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Training Log Archive: 970130

In the 31 days ending Jan 31, 2022:

activity	#	time	miles		km		+m
Running	19	16:40:22	100.99	(9:54)	162.52	(6:09)	3178
Strength and Conditioning	10	6:40:00
Swimming	6	4:00:00	5.84		9.4
Cycling	3	2:37:35	31.94	(12.2/h)	51.4	(19.6/h)	182
Orienteering training	2	2:08:57	14.04	(9:11)	22.6	(5:42)	186
Running wu/cd	7	1:37:53	10.46	(9:22)	16.83	(5:49)	67
Total	39	33:44:47	163.27		262.75		3613

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Monday Jan 31, 2022 #

Swimming 30:00 [3]

Nice and chilled with Fay in the Beckett pool

Sunday Jan 30, 2022 #

Running wu/cd 12:34 [3] 2.11 km (5:57 / km) +16m 5:44 / km
shoes: Inov8 XTalon 212 Sep21

Orienteering training 1:20:45 [3] 13.32 km (6:04 / km) +145m 5:45 / km
shoes: Inov8 XTalon 212 Sep21

Midland champs at Sherwood Forest
A nice runnable course, not too much navigation required, bit messy in the circle on any control in a pit though.

Saturday Jan 29, 2022 #

Cycling 1:00:00 [3] 18.0 km (18.0 kph)

A very windy loop in Harrogate, plus a bit too and from the train station.

Friday Jan 28, 2022 #

7 AM

Strength and Conditioning 40:00 [3]

5 PM

Running 20:09 [3] 3.84 km (5:15 / km) +41m 4:59 / km
shoes: Inov8 XTalon 212 Sep21

With Paul on his ‘barely even a jog’ round Beckett Park

Thursday Jan 27, 2022 #

Running 1:17:35 [3] 12.43 km (6:14 / km) +158m 5:52 / km
shoes: Brooks Ghost Apr21

LUUOC social run up Meanwood, nice and chilled

Wednesday Jan 26, 2022 #

7 AM

Swimming 35:00 [3] 1.6 km (21:52 / km)

Nice and chilled with Kora

12 PM

Running wu/cd 7:10 [3] 1.3 km (5:31 / km)
shoes: Brooks Launch 6 Mar20

Strength and Conditioning 40:00 [3]

4 PM

Running 53:25 [3] 9.12 km (5:51 / km) +131m 5:28 / km
shoes: Brooks Ghost Apr21

Taking some printing to John’s and then a windy seat lap

Tuesday Jan 25, 2022 #

Running wu/cd 20:56 [3] 3.64 km (5:45 / km)
shoes: Inov8 XTalon 210 Jan21

Running 35:24 [3] 6.8 km (5:12 / km) +10m 5:10 / km
shoes: Inov8 XTalon 210 Jan21

Intervals with Pippa and Alex
2x (4,3,2,1 [~half rep]) [1:30]
Moving okay, thought I’d started a bit fast but actually kept it fairly consistent, legs feeling good.

Monday Jan 24, 2022 #

Running 34:27 [3] 5.78 km (5:58 / km) +29m 5:49 / km
shoes: Brooks Ghost Apr21

Meadows plod, feeling pretty tired post weekend despite the lack of any actual exercise.

Friday Jan 21, 2022 #

7 AM

Strength and Conditioning 40:00 [3]

12 PM

Running 55:06 [3] 8.36 km (6:35 / km) +208m 5:52 / km
shoes: Inov8 XTalon 210 Jan21

Plod on the seat.

Thursday Jan 20, 2022 #

7 AM

Swimming 35:00 [3] 1.6 km (21:52 / km)

Swimming with Kora, pool a bit full of people doing granny breaststroke but hopefully once it gets a bit further into the semester it’ll empty back out.

7 PM

Running wu/cd 19:58 [3] 3.09 km (6:28 / km) +36m 6:06 / km
shoes: Inov8 XTalon 210 Jan21

Running 36:41 [3] 6.17 km (5:57 / km) +104m 5:29 / km
shoes: Inov8 XTalon 210 Jan21

Carnethy Hills
2x 1:00, 8x 0:30, 6x 0:30, 4x 0:30 + figure of 8 lap on the last on of each set
After a lot of hype about it not being hills today, turned out to be hills after all. Feeling pretty knackered by the end, good session.

Wednesday Jan 19, 2022 #

1 PM

Running wu/cd 5:42 [3] 1.03 km (5:32 / km) +12m 5:14 / km
shoes: Brooks Launch 6 Mar20

Strength and Conditioning 40:00 [3]

6 PM

Running 50:02 [3] 8.72 km (5:44 / km) +140m 5:19 / km
shoes: Inov8 XTalon 210 Jan21

Meadows, then a seat lap with Kora

Tuesday Jan 18, 2022 #

Running wu/cd 24:12 [3] 4.27 km (5:40 / km)
shoes: Brooks Ghost Apr21

Running 34:01 [3] 6.23 km (5:28 / km)
shoes: Brooks Ghost Apr21

Meadows intervals with some Carnethy gals
4 [2], 6 [3], 2x 3 [1:30], 2x 2 [1], 2x 1[1]
Nice to do something to get the legs turning over a bit faster, on the grass triangle by the pavilion.

Monday Jan 17, 2022 #

8 AM

Running 40:07 [3] 5.01 km (8:00 / km) +212m 6:37 / km
shoes: Inov8 XTalon 210 Jan21

Sunrise Arthur's Seat with Kora and Pippa, ft. an excellent sunrise, several photo shoots, getting very stuck in some gorse that turned out not to be the way up Whinny, and some cool altocumulus (I think) with the full moon poking through.

3 PM

Running wu/cd 7:21 [3] 1.39 km (5:17 / km) +3m 5:14 / km
shoes: Brooks Launch 6 Mar20

Strength and Conditioning 40:00 [3]

Sunday Jan 16, 2022 #

Running 1:33:00 [3] 15.04 km (6:11 / km) +250m 5:43 / km
shoes: Inov8 XTalon 210 Jan21

Chilled Braids with Kora.

Saturday Jan 15, 2022 #

9 AM

Swimming 45:00 [3] 2.0 km (22:30 / km)

Enjoying how quiet the pool was for this

4 PM

Running 26:54 [3] 5.12 km (5:15 / km) +18m 5:10 / km

Easy meadows.

Friday Jan 14, 2022 #

7 AM

Strength and Conditioning 40:00 [3]

DrongO circuits with Kora

3 PM

Cycling 37:35 [3] 13.4 km (21.4 kph) +182m

Thursday Jan 13, 2022 #

Swimming 1:00:00 [3] 2.7 km (22:13 / km)

500wu, 400, 2x 300, 3x200, 4x100, 200cd
(First 500 pull, then 1000 normal, then 800 pull)

Wednesday Jan 12, 2022 #

7 AM

Swimming 35:00 [3] 1.5 km (23:20 / km)

With Kora, arms only

3 PM

Strength and Conditioning 40:00 [3]

Tuesday Jan 11, 2022 #

Running 37:22 [3] 6.61 km (5:39 / km) +56m 5:25 / km

Shorter than planned, as right hip not happy. Probably just in response to an ankle roll a couple of weeks ago, as knee has also been grumbling occasionally, so maybe just loading a bit differently to normal. Couple of days of cross training to let it all settle down.

Monday Jan 10, 2022 #

Running 37:22 [3] 6.62 km (5:39 / km) +118m 5:11 / km
shoes: Brooks Launch 6 Mar20

Easy seat lap

Sunday Jan 9, 2022 #

Running 1:25:01 [3] 13.02 km (6:32 / km) +414m 5:38 / km
shoes: Inov8 XTalon 212 Sep21

Sunrise run from the bunkhouse with Heather, Edward and Charlie- down into the village and then up the other side of the valley to see some waterfalls in a snowy wood, back along the other side of the river.

Saturday Jan 8, 2022 #

Note

Walking- Ben Chonzie (Heather’s dad’s last Munro)
Amazing weather and fab snow conditions

Friday Jan 7, 2022 #

7 AM

Strength and Conditioning 40:00 [3]

12 PM

Running 1:02:46 [3] 10.77 km (5:50 / km) +146m 5:27 / km
shoes: Inov8 XTalon 210 Jan21

Hermitage in the sunshine, plus a sprinkling of snow

Thursday Jan 6, 2022 #

3 PM

Strength and Conditioning 40:00 [3]

Paul’s gym session- pretty much instant hamstring doms, should probably do this a bit more often
Yoga flow warm-up
3x Squat/arm press thing, pogos
4x RDL, Bulgarian split squat
4x sit up with weight, side plank

C • They're 1

7 PM

Running 40:44 [3] 6.75 km (6:02 / km) +98m 5:38 / km
shoes: Inov8 XTalon LBlue July20

Easy plod around the seat, left it a bit late to be motivated to do any more

Wednesday Jan 5, 2022 #

Note

Walking- Cramond Island and Dalmeny country park to south queensferry with Heather and Paul

Tuesday Jan 4, 2022 #

Running 2:01:24 [3] 14.95 km (8:07 / km) +914m 6:13 / km
shoes: Inov8 XTalon 212 Sep21

Pentlands from Hillend with Pippa and Heather - so nice to be out in the sunshine and just a sprinkling of snow!

Monday Jan 3, 2022 #

Strength and Conditioning 40:00 [3]

Sunday Jan 2, 2022 #

Running 58:52 [3] 11.18 km (5:16 / km) +131m 4:58 / km
shoes: Brooks Ghost Apr21

Down to Portobello via innocent railway for an extremely short dip, and then back up via the road round the seat. Mostly just rolling along, slipping around all over the place up the bottom of mfd to the road.

Saturday Jan 1, 2022 #

Cycling 1:00:00 [3] 20.0 km (20.0 kph)

To/from South Gyle

Orienteering training 48:12 [3] 9.28 km (5:12 / km) +41m 5:05 / km
shoes: Brooks Ghost Apr21

Christmas cup sprints at South Gyle
Very messy in the first half, missed loads of places where you couldn’t get through (and some where you could), then a bit better in the second but that was mainly because you could get through more. Good fun though.

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