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Training Log: Poo Boy

In the last 7 days:

activity # timemileskm+m
  Running (Road)8 3:49:49 31.15(7:23) 50.13(4:35) 224
  Running (Terrain/Soft)5 1:44:48 13.0(8:04) 20.92(5:01) 228
  Orienteering5 1:40:57 16.07(6:17) 25.87(3:54) 187
  Strength & Conditioning2 1:40:00
  Running1 59:02 7.93(7:26) 12.77(4:37) 145
  Drills2 5:10 0.45(11:23) 0.73(7:05) 7
  Total10 9:59:46 68.61 110.42 790
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Tuesday Feb 21 #

5 PM

Running (Terrain/Soft) 15:05 [2] 3.17 km (4:45 / km) +12m 4:40 / km
shoes: Nike Pegasus 32 (Grey)

Drills 3:21 [1] 0.39 km (8:35 / km) +0m 8:33 / km
shoes: Nike Pegasus 32 (Grey)

Running (Road) (Threshold) 54:09 [4] 14.43 km (3:45 / km) +5m 3:45 / km
shoes: Nike Pegasus 32 (Grey)

Continuing a bit of a theme trying to conquer sessions I've done in the past which injured me. This time a throwback to February 2014 which I have fond memories of.

5, 10, 15, 10, 5 mins at T. My fond memories conveniently didn't include how bloody hard this session is.

Wet and very very windy so just going on feeling (as my HR monitor also wasn't working). Found the limit in my legs, they were feeling and tight and leaden after the 15min rep. Pace respectable considering the conditions I think.

Would have been more fun with Speake.

Running (Road) 25:40 [2] 5.69 km (4:31 / km) +4m 4:30 / km
shoes: Nike Pegasus 32 (Grey)

Conveniently bumped into Pat and Murray for a warm down until I bonked as per and crawled home.

Monday Feb 20 #

Note

By some miracle my foot seems to be entirely better after a fun weekend catching up with people and getting my head back into Sprint O. This is fortunate as I really want to start getting some decent weeks back under my belt now.
12 PM

Running (Road) 45:55 [2] 10.75 km (4:16 / km) +107m 4:04 / km
shoes: Nike Pegasus 33 (Black)

Ran from work over Arthur's Seat to get my bike from Waverly. Lovely sunny day, had to get my blindingly pale skin out. Feeling a bit short of sleep today but good running.
5 PM

Running (Terrain/Soft) 54:50 [2] 11.89 km (4:37 / km) +166m 4:19 / km
shoes: Nike Pegasus 31 #2

Playing on the seat again in the fading light and a pretty epic gale. Loving every second of it and not a peep from my foot :)

Strength & Conditioning 1:00:00 [1]

Just with Tess tonight - good chat and feeling better than I've ever done before. I think I actually enjoyed it!

Sunday Feb 19 #

9 AM

Running (Road) 4:57 [1] 0.98 km (5:03 / km)
shoes: Asics Cumulus 16 #6 (Yellow)

Orienteering 27:30 [3] 7.23 km (3:48 / km) +69m 3:38 / km
shoes: Asics Cumulus 16 #6 (Yellow)

Armagh Urban

I mean I still don't like urban races, but at least this one was quite a pleasant length so I never got too bored to concentrate. Thanks to this I somehow managed to win which was quite surprising considering how rough I felt. Not many mistakes at all.

Running (Terrain/Soft) 17:18 [2] 3.03 km (5:43 / km) +42m 5:20 / km
shoes: Inov8 X-Talon 212 (Blue/Red)

Easy around the junior course with the guys - much better than our course!

Saturday Feb 18 #

11 AM

Running (Road) 14:39 [2] 3.02 km (4:51 / km) +15m 4:44 / km
ahr:124 max:125 shoes: Inov8 X-Talon 212 (Blue/Red)

Drills 1:49 [1] 0.34 km (5:21 / km) +6m 4:54 / km
shoes: Inov8 X-Talon 212 (Blue/Red)

Orienteering (Sprint) 16:48 [4] 4.38 km (3:50 / km) +26m 3:44 / km
shoes: Inov8 X-Talon 212 (Blue/Red)

Armagh Sprint Quali

Not bad, just missed a couple of routes. Went out a bit fast then realised I was well ahead of Shmint and Murray (who started at the same time) so eased off a bit in the middle but won my heat pretty comfortably.

Got a bit annoyed with the ambiguous control placement and having to scrutinise my descriptions all the time but perhaps I've just become a diva. A good area and a good course all in all.

Running (Road) 10:27 [1] 1.95 km (5:22 / km) +12m 5:12 / km
shoes: Inov8 X-Talon 212 (Blue/Red)

3 PM

Running (Road) 21:26 [1] 3.67 km (5:50 / km) +17m 5:43 / km
ahr:133 max:139 shoes: Inov8 X-Talon 212 (Blue/Red)

Orienteering (Sprint) 14:12 [4] 3.98 km (3:34 / km) +41m 3:24 / km
shoes: Inov8 X-Talon 212 (Blue/Red)

Armagh Sprint Final - 3rd behind Kris and GG

Results - http://www.niorienteering.org.uk/wp-content/upload...

I took the bad route on #2 but got away with it thanks to most others doing the same. After that I was really happy with my decision making, alertness and aggression. Didn't feel half as rusty as I expected to and quite pleased to have a positive performance at this stage of the season and after a few weeks of disruption.

Running (Terrain/Soft) 13:30 [1] 2.43 km (5:33 / km) +8m 5:28 / km
ahr:118 max:139 shoes: Inov8 X-Talon 212 (Blue/Red)

Foot a bit aggravated this evening.

Friday Feb 17 #

11 AM

Running (Road) 20:27 [2] 4.32 km (4:44 / km) +6m 4:42 / km
shoes: Asics Cumulus 16 #6 (Yellow)

Warm up with the boys

Orienteering (Sprint) 25:57 [3] 6.28 km (4:08 / km) +14m 4:05 / km
shoes: Asics Cumulus 16 #6 (Yellow)

Easy training on Drumgor which is probably the most spectacularly grim housing estate I've ever found, it looked like an army training area. Good fun!
6 PM

Running (Road) 12:24 [1] 1.93 km (6:25 / km) +17m 6:09 / km
ahr:100 max:107 shoes: Inov8 X-Talon 212 (Blue/Red)

Running (Terrain/Soft) 4:05 [1] 0.4 km (10:12 / km)
ahr:110 max:125 shoes: Inov8 X-Talon 212 (Blue/Red)

Orienteering (Night) 16:30 [4] 4.0 km (4:08 / km) +39m 3:56 / km
ahr:156 max:166 shoes: Inov8 X-Talon 212 (Blue/Red)

Mass-start night sprint thing at the Planetarium.

Up against Kris, GG and Emil. Ran in a British pack for a while and alternated getting stuck in thick bushes before coming back together again for the final section. Finished 3rd behind Emil and Kris. Some pretty suspect orienteering going on but good fun and head-to-head racing practice.

Running (Road) 12:00 [1] 1.89 km (6:21 / km) +29m 5:54 / km
shoes: Inov8 X-Talon 212 (Blue/Red)

Back with Kris.

Thursday Feb 16 #

11 AM

Running 59:02 [2] 12.77 km (4:37 / km) +145m 4:22 / km
ahr:128 max:143 shoes: Asics Cumulus 16 #6 (Yellow)

In Northern Ireland but giving the 5km a miss. Better safe than sorry and bigger fish to fry.

Ran with GG around a nice country park woodland place. Tried a few fast strides at the end to test the foot, which was good.
4 PM

Running (Road) 7:45 [1] 1.5 km (5:10 / km) +13m 4:57 / km
shoes: Asics DS Skyspeed 3

To and from the City Hotel.

Strength & Conditioning 40:00 [1]

"Light s&c" with C Ward. I still suffered like a little bitch.

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