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Training Log Archive: Skunkie

In the 7 days ending Oct 23, 2016:

activity	#	time	miles		km		+m
Running	7	6:37:34	47.65	(8:21)	76.68	(5:11)	1819
Orienteering	1	34:27	3.51	(9:49)	5.65	(6:06)	158
Cycling	1	30:00
Strength and Conditioning	1	30:00
Drills	2	17:59	1.56	(11:30)	2.52	(7:09)
Total	9	8:30:00	52.72		84.85		1978

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Sunday Oct 23, 2016 #

9 AM

Running 10:05 [3] 2.32 km (4:20 / km) +23m 4:08 / km
shoes: Walsh PB Elite Racer

Running 1:35:52 [3] 15.76 km (6:05 / km) +770m 4:53 / km
shoes: Walsh PB Elite Racer

Pentlands with Tim, was meant to be joined by Ewan but he couldn't find the bus stop...
Nice weather and a great day. Feeling really good on the climbs.

Saturday Oct 22, 2016 #

3 PM

Running 33:33 [3] 7.49 km (4:29 / km) +71m 4:17 / km
shoes: Brooks racer ST 5

Easy around the meadows with Trim and Alex who both pussied out of a session.

Running 24:01 [4] 6.02 km (3:59 / km) +6m 3:58 / km
shoes: Brooks racer ST 5

Solo session around the meadows.12 x 1min [1 min rolling].
Started off a little to slow at a 3:11min/km and a 3:08, then averaged 3:04 for the rest of the session with some faster and slower. Wind was quite strong at some points and legs didn't feel fast. Had to slow down to a stop near the end of the last minute as well as someone stepped out in front of me.

Running 6:13 [3] 1.44 km (4:18 / km) +17m 4:04 / km
shoes: Brooks racer ST 5

Home

Friday Oct 21, 2016 #

2 PM

Cycling 30:00 [2]

SSS with Ewan, nice

6 PM

Running 27:45 [3] 5.45 km (5:06 / km) +54m 4:51 / km
shoes: Saucony peregrine 6

Nice head torch run on the golf course with Ali and Tim. Quality

Thursday Oct 20, 2016 #

6 PM

Running 15:04 [3] 2.81 km (5:22 / km) +64m 4:49 / km

Orienteering 34:27 [3] 5.65 km (6:06 / km) +158m 5:21 / km

FWTN Blackford, nice course planned by Ali. Mass starting it with a few of the lads. Kept running past quite a few of the controls, not used to reading a map in the dark fast yet so probably need to slow it down a bit more at times. Started navigating from 7 to 8 on 6 to 7 for some reason and didn't really get back into contact for the rest of the leg. Fun course and a nice chilled pace.

Running 13:19 [3] 2.66 km (5:01 / km) +21m 4:50 / km

Wednesday Oct 19, 2016 #

2 PM

Running 1:36:58 [3] 16.03 km (6:03 / km) +654m 5:01 / km

EUOC long run. Good chat the whole way and just a very enjoyable run in general.

Tuesday Oct 18, 2016 #

6 AM

Running 10:22 [3] 2.11 km (4:55 / km) +3m 4:53 / km
shoes: Saucony peregrine 6

Drills 9:30 [2] 1.46 km (6:31 / km)
shoes: Saucony peregrine 6

Alister's Drills. Skips, strides, moster band walks, lunges, long strides, marching. Quad was quite sore this morning but didn't get any worse so carried on. Pretty sure it's just bruised.

Running 7:08 [3] 1.38 km (5:11 / km) +11m 4:59 / km
shoes: Saucony peregrine 6

5 PM

Running warm up/down 12:13 [2] 2.71 km (4:31 / km) +2m 4:30 / km
shoes: Saucony peregrine 6

Drills 8:29 [2] 1.06 km (8:01 / km)
shoes: Saucony peregrine 6

Running 30:04 [4] 8.03 km (3:45 / km) +75m 3:35 / km
shoes: Saucony peregrine 6

EUOC threshold 2,3,4,5,4,3,2 mins [1 min rolling]
Felt pretty decent tonight and there was a good pack of lads out. Quad wasn't complaining either which I'm happy about. Bit quicker times that last week but still felt relatively easy until the last 3 and 2.

Running warm up/down 14:57 [2] 2.46 km (6:05 / km) +49m 5:32 / km
shoes: Saucony peregrine 6

Monday Oct 17, 2016 #

Note

Managed to walk into a bollard on the way to my lecture and L quad is now so sore. So gonna have to take a day off :(

Strength and Conditioning 30:00 [2]

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