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Training Log Archive: АТ

In the 7 days ending Aug 11:

activity # timemileskm+mload
  Running11 6:36:31 47.88(8:17) 77.06(5:09) 1843268.9
  S & C6 2:30:00
  Stretching/ Rolling7 1:45:00
  Orienteering1 38:12 5.17(7:23) 8.32(4:35) 4325 /27c92%19.1
  XT1 30:007.5
  Total19 11:59:43 53.05 85.38 188625 /27c92%295.5
  [1-5]12 7:44:43
averages - sleep:8.3

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MoTuWeThFrSaSu

Sunday Aug 11 #

10 AM

Running long 1:34:34 [2] 15.0 km (6:18 / km) +807m 4:58 / km
shoes: VJ XTRM

A good Pentlands plod. Legs a bit domsy on the descents but actually felt okay going up. Very wet out but actually kinda enjoyable :)

Bit of a nightmare with the gps, paused it at a gate at the bottom of Turnhouse and only realised about 10 mins later as we were most the way up so distance and time a bit of a guess but pretty accurate.
9 PM

S & C 15:00 [0]

Stretching/ Rolling 15:00 [0]

Saturday Aug 10 #

8 AM

Running (Shakeout) 10:31 [2] 2.11 km (4:59 / km) +22m 4:44 / km
shoes: NB 1080

2 PM

Running warm up/down 14:10 [2] 2.37 km (5:59 / km) +94m 5:00 / km
shoes: VJ Irock 2

Running 26:11 [5] 6.01 km (4:22 / km) +290m 3:31 / km
shoes: VJ Irock 2

Cademuir Rollercoaster - 2nd.

Fun lil race which the boys turned out to. Max lead it out then dropped off a little and a HBT boy took it up, James Dunn I believe. Went with him, but he'd got a little gap by the bottom of the steep climb. Didn't push the climb to the max coz still had another climb to go but I was plodding well and made some time back up. However over the summit and for the rest of the race he just eased away and I died a little. Very good fun, looking forward to a few more hill races!

Running warm up/down 13:02 [2] 2.27 km (5:45 / km) +13m 5:36 / km
shoes: VJ Irock 2

9 PM

S & C (Core) 15:00 [0]

Stretching/ Rolling 15:00 [0]

Friday Aug 9 #

8 AM

Running 26:36 [2] 5.45 km (4:53 / km) +15m 4:49 / km
slept:8.0 shoes: NB 1080

2 meadows laps in the pouring rain. Was actually kinda fun, although glad I wasn't doing longer.
6 PM

Running 4:26 [2] 0.93 km (4:45 / km)
shoes: NB Zante V4

To gym.

S & C (Gym) 45:00 [0]

Just some basic stuff and deadlifting. All good.
9 PM

Stretching/ Rolling 15:00 [0]

Thursday Aug 8 #

7 AM

Running 31:40 [2] 6.0 km (5:17 / km) +206m 4:30 / km
slept:8.0 shoes: NB 1080

Pre brekky seat. Crags then the one under Purkos (??). Nice.
6 PM

Running 30:29 [3] 6.25 km (4:53 / km) +143m 4:23 / km
shoes: VJ XTRM

Easy down the bog then some hill sprints. All good fun, legs feeling pretty good as well, happy days.
9 PM

S & C (Core) 15:00 [0]

Stretching/ Rolling 15:00 [0]

Wednesday Aug 7 #

8 AM

XT (Swimming) 30:00 [1]

Wednesday morning swim, wohooooo. Good times.
6 PM

Running warm up/down 7:31 [2] 1.56 km (4:49 / km)
shoes: NB 1080

Running warm up/down 2:57 [2] 0.51 km (5:47 / km) +10m 5:16 / km
shoes: NB 1080

Waiting for Jonny.

Orienteering 38:12 [2] ** 8.32 km (4:35 / km) +43m 4:29 / km
spiked:25/27c shoes: NB 1080

Sprintelope - Bruntsfield & Fountainbridge.

A good squad of us out for a nice little mass start. Got insta dropped on the links cos I was chilling, but caught a few folk back up as we hit the streets. The map was hard to read but that just made it more interesting, and also probs meant that my local knowledge of fountainbridge came into play in some places. Anyways very good fun, glad there was lots of people to run with because probs wouldn't have enjoyed it as much otherwise.

Running warm up/down 12:28 [2] 2.41 km (5:10 / km) +9m 5:04 / km
shoes: NB 1080

9 PM

Stretching/ Rolling 15:00 [0]

Tuesday Aug 6 #

10 AM

Running warm up/down 10:38 [2] 2.18 km (4:52 / km) +11m 4:46 / km
shoes: NB 1080

Running intervals 30:01 [4] 7.44 km (4:02 / km)
shoes: Inov8 X-Talon 200 #2

KF Intervals - 10 * 2' [1'].

A nice session to get back into it, nothing too big but I was still hurting mid way through and the pace dropped a bit. Averaged 3.18s, with better pacing could probs get that to about 3.15s, maybe next week.

Running intervals 5:00 [3] 1.01 km (4:58 / km)
shoes: Inov8 X-Talon 200 #2

5 * 15s strides.

Running warm up/down 15:43 [2] 2.87 km (5:28 / km) +60m 4:58 / km
shoes: NB 1080

9 PM

S & C (Core) 15:00 [0]

Stretching/ Rolling 15:00 [0]

Monday Aug 5 #

8 AM

Running 29:05 [2] 6.21 km (4:41 / km) +38m 4:33 / km
slept:9.0 shoes: NB 1080

MMMM. Nice to be back at it and feeling good as well :)
5 PM

Running 31:29 [2] 6.49 km (4:51 / km) +126m 4:25 / km
shoes: NB 1080

To the gym on Thomas' trail, then flat seat afterwards. Stayed on the grass most the way round the seat.

S & C (Gym) 45:00 [0]

Just running through some standard stuff, plus some squats and a few deadlifts.
9 PM

Stretching/ Rolling 15:00 [0]

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