Training Log Archive: susanIn the 7 days ending Aug 1, 2015:
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Saturday Aug 1, 2015 #
Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Asics Nimbus 16 White
Warm up & cool down
8 AM
Running (Sand) 30:01 4.21 km (7:08 / km) +2m 7:07 / km
ahr:129 max:137 shoes: Asics Nimbus 16 White
Turns out parkrun was just too much of a palaver so we did a beach run instead. 30 minutes for Davy pre-breakfast
8 PM
Orienteering 17:56 [5] 3.61 km (4:58 / km) +11m 4:54 / km
shoes: Asics Nimbus 16 White
Open sprint race in Nairn. Loved it loved it loved it. Really pleased with physical shape. The closer I look, the more I see where I leaked time, but still. A great feeling to run past the ditherers :) Great course attack & control flow.
I've counted 23s of time loss so it'll be interesting to see the splits
I've counted 23s of time loss so it'll be interesting to see the splits
Friday Jul 31, 2015 #
Event: WOC 2015 & Scottish 6 days
Note
Chilled out holiday-day with beach and ice cream, topped off with spectating at the sprint quals - some great runs by the team.
I'm told I'm running before breakfast tomorrow (!) but no parkrun after all as the logistics were just too much.
I'm told I'm running before breakfast tomorrow (!) but no parkrun after all as the logistics were just too much.
Thursday Jul 30, 2015 #
Note
Yay it's ferry-to-Scotland time. Really looking forward to this
Running (Tarmac) 44:00 [2] 6.75 km (6:31 / km)
shoes: Asics Nimbus 16 White
Davy's new longest run ever, rather an undulating route and he did great, keeping up a good clip and staying in control. A nice way to start this summer's Scotland adventure.
Wednesday Jul 29, 2015 #
Strength & Conditioning (Pilates) 1:00:00 [1]
Well I dunno about abdominal strength, there wasn't a huge amount of it, but my word my glutes were all used up by the end
6 AM
Running warm up/down 11:43 1.47 km (8:00 / km) +17m 7:34 / km
ahr:135 max:150 shoes: Asics Nimbus 16 White
Warmup jog down to start of training. Found a good spot for 800m, just along from the bridge though, as I got intimidated by the dirty pigeons (they lahv a bi' of i')
Satellite-free at the start
Satellite-free at the start
Running intervals (Tarmac) 20:34 3.8 km (5:25 / km) +4m 5:23 / km
ahr:154 max:167 shoes: Asics Nimbus 16 White
Supposed to be 5 x 800m @ 5k pace off 200m jog recovery, but I only had time for 4 by the time I got moving, and I stuffed up the first turnaround on my watch, but apart from that, all good.
I wasn't hitting my 5k pace, though I was working really hard, or at least that's how it felt. I suspect as it was early and I wasn't well-oiled enough for some serious speed.
I wasn't hitting my 5k pace, though I was working really hard, or at least that's how it felt. I suspect as it was early and I wasn't well-oiled enough for some serious speed.
Running warm up/down (Tarmac) 7:11 1.13 km (6:20 / km) +2m 6:17 / km
ahr:143 max:150 shoes: Asics Nimbus 16 White
Home again. Stretched calves & quads before showertime & off to work. A good morning's training.
Tuesday Jul 28, 2015 #
Cycling (50:50) 30:00 [2]
"Recover at 110, recover at 110, recover at 110, ok back up to 115".
Oh Aidan, how little you know me. I shall never recover at 110, in fact most times I will not ever see 110rpm while standing up in the pedals.
Oh Aidan, how little you know me. I shall never recover at 110, in fact most times I will not ever see 110rpm while standing up in the pedals.
Strength & Conditioning (50:50) 10:00 [1]
Some planks and such. He was telling us he cracked 2 ribs when he came off his bike a while ago, so no demonstrations today....ouch.
Note
Man I have gotten lazy. Gonna do intervals in the morning. I'll eat some more calories now so I'm ready.
Monday Jul 27, 2015 #
Note
(rest day)
I was a total lazy ar$e this evening. Couldn't make the track. Why? Car issues, and the result is that, after my car failing its MOT last Thursday, it's now been sold to a welder and am parting with a large wad of cash tomorrow for its replacement.
Looks like I'll not be wielding my credit card at Ultrasport next week :(
Could have gone to the gym though afterwards, should have gone to the gym afterwards. Yeah, shoulda woulda coulda.
On the plus side, I haven't eaten the other 3 Twirl bars in the multipack.
Night's not over yet though.
Looks like I'll not be wielding my credit card at Ultrasport next week :(
Could have gone to the gym though afterwards, should have gone to the gym afterwards. Yeah, shoulda woulda coulda.
On the plus side, I haven't eaten the other 3 Twirl bars in the multipack.
Night's not over yet though.
Sunday Jul 26, 2015 #
Running (Tarmac) 20:00 4.0 km (5:00 / km)
shoes: Asics Nimbus 16 White
A mix of running & o'ing with olivia, bernie & 2/3 of the girls WOC sprint team in fleg-laden Lisburn.
A lot of hanging around during the first session.......waiting for some of the others to come through....where ARE they?........oh YOU were waiting for ME? Note to me: I need to be clearer in my pre-session instructions.
After starting everyone off, i generally made a pest of myself in the second session, cutting controls / chasing down out of controls / running legs hard. I've decided that being a distraction runner is one of my favourite things. I'd nearly forgotten that O really is fun. Plan for Scotland = smile on the start line.
All my running felt good - which is pleasing off yesterday's long run.
A lot of hanging around during the first session.......waiting for some of the others to come through....where ARE they?........oh YOU were waiting for ME? Note to me: I need to be clearer in my pre-session instructions.
After starting everyone off, i generally made a pest of myself in the second session, cutting controls / chasing down out of controls / running legs hard. I've decided that being a distraction runner is one of my favourite things. I'd nearly forgotten that O really is fun. Plan for Scotland = smile on the start line.
All my running felt good - which is pleasing off yesterday's long run.