having some real negative thoughts as Dane flew past me on the track to 7 and I was just clinging on to Colm through to 10. Managed to get going a bit more from here and took a gel up to 12, relieved when the open came and the legs were working a little more and kept it clean through to the finish.

Running 14:23 [2] 2.32 km (6:12 / km) +16m 5:59 / km
shoes: Walsh PB Elite (DB)

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