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Training Log Archive: DonP

In the 7 days ending Dec 3:

activity # timemileskm+m
  Running8 5:15:08 39.9(7:54) 64.21(4:54)
  Road Bike1 1:11:00 15.0(4:44) 24.14(2:56)
  Orienteering3 53:05 7.7(6:54) 12.39(4:17)
  Total9 7:19:13 62.6(7:01) 100.75(4:22)

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Sunday Dec 3 #

10 AM

Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi)
shoes: VJ Supra

Good warm up before Glasgow Parks Champs Race 1. Hurt the sole of my left foot again on a stone on the track going to the start.

Orienteering race 14:53 [5] 1.9 mi (7:50 / mi)
shoes: VJ Supra

Glasgow Parks Race 1, Cathkin Braes. Small overshoot at No1, too far right on No 2, 1min lost. Didn't run very well but happy with the result.
Mrs P finally had a good run at Cathkin! You should have heard her before the race!

Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)
shoes: VJ Supra

Token cool down jog.
12 PM

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: VJ Supra

Warm up before Glasgow Parks Race 2 at Linn Park.

Orienteering race 14:58 [5] 2.4 mi (6:14 / mi)
shoes: VJ Supra

Glasgow Parks Race 2 at Linn Park. Messed up No 1 when I headed in to the wood to a small un-marked root. 20 secs lost. Ran past No4 when I didn't realise the large concrete / stone structure was in fact the boulder. 1 min lost. The rest was fine except for getting attacked by a dog between 9 and 10. Managed to win.

Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)
shoes: VJ Supra

Token cool down jog.
2 PM

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: VJ Supra

Warm up before Glasgow Parks Race 3 at Drumpellier Country Park.

Orienteering race 23:14 [5] 3.4 mi (6:50 / mi)
shoes: VJ Supra

Glasgow Parks Race 3 at Drumpellier Country Park. Went straight to No 1 but was too far right. 15 secs lost. Cut in slightly too early at No 4. 15 secs lost. Slight overshoot at No 6 10 secs lost. Nearly ran past No 6 (one of the dreaded timber posts in the new plantation). Otherwise fine.
Managed another win to win overall.
Navigation a bit rusty but got in to it again at Drumpellier.
A lot more 'proper' forest orienteering than in previous years.
Felt my running wasn't 100% but enough to get me round.
That might be orienteering finished for 2017 - unless there's a Blue Course at the FVO Barr Wood event on 17th December but there isn't any info on their web site. Does anyone know?

Saturday Dec 2 #

9 AM

Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Kalengi Kiprun SD

Warm up lap of the usual Linwood Parkrun course lots of ice!

Running race 19:08 [5] 3.1 mi (6:10 / mi)
shoes: Kalengi Kiprun SD

Linwood Parkrun on a different course due to the sheets of ice in the woodland trail section. Legs dead so plodded round. Mrs P ran her 150th Parkrun today.

Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Kalengi Kiprun SD

Cool down run lap of the usual course with Ryan and Euan.

Friday Dec 1 #

12 PM

Running 34:00 [3] 4.2 mi (8:06 / mi)
shoes: Salamon Shigarri

Run from work to the Lomondgate SUDs pond, a few laps and back

Uncle Terry has announced the venues for the 'hunt the mini-markers in the rhododendron' extravaganza on Sunday and we're going to Cathkin Braes! Initial reaction from Mrs P - we're not going (brilliant I thought), but then realised she has the WSV Trophy from last year and is expected to return it on Sunday. Watch this space!

Thursday Nov 30 #

7 PM

Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Mizuno Wave Connect 3

Warm up before track session.

Running intervals 28:00 [5] 4.6 mi (6:05 / mi)
shoes: Kalengi Kiprun SD

Track session at Linwood track on a bitterly cold evening (0C) with a strong northerly wind blowing. Only me and Euan running.
Session was 400m (1min) + 600m (2mins) + (3 x 1,000m (2mins)) + 600m (2mins) + 400m Recoveries were easy jogs.
A bit sluggish but toughed it out.
Said good-by to old friends today - my old ASICS Gel Hyper Speed 4's and hello to my new (early present from Santa) Kalengi Kiprun SD's.

Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Mizuno Wave Connect 3

Cool down run round nearby streets.

Wednesday Nov 29 #

12 PM

Running 1:08:00 [3] 8.0 mi (8:30 / mi)
shoes: Saucony Excursion TR8

Run from work to the Strathleven Industrial Estate, two laps of the paths in the woods round the estate and back. Lovely day for it - clear, cold and sunny. Hurt the sole of my left foot again standing on a sharp stone. It was getting better but now really sore. Need to ice it when I get home. Perhaps also need to ditch my old Saucony Excursion TR8's as they've now covered 725 miles, but keep them in my locker at work to save me bringing running shoes in.

Tuesday Nov 28 #

7 AM

Road Bike 1:11:00 [3] 15.0 mi (4:44 / mi)

Tentative cycle to work in the frost and occasional icy stretch.

Monday Nov 27 #

7 PM

Running warm up/down 16:00 [3] 2.0 mi (8:00 / mi)
shoes: Mizuno Wave Connect 3

Warm up run over to Craigends Road hill.

Running hills 45:00 [5] 6.0 mi (7:30 / mi)
shoes: Mizuno Wave Connect 3

Hill reps - 10 x Craigends Road hill. Felt dreadful so hung on at the back of the pack.

Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Mizuno Wave Connect 3

Run back to the sports centre.

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