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Training Log Archive: Forest Demon

In the 7 days ending Nov 12:

activity # timemileskm+m
  Orienteering Race3 1:52:32 12.77(8:49) 20.55(5:29) 135
  Strength and Conditioning1 1:00:00
  Run2 48:32 5.08(9:34) 8.17(5:56) 80
  Intervals1 23:23 3.29(7:07) 5.29(4:25) 20
  Warm Up/Down3 18:39 1.99(9:23) 3.2(5:50) 23
  Total7 4:23:06 23.12 37.21 258

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Sunday Nov 12 #

12 PM

Warm Up/Down 5:15 [1] 0.8 km (6:34 / km)
shoes: Waverider 19s

Running around in the area with Rona, trying to avoid looking down alleyways

Orienteering Race 40:19 [3] 8.44 km (4:47 / km) +60m 4:37 / km
shoes: Waverider 19s

TINTO Twin Day - Biggar

Rather pedestrian, it wasn't too exciting. Miscounted my alleys to 8, and faffing on the steep slope down to 5, but other than that all fine. Too much running for my taste, especially the latter half.
Bit of a shame really - I think the area is much more suited to a sprint style event.

Beaten by Murray both days to come 2nd/2 in the overall rankings for the weekend

Saturday Nov 11 #

6 PM

Warm Up/Down 7:01 [2] 1.32 km (5:19 / km) +15m 5:02 / km

3 Laps of the rugby pitch, then to the start. Cold!

Orienteering Race 48:06 [3] 7.09 km (6:47 / km) +55m 6:32 / km

TINTO Twin Night - Lanark Loch and Racecourse

I really couldn't get into the map at all, and the area was pretty gross - worse than I'd remembered. Don't think the remap had done it any favours!
Never really got going at all

Being a bit of a numpty - started doing 5->6 before I'd been to 4, and ran past my path junction on 14.
Apart from that, I'm blaming the map for the rest of my mistakes/time loss.
9 wasn't in the place shown on the map, 10 was a total hole, 15 was tucked away, mapped very oddly, and the reentrant 18 was supposed to be in was actually about 25m away from where it was shown
8 PM

Run 23:25 [1] 3.2 km (7:19 / km) +30m 6:59 / km

Control collecting afterwards. Hands were frozen despite my gloves valiant efforts.

Spent around 10 minutes wandering around searching for controls that I thought had been stolen, but it turned out they'd already been collected by Blair before he'd gashed his head open.

Collected number 18, which was 100% in the wrong place, nice.

Thursday Nov 9 #

7 PM

Warm Up/Down 6:23 [2] 1.08 km (5:55 / km) +8m 5:42 / km
shoes: Waverider 19s

A bit of jogging around chatting shite with Matt and Calum to stay warm.

Orienteering Race 24:07 [3] 5.02 km (4:48 / km) +20m 4:43 / km
shoes: Waverider 19s

FwtN #3 - King's Buildings

Fun stuff planned by Nixon, some gaffling and other good stuff in there. Ended up on my own in no mans land, fairly standard stuff. Was a bit worried Calum might claw back up to me, but my fears were unfounded, even with the boring cross country bit at the end.

No mistakes, though it was KB to be fair. Lost 30 seconds on the hill at one point when my torch got unplugged and I thought I'd gone blind all of a sudden

Tuesday Nov 7 #

6 PM

Intervals 23:23 [4] 5.29 km (4:25 / km) +20m 4:20 / km

Intervals, for the first time in a while.

Running off the back of a group of Naoya, Laura and someone who could well have been Alistair Pedley.
Struggling a tad, legs wouldn't really cooperate but that's okay. Plenty of room for improvement

4x5 minutes [1 minute]
1.27km
1.26km
1.23km
1.23km

Monday Nov 6 #

11 AM

Strength and Conditioning 1:00:00 [2]

Solo Squat Session

Limber 11
4x10 Thoracic Exercises - All fours, Spiderman, Press up w/ reach, Elbow
10x Goblet Squat (16kg)
10+10 Single Leg Hip Hinge
6+6 Single Leg Box Squat
5x Inch Worms
10+10 Monster Band Walk
10+10 Walking Overhead Lunge w/ High Knee (20kg)
2 Lengths Spiderman Crawl

10x Box Jumps + landing
5+5 Single-leg Box Jumps + landing
3x1, 3x3 Broad Jumps

4x8 Back squat (20, 40, 60 warm-up, 80, 80, 82kg)
3x8 Deadlift (70 warm-up, 100, 100, 100kg)
3x8+8 Dumbbell Bulgarian Squat (22+22kg)
5 PM

Run 25:07 [3] 4.97 km (5:03 / km) +50m 4:49 / km
shoes: Waverider 19s

An easy cruise around the standard circuit with nice heavy legs.

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