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Training Log Archive: AliMas

In the 7 days ending Nov 1, 2015:

activity	#	time	miles		km		+m
Running	5	5:17:27	37.72	(8:25)	60.7	(5:14)	893
Strength and Conditioning	2	1:45:00
Orienteering	1	36:36	4.28	(8:33)	6.89	(5:19)	71
Total	6	7:39:03	42.0		67.59		964
[1-5]	5	5:54:03

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Sunday Nov 1, 2015 #

Running 1:15:07 [3] 14.03 km (5:21 / km) +254m 4:55 / km
ahr:140 max:174 shoes: Brooks PureGrit

Very nice run over to Blackford and Braids with Tim and Mikey. Ended up faffing down a dodgy craggy bit before Braids as we followed a path which disappeared, before doing a lap of the xc route which is going to be savage.

C • xc 3

Saturday Oct 31, 2015 #

Running warm up/down 35:07 [3] 6.26 km (5:37 / km) +8m 5:34 / km
shoes: Asics 33-DFA

Running 16:42 [5] 5.04 km (3:19 / km)
ahr:182 max:189 shoes: Asics 33-DFA

Edinburgh Parkrun
Started well for the first 2km but struggled on the way back a bit with the wind. K splits were 3.11, 3.12, 3.20, 3.28, 3.25. Course is nice and flat.

Thursday Oct 29, 2015 #

Running 14:33 [3] 2.7 km (5:23 / km)
shoes: Asics 33-DFA

Strength and Conditioning 1:00:00 [0]

Did some bench press, I'm not very strong. Still struggling with chin ups as well.

Running warm up/down 33:34 [2] 6.61 km (5:05 / km) +54m 4:53 / km
shoes: VJ Irock

Orienteering 36:36 [3] 6.89 km (5:19 / km) +71m 5:03 / km
shoes: VJ Irock

FwtN at Craigmillar Castle
Stanny started a minute behind and caught me fairly quickly, lots of confusion through 6, 7, 8, 9 where the map was very bad. A little train formed after this of me, Tam, Dan and Andy which made the rest pretty fun even if the area wasn't great as we swapped the lead quite a lot. Got pretty speedy towards the end.

Wednesday Oct 28, 2015 #

Running 1:31:56 [3] 15.3 km (6:01 / km) +518m 5:08 / km
ahr:156 max:187 shoes: VJ Irock

Fun EUOC run on the Seat and felt better this week, cag ended up not being too bad a shout. Did some good slides on the grassy descents near the end.

Tuesday Oct 27, 2015 #

Running warm up/down 28:28 [2] 5.25 km (5:25 / km) +53m 5:10 / km
shoes: Asics 33-DFA

Running intervals 22:00 [4] 5.51 km (4:00 / km) +6m 3:58 / km
shoes: Asics 33-DFA

In Dunblane so went to Laighills park to do a similar session to EUOC and ended up stumbling across a nice flat football pitch eventually so did the session there.
4x 4mins [2 mins]

Monday Oct 26, 2015 #

Strength and Conditioning 45:00 [0]

No nasty circuit at the end today.

C • Circuits 2

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