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Training Log Archive: 970130

In the 7 days ending Feb 9, 2020:

activity	#	time	miles		km		+m
Running	4	3:37:34	20.98	(10:22)	33.77	(6:27)	811
Strength and Conditioning	3	2:05:00
Running wu/cd	4	1:26:03	8.89	(9:41)	14.3	(6:01)	288
Orienteering training	1	1:08:29	3.71	(18:28)	5.97	(11:28)	165
Swimming	1	33:00	0.93	(35:24)	1.5	(22:00)
Cycling	1	30:00
Total	8	9:20:06	34.51		55.54		1264

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Sunday Feb 9, 2020 #

Running 1:32:48 [3] 14.31 km (6:29 / km) +267m 5:56 / km
ahr:153 max:171 shoes: Inov8 XTalon Oct19

Easy plod round Blackford and Braids, chest feeling pretty tight again, possibly a cold coming.

Strength and Conditioning 5:00 [3]

Hamstring exercises

Saturday Feb 8, 2020 #

Running wu/cd 27:53 [3] 4.79 km (5:49 / km) +72m 5:25 / km
ahr:152 max:170 shoes: Brooks Ghost 11

Running 36:00 [3] 7.36 km (4:53 / km) +52m 4:43 / km
ahr:170 max:186 shoes: Brooks Ghost 11

6x 5:00 [1:00] in Cumbernauld Community Park
Some DOMs from Thursday still, and chest felt a bit tight on the warm up but fine once I got going.

Friday Feb 7, 2020 #

Swimming 33:00 [3] 1.5 km (22:00 / km)

500fc, 500arms only, 500fc

Thursday Feb 6, 2020 #

7 AM

Running wu/cd 7:58 [3] 1.44 km (5:32 / km)
shoes: Brooks Ghost 11

Strength and Conditioning 1:00:00 [3]

4 PM

Running 41:11 [3] 6.18 km (6:40 / km) +213m 5:41 / km
ahr:154 max:178 shoes: Brooks Ghost 11

Very easy Crags and round the side of the seat in the sunshine.

Wednesday Feb 5, 2020 #

Running wu/cd 14:51 [3] 2.45 km (6:04 / km) +74m 5:16 / km
ahr:162 max:189 shoes: Inov8 XTalon Oct19

Orienteering training 1:08:29 [3] 5.97 km (11:28 / km) +165m 10:05 / km
ahr:148 max:176 shoes: Inov8 XTalon Oct19

FVO Night event at Polmaise
Just taking it easy, but that meant there was no pack to use to find the controls and not very mentally focussed so I spent a lot of time wandering around in the dark. Mostly just didn’t have a strong (or any) plan, a couple of places where compass was poor and one where I was right by the control and didn’t see it so thought I was somewhere else. Nav just not clicking at the minute.

Tuesday Feb 4, 2020 #

Running wu/cd 35:21 [3] 5.62 km (6:17 / km) +142m 5:35 / km
ahr:160 max:178 shoes: Inov8 XTalon Oct19

Running 47:35 [3] 5.92 km (8:02 / km) +279m 6:30 / km
ahr:160 max:193 shoes: Inov8 XTalon Oct19

EUOC hill reps
6x 3:00 [3:00] [2:00], 4x 0:30 [2:00]
Legs are dead, but on the positive side was worried the climbs would make knee/hamstring worse and it was actually fine, felt it a bit during drills but then loosened off. Think it was just the mud on Saturday that was the problem and ground was pretty firm tonight.

Monday Feb 3, 2020 #

Cycling 30:00 [3]

Spinning, very much counting down the minutes.

Strength and Conditioning 1:00:00 [3]

Evening gym, not a fan of finishing this late.

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