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Training Log Archive: Lulu

In the 7 days ending Nov 15:

activity # timemileskm+mload
  Running7 6:36:10 41.55(9:32) 66.87(5:55) 1035267.2
  Strength and Conditioning2 1:30:0018.0
  Orienteering1 30:06 2.77(10:52) 4.46(6:45) 15017.4
  Stretch and Roll1 10:00
  Total10 8:46:16 44.32 71.33 1185302.5
  [1-5]9 8:36:16

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MoTuWeThFrSaSu

Sunday Nov 15 #

9 AM

Running 1:35:42 intensity: (7:38 @1) + (34:53 @2) + (50:33 @3) + (2:28 @4) + (10 @5) 15.01 km (6:23 / km) +310m 5:47 / km
ahr:163 max:190 shoes: Saucony Freedom ISO 2

Sloppiest ever Mortonhall with a good group of girls. Super tired leggies so walked up some hills and horribly tight hammies so hobbled down the hills, not ideal.

Saturday Nov 14 #

11 AM

Running warm up/down 10:43 intensity: (3:58 @2) + (6:45 @3) 2.26 km (4:45 / km)
ahr:130 max:182 shoes: Nike Zoom Pegasus 37

Running 1:10 [5] 0.4 km (2:55 / km)
ahr:131 max:157 shoes: Nike Zoom Pegasus 37

Ran with Mikey for his 2nd 400m rep for the boys sub 2 attempt. Sad to say he just pipped me but he then proceeded to die a death and had to bail to 200m reps so I'll take that as I made him run fast;)

Running intervals 20:10 intensity: (32 @1) + (1:22 @2) + (5:05 @3) + (7:11 @4) + (6:00 @5) 4.26 km (4:44 / km)
ahr:136 max:169 shoes: Nike Zoom Pegasus 37

5x200m (200m walk/jog recovery) with Ro and then another 5x200m pacing Mikey on his reps (~34s). So some fat rests but tbh was impossible to focus on a session with the boys doing so well!

Running warm up/down 11:37 intensity: (1:23 @1) + (7:02 @2) + (3:12 @3) 2.11 km (5:31 / km)
ahr:153 max:183 shoes: Saucony Freedom ISO 2

Friday Nov 13 #

5 PM

Running 36:11 intensity: (5:47 @1) + (17:18 @2) + (11:57 @3) + (1:09 @4) 6.68 km (5:25 / km) +35m 5:16 / km
ahr:158 max:194 shoes: Saucony Freedom ISO 2

Easy meadows w/aj.
6 PM

Strength and Conditioning 45:00 [1]

Thursday Nov 12 #

6 PM

Running 18:55 intensity: (8:08 @1) + (8:02 @2) + (2:45 @3) 3.12 km (6:04 / km) +65m 5:30 / km
ahr:149 max:177 shoes: Saucony Freedom ISO 2

Orienteering 30:06 intensity: (49 @1) + (16:33 @2) + (12:44 @3) 4.46 km (6:45 / km) +150m 5:47 / km
ahr:162 max:176 shoes: Saucony Peregrine ISO

Compass on Craigmillar GC - started off pretty badly (gonna blame the lack of north lines...) but got better on the last few, probs bc I was running slower up the hill.
Then a tasty green only on Blackford with Alex in tow. Lots of fun, lots of gossip.

Running 25:17 intensity: (1:45 @1) + (20:44 @2) + (2:48 @3) 4.34 km (5:50 / km) +35m 5:36 / km
ahr:157 max:176 shoes: Saucony Freedom ISO 2

Wednesday Nov 11 #

2 PM

Running 1:14:35 intensity: (4:47 @1) + (24:37 @2) + (37:05 @3) + (7:06 @4) + (1:00 @5) 10.89 km (6:51 / km) +410m 5:46 / km
ahr:157 max:190 shoes: Saucony Peregrine ISO

Fun on the seat with a good group of gals. Nice to think about the fact that I can now fairly easily run all the way up the crags. And any other hill for that matter. Some big improvements from only within the last year and satisfied I'm finally feeling it.
10 PM

Stretch and Roll 10:00 [0]

Right calf been aching all afternoon. Put on compression sleeve and rolled the shit outta it. Bit better. KF mud/seat combo is a tough one.

Tuesday Nov 10 #

6 PM

Running warm up/down 18:34 intensity: (2:28 @1) + (11:20 @2) + (4:46 @3) 3.13 km (5:56 / km) +10m 5:50 / km
ahr:158 max:180 shoes: Saucony Peregrine ISO

Running intervals 34:00 intensity: (6:08 @3) + (18:13 @4) + (9:39 @5) 6.69 km (5:05 / km) +40m 4:56 / km
ahr:164 max:175 shoes: Saucony Peregrine ISO

3x8(2) + 4. Definitely feeling more cruisey on these. Initially struggled to pick up the pace on the 4 but managed. Enjoyed having Mairi on the front giving me someone to chase for once.

Running warm up/down 16:53 intensity: (2:39 @1) + (8:28 @2) + (5:45 @3) + (1 @4) 2.26 km (7:29 / km) +55m 6:40 / km
ahr:158 max:178 shoes: Saucony Peregrine ISO

Monday Nov 9 #

5 PM

Running 32:23 intensity: (7:00 @1) + (15:37 @2) + (9:31 @3) + (15 @4) 5.73 km (5:39 / km) +75m 5:18 / km
ahr:156 max:185 shoes: Saucony Freedom ISO 2

Misty with Mol.
6 PM

Strength and Conditioning 45:00 [1]

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