In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Orienteering Race||3|| 3:02:39|| 18.88||(9:40)|| 30.39||(6:01)|| 255|
| ||Cycling||1|| 2:31:12|| 38.77||(15.4/h)|| 62.4||(24.8/h)|| 800|
| ||Strength and Conditioning||1|| 1:00:00|
| ||Warm Up/Down||2|| 46:29|| 4.41||(10:33)|| 7.09||(6:33)|| 40|
| ||Swimming||1|| 24:23|
| ||Total||6|| 7:44:43|| 62.06|| 99.88|| 1095|
Cycling 2:31:12  62.4 km (24.8 kph) +800m
With Colm out to Crichton Castle, then home via Temple and Gladhouse.
Same ride as I did with Mark at the beginning of April, had the route on my watch to follow which more or less worked - only went the wrong way once or twice.
Taking it easy, with some efforts on the climbs to attempt to earn the polka dot jersey. Good stuff.
Swimming 24:23 
Orienteering Race 41:13  7.23 km (5:42 / km) +50m 5:31 / km
Scottish Relay Championships - Binning Wood
Went for the banter start and even managed to read the map a little before reaching the start kite. Took the path route left because I thought going straight would be horrible, only to see everyone who went straight get into 1 miles ahead of me. Oh well.
Did my own thing for the rest of it, though people were coming in and out all the time as courses crisscrossed. Didn't really have the legs for it though, so it was a bit of a trundle.
Not sure if I liked this or not, it was really a bit grotty and not overly exciting
Warm Up/Down 17:33  3.26 km (5:23 / km) +10m 5:18 / km
Easy jog to the start.
Orienteering Race 1:59:20  18.11 km (6:35 / km) +170m 6:18 / km
Scottish Individual Championships - Gullane and Yellowcraigs.
This was quite good really. Hadn't been sure how it was going to go, given my abysmal track record this year of finishing long races. But after a fun first 15 minutes in Yellowcraigs, I realised I was actually feeling okay.
I guess actually doing some training the past few weeks has paid off, as I wasn't totally exhausted after an hour.
Made a few wobbles here and there, hesitations in the circle, up the wrong path to 15, maybe some dodgy routechoices, a banana or two. But all in all, it wasn't too much of a shit-show.
I think I should have tried a bit harder to be honest, there was probably more to give, but I was just lacking the confidence in my physical fitness to push on.
Still, didn't feel anything in the hips which was great. The only thing that was sore was the DOMS in my glutes, maybe the Bulgarians were a tactical error.
Warm Up/Down 16:02  2.33 km (6:53 / km) +20m 6:36 / km
Shuffling back from the finish.
Strength and Conditioning 1:00:00 
4x10 Thoracic Exercises - All fours, Spiderman, Press up w/ reach, Elbow
10x Goblet Squats (16kg)
10+10 Single Leg Hip Hinge
6+6 Single Leg Box Squat
5x Inch Worms
10+10 Walking Overhead Lunge w/ High Knee (20kg)
2 Lengths Spiderman Crawl
Kept squat just above bodyweight, didn't want to totally wreck my legs for the weekend.
4x5 Back Squat (20, 40, 60kg warm-up, 80, 80, 84, 84kg)
4x5 Bulgarian Split Squat (40, 50, 50, 50kg)
Warm Up/Down 12:54  1.5 km (8:36 / km) +10m 8:19 / km
Orienteering Race 22:06  5.05 km (4:23 / km) +35m 4:14 / km
SOUL 5 - Tranent
I'd forgotten I was doing this to be honest, so my legs weren't too impressed from the squats this morning. Took a while to get them awake, but once I got going was moving alright.
Clean enough, bit far off the line to 8, and went up an alley too soon to 16, persuaded myself I'd come too far.
But no real complaints, expecially since my hip was unbothered, and if I'd had SI Air would've been at least 5 minutes faster, maybe even 10.
all weeks |