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Training Log Archive: TortoiseTam

In the 7 days ending Mar 24:

activity # timemileskm+m
  Trail Running6 5:42:35 43.74(7:50) 70.39(4:52) 993
  Road Running4 3:57:29 32.01(7:25) 51.52(4:37) 361
  Orienteering 1 30:19 4.68(6:29) 7.53(4:02) 92
  Total10 10:10:23 80.43(7:35) 129.43(4:43) 1446

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Sunday Mar 24 #

7 AM

Road Running 21:49 [2] 4.87 km (4:29 / km) +34m 4:20 / km
ahr:132 max:153 shoes: Mizuno WR 22

Easy morning pre-race bike lock delivery service jog.
12 PM

Road Running 19:45 [2] 4.02 km (4:54 / km) +10m 4:51 / km
ahr:167 max:183 shoes: Mizuno WR 22

Lil jog with Timmy

Road Running 31:25 [4] 9.23 km (3:24 / km) +86m 3:15 / km
ahr:125 max:164 shoes: togn

National Road Relays in Livingston. 2nd leg.

Went out behind a small pack so had an enjoyable first mile gobbling up the dozen or so guys ahead. Then settled into a bit of a solo grind up the hill and along the railway into the wind, before the nice sweeping downhill section involving powering through a few more people. Almost completely hit the deck on the sharp corner turning along the river, and even got a hand to the ground, but just about saved it. A couple of guys went past along the last bit along the river and just seamlessly cruised off despite my best efforts.

Certainly enjoyed the course; twisty-turny and nicely varied, running on tracks or cycle paths or though houses, along railways and rivers, going both over and under the bigger roads. Certainly not a fast course, but it did help take the mind off the pain a bit.

Fairly happy with the time too; was probably lacking a bit of top-gear desire to bury myself towards the end, thanks to only running for a half-full Haires B team, but still put in a solid shift. Another good day out.

Road Running 25:23 [2] 4.96 km (5:07 / km) +28m 4:59 / km
ahr:152 max:185 shoes: Mizuno WR 22

Scoping out the short leg backwards, while doing a bit of supporting.

Saturday Mar 23 #

2 PM

Trail Running 1:03:15 [2] 13.02 km (4:51 / km) +245m 4:26 / km
ahr:158 max:177 shoes: Mizuno WR 22

Easy breezy Braids with Ali and Dan. A smashing run all round.

Friday Mar 22 #

11 AM

Trail Running 58:41 [2] 13.17 km (4:27 / km) +131m 4:15 / km
ahr:162 max:181 shoes: Mizuno WR 22

Left the flat expecting more warm spring vibes, but all I got was winter wind and rain. Facied a bit of a change so headed down to Edmonstone Policies Park; it gets a bad rap and had fairly low expectations going in but I actually thought it wasn't too bad, and the odd shopping trolley in the river even adds to the scruffy charm. I'll probably be back at some point.

Thursday Mar 21 #

7 AM

Trail Running 31:04 [2] 6.38 km (4:52 / km) +57m 4:40 / km
ahr:158 max:177 shoes: Mizuno Wave Riders 20 2

Completing the three-peat of 7am starts with Ali with a roasty-toasty meadows lap. Not too zippy, but can finally lift my arms above my head again without terrible DOMS pain.
7 PM

Trail Running 26:56 [2] 5.48 km (4:55 / km) +143m 4:21 / km
ahr:151 max:169 shoes: Mizuno WR 22

Jog out to Buckstone. A pleasantly warm evening with a splendid sunset, but couldn't enjoy any of that because I was too busy getting psyched for the big race.

Orienteering 30:19 intensity: (20:00 @3) + (10:19 @4) 7.53 km (4:02 / km) +92m 3:48 / km
ahr:123 max:163 shoes: Mizuno WR 22

The Final Stand against the Night, courtesy of Ali. In the mass start but the course was very loopy, so was insta-alone, but still all very good fun. Some tricky bits and some good routechoices, and I did get caught out by a few pranks, followed by a nice little whizz around the golf course to finish. Would have been nice to have some more fast boys out to have some head-to-head racing fun, but just about managed to enjoy myself anyway.

Trail Running 35:06 [2] 6.81 km (5:09 / km) +40m 5:01 / km
ahr:119 max:164 shoes: Mizuno WR 22

Bit of collecting, revisiting the site of my bamboozlement, and home with Ali.

Wednesday Mar 20 #

7 AM

Trail Running long 1:35:55 [2] 19.35 km (4:57 / km) +296m 4:36 / km
ahr:161 max:184 shoes: Mizuno WR 22

Morning Mortonhall milage with Mr. Masson. Neither of us exactly feeling certified fresh, so just plodded round nicely with some chat. Also, very much enjoyed running past all the losers going to their 9am lectures at Kings.

Tuesday Mar 19 #

7 AM

Trail Running 31:38 [2] 6.18 km (5:07 / km) +81m 4:48 / km
ahr:161 max:186 shoes: Mizuno Wave Rider 16

Craigmillar Tuesdays with Tim and Ali. My whole body is still feeling feeling absolutely wrecked.
6 PM

Road Running warm up/down 20:45 intensity: (5:45 @1) + (15:00 @2) 4.0 km (5:12 / km) +20m 5:04 / km
ahr:165 max:193 shoes: Mizuno WR 22


Road Running intervals 30:02 intensity: (15:01 @1) + (15:01 @4) 6.04 km (4:59 / km) +3m 4:58 / km
ahr:166 max:214 shoes: Mizuno WR 22

EUOC Intervals: Meadows tempo lap, followed by 6x 400m [2:05].

Getting a bit of 5x1km, so glad to start something new. Tim a bit faster on the tempo lap as is the everyday status quo at the moment (literally could have placed a bet on it) but I managed to stick with Ali nicely. Wasn't feeling fabulous on the 400s, but after 2 or 3 reps, I got my head in a bit and things felt like they went my way a bit more.

Happy to see Will break free past Tim for the last rep glory - definitely thanks to my scream of encouragement. Tim and Ali then went for an extra tempo lap, but happy to call it quits while I could still just about walk away. Anyway, a night to remember as certainty the boys are back.

Road Running warm up/down 29:07 [2] 5.59 km (5:12 / km) +10m 5:10 / km
ahr:147 max:172 shoes: Mizuno WR 22

Easy lap with Will, easy lap with Tim and Ali, home time.

Monday Mar 18 #

6 PM

Road Running 59:13 [2] 12.82 km (4:37 / km) +170m 4:20 / km
ahr:166 max:207 shoes: Mizuno WR 22

Nice and easy with Dan and Will. Not sure quite how, but in some real pain with pretty bad DOMS in, but not limited to, my glutes, quads, core and upper arms (!?). Really took quite a beating yesterday.

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