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Training Log Archive: Nobs

In the 7 days ending Jun 16:

activity # timemileskm+m
  Running 9 8:55:42 71.76(7:28) 115.48(4:38) 844
  Orienteering2 49:26 7.35(6:43) 11.83(4:11) 109
  Total9 9:45:08 79.11(7:24) 127.31(4:36) 953

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MoTuWeThFrSaSu

Sunday Jun 16 #

10 AM

Running 2:42:25 [2] 33.71 km (4:49 / km) +373m 4:34 / km
shoes: Nike Vomero 15 #1

Another big stinky one out along WoL and then flat pentlands home. With a big group of lads. Nice cafe stop half way. Had to pick up my car from the other side of town at the end and decided to add on a seat lap. Not the time of year for big long runs but I do love it.

Saturday Jun 15 #

3 PM

Running 17:13 [2] 3.14 km (5:29 / km) +56m 5:02 / km
shoes: Nike Pegasus 39

Up.

Orienteering 27:57 [4] 6.61 km (4:14 / km) +109m 3:54 / km
shoes: Adidas Takumi Sen 9

Hallglen Sprint Training

With Grace, Fiona, Tom and Ellie. Three KO length courses (7-10min). Good housing estate, tough going with quite a few hills. Again focusing on execution. Went fairly well although did take some suspect routes.

Running 23:52 [2] 3.9 km (6:07 / km)
shoes: Nike Pegasus 39

Down and collecting.

Friday Jun 14 #

12 PM

Running 55:00 [2] 11.36 km (4:50 / km) +160m 4:31 / km
shoes: Nike Vomero 15 #1

Runch with Sasha and Sage. Got absolutely drenched.

Thursday Jun 13 #

1 PM

Running 36:15 [2] 8.24 km (4:24 / km) +65m 4:14 / km
shoes: Nike Pegasus 39

Runch from the office.
6 PM

Running 16:35 [2] 3.3 km (5:02 / km)
shoes: Nike Pegasus 39

Up.

Orienteering 21:29 [4] 5.22 km (4:07 / km)
shoes: Nike Pegasus 39

South Gyle Sprint Training

Tricky little area. Did one longer (11min) course then two shorter Sprintervals (4min) with a map flip on each. Focussing on execution and commitment rather than planning ahead, which I feel is more effective on tricky sprints. Routechoice is a myth.

Running 14:26 [2] 2.71 km (5:20 / km)
shoes: Nike Pegasus 39

Down.

Wednesday Jun 12 #

1 PM

Running 58:22 [2] 13.21 km (4:25 / km) +59m 4:19 / km
shoes: Nike Vomero 15 #1

Runch round WoL with Sasha and Andy.
5 PM

Running 39:27 [2] 8.81 km (4:29 / km) +59m 4:20 / km
shoes: Nike Vomero 15 #1

Bit of meadows with Finn.

Tuesday Jun 11 #

12 PM

Running 32:23 [2] 7.06 km (4:35 / km) +25m 4:30 / km
shoes: Nike Vomero 15 #1

Runch round the meadows with fruiters.
6 PM

Running 14:20 [2] 3.36 km (4:16 / km)
shoes: Nike Pegasus 39

Up.

Running 48:39 [4] 13.19 km (3:41 / km)
shoes: Nike Pegasus 39

Track Threshold: 12x1km (60”)

3:16 -> 2:59 (av. 3:07)

Good old beefy threshold session. First 8 reps with Noah then solo for the last 4. Started quite slow and took a couple of reps to get into the 3:08 rhythm, then squeezing it down a little bit the last 4 reps. All felt very controlled. Big cba to do anything other than threshold at the moment, hoping to find some motivation to do some faster stuff.

Running 16:45 [2] 3.49 km (4:48 / km) +47m 4:30 / km
shoes: Nike Pegasus 39

Down.

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