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Training Log Archive: AliMas

In the 7 days ending Jan 21:

activity # timemileskm+m
  Running11 6:46:51 50.12(8:07) 80.66(5:03) 899
  Strength and Conditioning3 2:30:00
  Orienteering 2 1:58:05 9.67(12:13) 15.56(7:35) 30
  Total12 11:14:56 59.79 96.22 929
  [1-5]12 8:44:56

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MoTuWeThFrSaSu

Sunday Jan 21 #

3 PM

Running 30:00 [1] 4.5 km (6:40 / km) +76m 6:09 / km
shoes: VJ Bold

Various control collecting/putting out. Not the best week of training in the end but to be expected.

Saturday Jan 20 #

8 AM

Running 20:03 [2] 3.8 km (5:16 / km) +22m 5:08 / km
shoes: VJ Bold

Running 22:01 [4] 5.99 km (3:40 / km) +5m 3:40 / km
shoes: VJ Bold

2x 10mins (2) on KF
Feeling a little sluggish.

Running 20:53 [2] 3.79 km (5:30 / km) +80m 4:59 / km
shoes: VJ Bold

Friday Jan 19 #

9 AM

Running 29:31 [2] 6.2 km (4:46 / km) +70m 4:30 / km
shoes: Saucony Kinvara 7W

A nice Craigmillar with Tim.
9 PM

Running 8:20 [2] 1.78 km (4:40 / km) +10m 4:33 / km
shoes: Saucony Kinvara 7W

Back from KB.

Thursday Jan 18 #

7 AM

Running 7:49 [2] 1.82 km (4:18 / km) +24m 4:02 / km
shoes: Saucony Kinvara 7W

To gym.

Strength and Conditioning 1:00:00 [0]

Gym.
8 AM

Running 16:57 [2] 3.65 km (4:39 / km) +40m 4:24 / km
shoes: Saucony Kinvara 7W

To flat, get bag, to Kings.
10 AM

Running 15:24 [2] 3.26 km (4:44 / km) +30m 4:31 / km
shoes: Saucony Kinvara 7W

To Meadows.

Orienteering 18:05 [2] 3.56 km (5:05 / km) +30m 4:52 / km
shoes: Saucony Kinvara 7W

Test run course 7 for BW.

Running 10:35 [2] 2.32 km (4:33 / km) +17m 4:24 / km
shoes: Saucony Kinvara 7W

To flat.
5 PM

Running 1:02:40 [2] 11.84 km (5:18 / km) +117m 5:03 / km
shoes: Saucony Nomads

Easy Blackford with Sarah, very nice.

Wednesday Jan 17 #

Orienteering 1:40:00 [1] 12.0 km (8:20 / km)
shoes: Walsh PB elite DB2

Putting tapes out on the Seat for Sunday. Out for 2hrs45 in total, got v cold. Nice views though.

Tuesday Jan 16 #

7 AM

Running 26:22 [2] 5.99 km (4:24 / km) +53m 4:13 / km
shoes: Saucony Kinvara 7W

Bit of a blizzard on the Meadows with TnT.

Strength and Conditioning 30:00 [0]

Alister's drills, I despise crawling.

Running 8:43 [2] 1.77 km (4:56 / km) +17m 4:42 / km
shoes: Saucony Kinvara 7W

5 PM

Running 22:20 [2] 4.29 km (5:12 / km) +62m 4:51 / km
shoes: Walsh PB elite DB2

Running 42:00 intensity: (32:00 @2) + (10:00 @4) 7.29 km (5:46 / km) +122m 5:19 / km
shoes: Walsh PB elite DB2

Pollock Power Hills

4x 30s(2mins), 6x 60s(3mins),4x30s(2mins)

I felt horrible, lactate was massive.

Running 23:23 [2] 3.79 km (6:10 / km) +73m 5:38 / km
shoes: Walsh PB elite DB2

Monday Jan 15 #

4 PM

Running 39:50 [2] 8.58 km (4:38 / km) +81m 4:26 / km
shoes: Saucony Kinvara 7W

Easy Meadows with lads, a good one.

Strength and Conditioning 1:00:00 [0]

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