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Training Log Archive: Sludo

In the 7 days ending Jan 24, 2016:

activity # timemileskm+m
  Running5 3:20:47 23.55(8:31) 37.91(5:18) 776
  Orienteering2 1:58:12 10.77(10:59) 17.33(6:49) 558
  Total6 5:18:59 34.32(9:18) 55.24(5:46) 1334

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Sunday Jan 24, 2016 #

9 AM

Running 16:18 intensity: (2:42 @1) + (2:28 @2) + (10:24 @3) + (44 @4) 2.29 km (7:07 / km) +149m 5:22 / km
ahr:152 max:173 shoes: x talon 212 #3

Orienteering 50:25 intensity: (20 @1) + (4 @2) + (9 @3) + (16:01 @4) + (33:51 @5) 9.06 km (5:34 / km) +239m 4:55 / km
ahr:179 max:186 shoes: x talon 212 #3

EUOC Arthurs Seat Mass Brown

Really fun race and well planned, with a good mix of legs. A bit down at the start but ground it out, ending up with Iain Embry and Michael Adams for the last half. Long leg to #21 looked decisive, but I thought too weighted towards a L round the road route. Both Iain and Michael went this way too so must have been reasonably obvious route, but did catch and overtake a good margin on a chap infront.

Legs quite tired throughout, noticeably on the last climb where I started closing down Iain before my legs went completely (probably trying too hard).

Knee in good shape, no complaining from shins either.

Need to change these shoes though, not confident on the downhills at all since the rocky landscape of Tenerife trashed all the grip.

Running 11:35 intensity: (4:16 @1) + (4:49 @2) + (2:30 @3) 2.01 km (5:46 / km) +12m 5:36 / km
ahr:142 max:157 shoes: x talon 212 #3

Saturday Jan 23, 2016 #

9 AM

Running 7:47 intensity: (2:21 @1) + (1:19 @2) + (4:07 @3) 1.38 km (5:38 / km)
ahr:144 max:164 shoes: RocLite 243 #2

Running race 18:59 intensity: (11 @1) + (2 @2) + (4 @3) + (53 @4) + (17:49 @5) 4.93 km (3:51 / km) +78m 3:34 / km
ahr:184 max:191 shoes: RocLite 243 #2

Falkirk Parkrun.

Felt really tired when I woke up this AM and on warm up, but managed to get HR up reasonably quickly from the off. went way too hard first 2km per the usual then the last hill and 2km were pretty painful. beaten by a number of kids. good to get a hard workout though.

will try and do these every two weeks in between Midland champs weekends down south.

knee seemed remarkably fine.

Running 22:27 intensity: (1:07 @1) + (6:33 @2) + (14:47 @3) 4.01 km (5:36 / km) +58m 5:13 / km
ahr:152 max:162 shoes: RocLite 243 #2

extended WD, pretty tired.

Friday Jan 22, 2016 #

8 PM

Running 45:40 intensity: (6:40 @1) + (16:42 @2) + (22:18 @3) 8.62 km (5:18 / km) +151m 4:52 / km
ahr:149 max:162 shoes: RocLite 243 #2

gentle plod round Uni. felt reasonably good after a rest day although taking it easy.

Wednesday Jan 20, 2016 #

6 PM

Orienteering 40:57 intensity: (9 @1) + (5 @2) + (38 @3) + (10:48 @4) + (29:17 @5) 5.17 km (7:55 / km) +202m 6:37 / km
ahr:180 max:189 shoes: x talon 212 #3

FVO night Abbey Craig.

Really good fun as per usual with a decent field too. Trying to keep up with Spongey and Jamie S on the first few loops (some success), caught Jamie S back up once Spongey darted off on his loop and I took a few good routes. Jamie then disappeared (headtorch issues I heard afterwards) so was just plodding round on my own trying not to make too many mistakes. up to a couple of minutes lost maybe in the latter half once I got tired, but really hard to get round clean.

L shin was a bit sore afterwards, sign of actually doing some decent training. one to watch.

Orienteering 26:50 intensity: (8:46 @1) + (8:32 @2) + (9:32 @3) 3.1 km (8:39 / km) +117m 7:17 / km
ahr:144 max:164 shoes: x talon 212 #3

warm down and collecting controls. lovely.

Tuesday Jan 19, 2016 #

9 PM

Running 25:21 intensity: (7:23 @1) + (6:32 @2) + (11:26 @3) 4.32 km (5:52 / km) +134m 5:05 / km
ahr:145 max:164 shoes: RocLite 243 #2

Pootle to get the Co-Op meal deal via some secret training for tomorrow's night O ;-).

Knee pretty crap at work today. Sat down for long periods of time.

Feeling generally quite positive about stuff now, all courses drafted for Midlands and smashed a spreadsheet at work today.

Monday Jan 18, 2016 #

8 PM

Running 52:40 intensity: (3:39 @1) + (11:19 @2) + (27:55 @3) + (9:47 @4) 10.36 km (5:05 / km) +194m 4:39 / km
ahr:156 max:174 shoes: RocLite 243 #2

Out from work to Cambusbarron. Tried to put a few efforts in but generally too slippy underfoot to produce any real pace. Very enjoyable out in still, cold and snowy conditions.

Knee definitely feeling it and didn't really enjoying the jolting from the churned up snow/slush. Bit sore afterwards.

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