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Training Log Archive: AliMas

In the 7 days ending Jan 29, 2017:

activity	#	time	miles		km		+m
Running	10	5:43:52	38.31	(8:59)	61.66	(5:35)	1734
Cycling	4	3:25:00
Strength and Conditioning	3	2:30:00
Orienteering	2	1:16:39	9.21	(8:19)	14.82	(5:10)	323
X-trainer	1	20:00
Total	17	13:15:31	47.52		76.48		2057
[1-5]	16	10:45:31

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Sunday Jan 29, 2017 #

11 AM

Running 2:12:28 [3] 21.17 km (6:16 / km) +809m 5:15 / km
shoes: Asics DFA-33 (W)

Carnethy5 recce starting from Penicuik with Tim, Dan, Ewan, Colm, Jacob and Nicolas. Jacob made the route a bit longer by avoiding the road run out and back to the Pentlands through some nice paths instead. Very slippy in flats and there was a fair bit of snow up to Scald Law making things tougher. Descent from the kips made the foot a litlle sore but other than that it wasn't too bad, scree down from Carnethy was also interesting. Lovely outing in general with some nice sun but the race is going to be horrible.

S: 18.37

Saturday Jan 28, 2017 #

10 AM

Running 21:09 [2] 3.64 km (5:49 / km) +102m 5:06 / km
shoes: Asics DFA-33 (W)

Orienteering 34:45 [3] 6.08 km (5:43 / km) +184m 4:58 / km
shoes: Asics DFA-33 (W)

Big Weekend green course on the Seat, very enjoyable. Don't have any studded shoes I'm willing to cut out so thought I would risk the slippy Seat in flats. Wasn't too bad on Whinny then round the road to the micro sprint, foolishly took the steep little path on the way back and ended up tumbling straight down it, made a nice thud and got muddy but all good to carry on. Slipping a lot along the crags on the last bit as well and struggling to read the map, no damage done though I don't think. Glad I didn't do a dirt session as feeling quite grim with cold.

Running 14:43 [2] 2.58 km (5:43 / km) +45m 5:15 / km
shoes: Asics DFA-33 (W)

Friday Jan 27, 2017 #

Cycling 1:00:00 [1]

Spin with big group. Tired and have awful doms.

S: 21.17

Thursday Jan 26, 2017 #

6 AM

Running 8:27 [2] 1.8 km (4:42 / km) +20m 4:27 / km

7 AM

Strength and Conditioning 1:00:00 [0]

8 AM

Orienteering 41:54 [3] 8.74 km (4:48 / km) +139m 4:26 / km

Sprintervals on the mile with Tim and Dan. Used the ones Pete did before World Unis.

Legs completely dead and navigating poorly, good fun though. Freezing today.

9 AM

Running 9:16 [2] 1.8 km (5:09 / km) +18m 4:54 / km

Sauna not on for some reason, sad.

Wednesday Jan 25, 2017 #

2 PM

Running 1:00:46 [3] 11.89 km (5:07 / km) +334m 4:29 / km
shoes: Asics DFA-33 (W)

Dropped bag at the gym then joined EUOC just before the killing fields, good outing, no real pains but my shoes were slipping off a bit on the climbs.

4 PM

Cycling 1:00:00

Spinning with Will, popped 8x 1[1] medium efforts in there.

Got a bit of a cold but hopefully nothing some big sauna sessions can't fix.

S: 2x 14.00 [2.00]

5 PM

Running 9:02 [2] 1.81 km (5:00 / km) +16m 4:47 / km
shoes: Asics DFA-33 (W)

Tuesday Jan 24, 2017 #

7 AM

Running 28:45 [2] 5.92 km (4:51 / km) +118m 4:25 / km
shoes: Asics DFA-33 (W)

Round the Seat with Tim n Tam.

Running 8:48 [2] 1.8 km (4:54 / km) +21m 4:38 / km

Strength and Conditioning 30:00 [0]

Alister's drills in the circuit gym.

5 PM

Cycling 1:05:00

15 WU, 20x 1(1), 10 WD
Got a little nosebleed which was fun.

S: 18.36

Monday Jan 23, 2017 #

1 PM

X-trainer 20:00 [1]

Had physio again today, seemed happy with progress given its only been a week and said can run in cut out shoes as long as there's no pain then later in the week to try running in normal shoes again.

2 PM

Running 12:20 [2] 2.26 km (5:28 / km) +40m 5:01 / km

4 PM

Running 29:29 [2] 5.12 km (5:46 / km) +194m 4:50 / km
shoes: Walsh PB Elite Racer

Round the Seat and up the tourist path with Mikey, good job.

5 PM

Cycling 20:00 [1]

Little spin.

Strength and Conditioning 1:00:00 [0]

S: 20.07

7 PM

Running 8:39 [2] 1.88 km (4:36 / km) +17m 4:24 / km

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