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Training Log: Poo Boy

In the last 7 days:

activity # timemileskm+m
  Running5 3:25:50 27.25(7:33) 43.85(4:42) 461
  Running (Terrain/Soft)2 58:21 7.64(7:38) 12.3(4:45) 66
  Running (Road)2 40:52 5.19(7:53) 8.35(4:54) 48
  Orienteering1 20:14 3.19(6:20) 5.14(3:56) 13
  Drills2 15:16 0.89(17:11) 1.43(10:41) 5
  Total6 5:40:33 44.16(7:43) 71.07(4:48) 594
averages - sleep:7 weight:62kg
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Friday Jun 23 #

Note
slept:8.0 (rest day)

Don't feel like I need this but I suppose that's the point.
7 PM

Note

The first race at the World Champs is one week away! I've written a bit about what we do in the run-up to the big day on the GB team's blog:

http://gbteamwoc2017.blogspot.co.uk/2017/06/taperi...

We've been blown away by the number of people who've generously donated on our fundraising page too - thank you so much!

https://mydonate.bt.com/fundraisers/fuelgbwoc

Thursday Jun 22 #

Note
slept:6.0

Sooooo much daylight

There's a lot of moaning about the heat on AP recently, but I can't say I've noticed any change in Scotland :(
5 PM

Running (Terrain/Soft) 18:41 [2] 4.02 km (4:39 / km) +7m 4:36 / km
shoes: Asics DSTrainer 20 (Mental)

Running (Reps) 20:00 [5] 4.0 km (5:00 / km)
shoes: Asics DSTrainer 20 (Mental)

10 x 200m fast. Feeling really good tonight.

My 16th and probably nearly last Meadowbank session of the season...think I enjoyed it the most!

Drills 10:00 [1] 0.76 km (13:09 / km) +5m 12:42 / km
shoes: Asics DSTrainer 20 (Mental)

Regular drills + strides before, then a few walking hurdle drills after since someone had left them nicely set up at a forgiving height.

Running (Terrain/Soft) 21:19 [2] 4.34 km (4:55 / km) +50m 4:39 / km
shoes: Asics DSTrainer 20 (Mental)

Wednesday Jun 21 #

Note
slept:7.0

12 PM

Running 47:10 [2] 10.23 km (4:37 / km) +167m 4:16 / km
shoes: Nike Pegasus 32 (L Black)

Mortonhall loop from work. Felt really good, probably better than yesterday! Think I'm on the up.
6 PM

Note

Got a gentle leg rub from Bob who Carcas gave me the number for. Dead nice guy. He did a little bit of stretching work on my hip flexors with the bit that goes upwards from them towards the stomach (can't remember the weird name) and it seems to have helped nicely.

Tuesday Jun 20 #

5 PM

Running (Terrain/Soft) 18:21 [2] 3.94 km (4:39 / km) +9m 4:36 / km
shoes: Asics DSTrainer 20 (Mental)

Lovely evening and back to the strong headwind down the hill that I know and love.

Drills 5:16 [1] 0.67 km (7:52 / km)
shoes: Asics DSTrainer 20 (Mental)

I met three WOC runners on my warm up today.

Running (VO2 Intervals) 24:10 [5] 6.11 km (3:57 / km) +5m 3:56 / km
shoes: Asics DSTrainer 20 (Mental)

Reduced VO2 session of 5x 1km solo.

I've still been feeling pretty low on energy in my limbs the last few days, but have taken some steps in my diet to try and get back to normal. My legs felt sort of empty inside tonight but actually the session was good and I'm happy with the times on a pretty windy day. It's mostly in my head I think and I even started with a few 69s so things are probably back to normal.

2.59, 59, 59, 57, 57

Running (Road) 19:22 [2] 4.04 km (4:48 / km) +39m 4:34 / km
weight:62kg shoes: Asics DSTrainer 20 (Mental)

Home via the circuit gym for some accurate scales.

Monday Jun 19 #

12 PM

Running 48:33 [2] 10.01 km (4:51 / km) +93m 4:38 / km
shoes: Nike Pegasus 32 (L Black)

Lunchtime hermitage - lovely conditions, feeling a little better than expected.

Sunday Jun 18 #

9 AM

Running (Road) 12:08 [1] 2.39 km (5:05 / km) +9m 4:59 / km
shoes: Asics DS Skyspeed 3

Orienteering (Sprint) 20:14 [3] 5.14 km (3:56 / km) +13m 3:53 / km
shoes: Asics DS Skyspeed 3

Edinburgh South

Running (Road) 9:22 [1] 1.92 km (4:53 / km)
shoes: Asics DS Skyspeed 3

5 PM

Running 1:05:57 [2] 13.5 km (4:53 / km) +195m 4:33 / km
shoes: Nike Pegasus 32 (L Black)

Hot and sunny B+B, dead nice. Legs pretty tired but there was tanning to do.

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