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Training Log Archive: 970130

In the 31 days ending Oct 31, 2020:

activity	#	time	miles		km		+m
Running	24	20:26:36	119.02	(10:18)	191.55	(6:24)	3978
Strength and Conditioning	13	8:40:00
Running wu/cd	13	4:10:22	25.45	(9:50)	40.95	(6:07)	541
Orienteering race	2	2:12:47	8.05	(16:30)	12.95	(10:15)	511
Orienteering training	2	1:32:08	6.42	(14:21)	10.33	(8:55)	322
Swimming	3	1:30:00	0.81		1.3
Total	40	38:31:53	159.74		257.08		5352

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Saturday Oct 31, 2020 #

12 PM

Running wu/cd 18:29 [3] 3.03 km (6:06 / km) +35m 5:46 / km
ahr:151 max:167 shoes: Inov8 XTalon LBlue July20

Orienteering training 41:00 [3] 4.8 km (8:32 / km) +200m 7:04 / km
shoes: Inov8 XTalon LBlue July20

WAROC event at Thwaite Head
Bit messy, definite lack of focus and a lot of bananas. Forgot to start my watch so not sure on time/distance.

6 PM

Running wu/cd 25:47 [3] 4.01 km (6:26 / km) +40m 6:07 / km
ahr:149 max:170 shoes: Inov8 XTalon LBlue July20

Orienteering training 51:08 [3] 5.53 km (9:15 / km) +122m 8:20 / km
ahr:173 max:188 shoes: Inov8 XTalon LBlue July20

WAROC night event at Bishop Wood
Not a great performance, some big time losses. Much to improve.

Friday Oct 30, 2020 #

7 AM

Strength and Conditioning 40:00 [3]

DrongO circuits

1 PM

Swimming 30:00 [3]

With Jenny and Kora, vaguely doing Jenny’s kick set but mostly doing one length kick followed by 3 of normal

Thursday Oct 29, 2020 #

Running 57:52 [3] 9.52 km (6:05 / km) +52m 5:55 / km
ahr:149 max:163 shoes: Inov8 XTalon LBlue July20

Chill round the meadows, met Niamh after a small lap so then did two big laps with her.

Wednesday Oct 28, 2020 #

8 AM

Running wu/cd 8:06 [3] 1.45 km (5:35 / km)
shoes: Brooks Ghost 11

Strength and Conditioning 40:00 [3]

Gym S&C and some capacity testing
Hamstrings L23, R29 (stop at 30)
Calves L30, R30 (stop at 30)
Hamstrings improved from last year (L20, R21), but now a bit lopsided and still not at 30, so expecting lots of hamstring bridges coming my way soon.

5 PM

Running 1:12:01 [3] 11.51 km (6:15 / km) +116m 5:57 / km
ahr:142 max:162

Canal, Craiglockhart, Blackford and back through Marchmont. Nice and easy, sliding around a bit in trainers in the muddy bits.

Tuesday Oct 27, 2020 #

Running wu/cd 28:53 [3] 4.56 km (6:20 / km) +63m 5:55 / km
ahr:148 max:161 shoes: Inov8 XTalon LBlue July20

Running 37:36 [3] 6.96 km (5:24 / km) +18m 5:20 / km
ahr:171 max:186 shoes: Inov8 XTalon LBlue July20

EUOC killing fields intervals
3x 9:00 [2:00], 6x strides
Feeling good, working well with Niamh and Alex.
Right hip feeling a bit sore at the end, possibly from S&C yesterday?

Monday Oct 26, 2020 #

Running 34:03 [3] 5.61 km (6:04 / km) +31m 5:54 / km
ahr:147 max:165 shoes: Brooks Launch 6 Mar20

Easy meadows with Niamh and Emma.

Strength and Conditioning 40:00 [3]

EUOC S&C

Sunday Oct 25, 2020 #

Running 1:24:20 [3] 12.08 km (6:59 / km) +492m 5:48 / km
ahr:161 max:177 shoes: Inov8 XTalon LBlue July20

Pentlands with Juliet
Allermuir, Caerketton, Castlelaw, round to Capelaw and then back to Hillend through the golf course. Bit windy and rainy at the start, pretty nice day by the end though. Calves feeling tight on the ascents.

Saturday Oct 24, 2020 #

Running wu/cd 17:27 [3] 3.11 km (5:37 / km) +20m 5:26 / km
ahr:158 max:176 shoes: Inov8 XTalon LBlue July20

Running 15:53 [3] 3.69 km (4:18 / km) +10m 4:15 / km
ahr:184 max:190

Haries time trial at Holyrood High
Got a bit lost on the way there so didn’t have much time for a warm up but managed to squeeze in 7 minutes and a few strides. Felt decent on this, sliding around a bit in the mud but relatively evenly paced and felt strong at the end- would have been nice to have a few more people around to work off though.

Running 9:30 [3] 1.51 km (6:17 / km)
ahr:164 max:183 shoes: Inov8 XTalon LBlue July20

30s, 60s, 90s, 60s, 30s [1:00]
Some shorter faster stuff on the field afterwards, sliding around a bit too much to feel like I was really working.

Friday Oct 23, 2020 #

7 AM

Strength and Conditioning 40:00 [3]

DrongO circuits

1 PM

Swimming 30:00 [3]

With Jenny and Juliet, some good swimming and some testing out wacky strokes, definitely confused the lifeguards because we were laughing too much at my inability to do backstroke arms and breaststroke legs together

Thursday Oct 22, 2020 #

Running 17:45 [3] 3.08 km (5:46 / km) +70m 5:10 / km
ahr:157 max:170

From the FWTN start up to the top of Braids and back again. Need to be more organised on FWTN days- meant to start earlier and so run further but was marking some work that needed to go to the students today and it took longer than I thought it would.

Wednesday Oct 21, 2020 #

8 AM

Running wu/cd 7:40 [3] 1.57 km (4:53 / km)
shoes: Brooks Launch 6 Mar20

Strength and Conditioning 40:00 [3]

Gym S&C

5 PM

Running 49:02 [3] 7.79 km (6:18 / km) +220m 5:31 / km
ahr:161 max:179 shoes: Inov8 XTalon LBlue July20

Crags and round the shoulder of the seat, past the loch so Juliet could see the otters and back around the bottom.

Tuesday Oct 20, 2020 #

Running wu/cd 27:06 [3] 4.4 km (6:10 / km) +61m 5:46 / km
ahr:149 max:165 shoes: Inov8 XTalon LBlue July20

Running 29:49 [3] 5.54 km (5:23 / km)
ahr:174 max:187

EUOC Intervals on the Killing Fields
3x 7:00 [1:30], ~1:30, then 4x strides
Definitely could have paced it more evenly, but working reasonably well. Getting quite muddy already.

Monday Oct 19, 2020 #

Running 33:59 [3] 5.64 km (6:02 / km) +31m 5:52 / km
shoes: Brooks Launch 6 Mar20

Easy meadows with Kora for the second smaller loop.

Strength and Conditioning 40:00 [3]

EUOC S&C

Note

Been feeling tired a lot recently when running so went for an iron test, ferritin 20 which is low but apparently still in the normal range so just told to take over the counter iron and come back if it doesn’t change.

Sunday Oct 18, 2020 #

Running 1:35:44 [3] 16.39 km (5:50 / km) +238m 5:27 / km
ahr:155 max:175 shoes: Inov8 XTalon LBlue July20

Mortonhall with a good group of EUOC gals (and Asha). Legs surprisingly feeling decent after yesterday, just slightly tight calves.

Saturday Oct 17, 2020 #

Running wu/cd 26:02 [3] 4.9 km (5:19 / km)
ahr:157 max:174 shoes: Brooks Launch 6 Mar20

Running 38:56 [3] 5.76 km (6:46 / km)
ahr:159 max:185 shoes: Brooks Launch 6 Mar20

On the track at Saughton
8:00 tempo [~5:00], 2x (4x 400m [~80s]) [~4:00]
Laura was doing 10x 400 so skipped out her 5th and 10th reps. Felt good on the tempo, and pace was not as slow as I though it might be, then the 400s were fairly grim, didn’t really have anything in my legs. Just not used to going fast, but probably good for me to practice occasionally.

Friday Oct 16, 2020 #

7 AM

Strength and Conditioning 40:00 [3]

DrongO circuits

1 PM

Swimming 30:00 [3] 1.3 km (23:05 / km)

With Jenny and Louise!
No idea how far I actually swam, lots of chatting. First swim since March, shoulders definitely a bit out of practice.

Thursday Oct 15, 2020 #

Running 57:30 [3] 10.79 km (5:20 / km) +87m 5:07 / km
ahr:160 max:171 shoes: Brooks Launch 6 Mar20

Down the innocent railway path to Niddrie, accidentally past Edinburgh's real biggest chair, round to little france, through Craigmillar and back up Dalkeith road. A reasonable route, nice leafy cycle paths, a couple of bits that were slightly on the muddy side for trainers.

Wednesday Oct 14, 2020 #

8 AM

Running wu/cd 6:54 [3] 1.31 km (5:16 / km)
shoes: Brooks Ghost 11

Strength and Conditioning 40:00 [3]

Gym S&C

6 PM

Running 41:39 [3] 6.35 km (6:34 / km) +220m 5:35 / km
ahr:159 max:179 shoes: Inov8 XTalon LBlue July20

Round the Crags with Juliet and then up over the shoulder of the seat and back around the road.

Tuesday Oct 13, 2020 #

Running wu/cd 26:32 [3] 4.36 km (6:05 / km) +58m 5:42 / km
ahr:149 max:171 shoes: Inov8 XTalon LBlue July20

Running 22:09 [3] 4.11 km (5:23 / km) +11m 5:19 / km
ahr:171 max:186 shoes: Inov8 XTalon LBlue July20

EUOC Killing Fields intervals
2x 8:00 [2:00], 4x strides
Slow, but legs felt good, just not going fast. Called it a night after 2, full session next time.

Monday Oct 12, 2020 #

Running 31:51 [3] 5.49 km (5:48 / km) +34m 5:38 / km
ahr:145 max:160 shoes: Brooks Launch 6 Mar20

Easy round the meadows with Niamh

Strength and Conditioning 40:00 [3]

EUOC S&C

Sunday Oct 11, 2020 #

Running 4:08:00 [3] 28.0 km (8:51 / km) +1800m 6:42 / km
ahr:160 max:179 shoes: Inov8 XTalon LBlue July20

A fairly chilled trip round the Pentland skyline with Juliet, joined by Laura and Roanne for the first hour. Walking most of the uphills and running the downhills/anything not very steep. Felt like I ate much better than during the MMM, and actually had some energy left at the end. Could also breathe on the uphills which was a definite improvement.

Saturday Oct 10, 2020 #

Running 49:48 [3] 8.62 km (5:47 / km) +119m 5:24 / km
ahr:159 max:174 shoes: Brooks Launch 6 Mar20

Down Dalkeith road and through Inch Park to Craigmillar, round some trails there and back up Innocent Railway. Need to explore Craigmillar more.

Note

~40 minutes of tennis in the morning with Laura for the EUOC open, lost 6-2 although quite a few games went to deuce, don’t think I’ll be switching sports any time soon

Friday Oct 9, 2020 #

Strength and Conditioning 40:00 [3]

DrongO circuits

Thursday Oct 8, 2020 #

6 PM

Running 37:38 [3] 6.04 km (6:14 / km) +77m 5:51 / km
ahr:161 max:188

Hanging FWTN, made it with 3 minutes to spare.

9 PM

Running 31:16 [3] 5.27 km (5:56 / km) +83m 5:30 / km
ahr:161 max:179

Collecting FWTN

Wednesday Oct 7, 2020 #

8 AM

Running wu/cd 7:36 [3] 1.51 km (5:02 / km)
shoes: Brooks Launch 6 Mar20

Strength and Conditioning 40:00 [3]

Gym S&C, feeling tired this morning

11 AM

Running 23:09 [3] 4.11 km (5:38 / km)
ahr:157 max:167 shoes: Brooks Launch 6 Mar20

Meadows with Jenny!

Tuesday Oct 6, 2020 #

Running 36:10 [3] 6.22 km (5:49 / km) +119m 5:18 / km
ahr:156 max:178 shoes: Brooks Launch 6 Mar20

To marchmont to collect the headtorches, and then a lap of the crags.

Monday Oct 5, 2020 #

Running 32:53 [3] 5.53 km (5:57 / km) +30m 5:47 / km
ahr:150 max:172 shoes: Brooks Ghost 11

Easy Meadows with Louise and Niamh <3

Strength and Conditioning 40:00 [3]

EUOC S&C

Sunday Oct 4, 2020 #

Running wu/cd 25:35 [3] 3.69 km (6:56 / km) +105m 6:04 / km
ahr:160 max:176 shoes: Inov8 XTalon LBlue July20

Orienteering race 1:32:15 [3] 8.44 km (10:56 / km) +372m 8:57 / km
ahr:179 max:188 shoes: Inov8 XTalon LBlue July20

UKEOL Graythwaite
Knew everyone starting around me runs a lot faster than me, so just tried to forget about other people and run my own race. Thought before running that around 90 mins today would be a respectable time for me with current (lack of) fitness, so was mentally prepared to be out this long, although a few avoidable errors so really should have been a bit faster. Too high to 1, too low to 7, stopped too early to 12, thought 16 was another ridge along and then had to go back round (trying to get away from Fay and Chloe here and of course lost my head). Mostly making good plans though, and picking out the features well.

Saturday Oct 3, 2020 #

Running wu/cd 24:15 [3] 3.05 km (7:57 / km) +159m 6:18 / km
ahr:155 max:181 shoes: Icebugs

Orienteering race 40:32 [3] 4.51 km (8:59 / km) +139m 7:47 / km
ahr:184 max:193 shoes: Icebugs

UKEOL Rusland Beeches
Started fairly slowly to make sure I was nailing the navigation and then just kept making sure I had a plan through the technical stuff. Generally pretty good although went a bit too high on the way to 19, lots of form lines on the map so didn’t want to drop too far but overdid it a bit. Control flow was pretty terrible, only knew how I was leaving the circle for about 2 controls.
Things might be okay on the technical side but lots of improvement to be made on the physical side this winter, pretty much insta-dropped by Laura as she went past on 18-19.

Friday Oct 2, 2020 #

Strength and Conditioning 40:00 [3]

DrongO circuits

Thursday Oct 1, 2020 #

Running 38:03 [3] 5.94 km (6:24 / km) +120m 5:49 / km
ahr:150 max:173 shoes: Brooks Launch 6 Mar20

Easy seat lap, getting a bit muddy through the woods for shoes with no grip.

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