Running1:59:01 20.65 km (5:46 / km) +569m5:04 / km ahr:152 max:170 shoes: VJ Irock 3
SLR round beecraigs. Decided to head out even further from cairnpapple to ravencraig wood which was really lovely - nice wee forest with a saucy trail network. Came home via north face and felt great - no gel this week. Nice to have some drizzle as well. Went for a 10+km walk up Ben cleuch and andrew gannell after this so am a bit knackered now! Thus concludes my rather overlong time at home. Had absolutely no idea that when I left cam in December I wouldn’t be coming back for 4.5 months. Anyway, at least training wise it’s allowed me to get some hills in. Looking forward to a hopefully more exciting term with a decent dose of racing sprinkled in as well.
Running17:38 3.48 km (5:04 / km) +8m5:01 / km ahr:137 max:171 shoes: Brooks Ghost 12 #3
WU
Orienteering15:44 3.94 km (3:59 / km) +11m3:56 / km ahr:167 max:195 shoes: Brooks Ghost 12 #3
KO Quali - The Steils Bit of silliness in the forest at the start but got into it in what was the poshest housing estate I've ever seen. Took two sub-optimal routes, a mix of poor planning and faffage. Either way, good fun
Running4:50 [2] 0.91 km (5:17 / km) ahr:162 max:177 shoes: Brooks Ghost 12 #3
between
Orienteering7:53 2.06 km (3:50 / km) ahr:173 max:189 shoes: Brooks Ghost 12 #3
QF - Oxgangs. Gave Grace 30s - set off well with confident choices and had her in my sites coming into the final part. Took some opposite route choices for science and then got ahead at the second last. Then didn't read my map and took a long route round the finish so she snuck back ahead. Gutted. Let my friends down, let my family down, but most importantly, let myself down.
Running11:33 [2] 2.25 km (5:08 / km) +3m5:06 / km ahr:172 max:180
WD
3 PM
Running16:01 3.06 km (5:14 / km) +38m4:56 / km ahr:147 max:161 shoes: Brooks Ghost 12 #3
WU
Running2:05 0.4 km (5:12 / km) +1m5:09 / km ahr:147 max:159 shoes: Brooks Ghost 12 #3
between
Orienteering5:33 [4] 1.34 km (4:09 / km) +8m4:02 / km ahr:154 max:166 shoes: Brooks Ghost 12 #3
Pollok SF - course choice was fun - we both went for the same route for this one. Was getting a gap and then coming into #10 I saw Grace had got ahead so had to sprint to get past. Thought she'd done me dirty but turns out she just cheated instead and went over the bridge not under
Orienteering7:06 1.88 km (3:47 / km) ahr:156 max:165 shoes: Brooks Ghost 12 #3
Pollok F Absolutely nailed course choice so got a nice and easy first 3 to get a gap. Was pretty much all good after that and took it hard. Little wobble to #10 with a slight path overshoot but nothing major. Brilliant fun doing this today - what a great format that really forces you into the red both physically and mentally!
Running10:02 2.01 km (5:00 / km) ahr:139 max:149 shoes: Brooks Ghost 12 #3
Running26:10 5.02 km (5:13 / km) +61m4:55 / km ahr:136 max:151 shoes: Brooks Ghost 12 #3
Easy jog
5 PM
Running13:45 2.3 km (5:59 / km) +80m5:06 / km ahr:137 max:158 shoes: VJ Irock 3
WU
Orienteering35:42 5.53 km (6:28 / km) +142m5:43 / km ahr:157 max:183 shoes: VJ Irock 3
Corstorphine hill middle. This was a lot of fun. Didn't plan on taking it this hard but was really enjoying it and navving well so just kinda ramped it up. Such pingy controls that you just had to be looking up and keeping the head up. Caught Grace at #17 by 2 mins but she caught me when I tried and failed to find #23 - unfortunately I didn't have a machete to hand so bailed on it. Great fun overall and nav was pretty good - few tiny scraps but to be expected. Nice to return to my S6 stalking ground, although I'm not sure I'd say it's ThE nIcEsT aReA iN tHe Uk but each to their own eh
Running12:26 2.35 km (5:17 / km) +31m4:58 / km ahr:136 max:152 shoes: VJ Irock 3
Running36:23 7.35 km (4:57 / km) +26m4:52 / km ahr:140 max:159 shoes: Brooks Ghost 12 #3
Morning canal jog with grace
Strength and Conditioning 25:00 [0]
5 PM
Running15:21 3.02 km (5:05 / km) ahr:135 max:161 shoes: Brooks Ghost 12 #3
WU
Orienteering14:20 3.48 km (4:07 / km) +56m3:49 / km ahr:155 max:183 shoes: Brooks Ghost 12 #3
South queensferry sprint O - 2016 final. Great first section in around the high street - print quality wasn’t great so was doing a bit of guesswork with some of the alleys but at least it forces you to look up :) Then really tried to up the pace in the second half as felt like I hadn’t really had the chance cos of how technical it was. Still though, actual good nav today and was a glorious evening
Running12:32 2.48 km (5:03 / km) +2m5:03 / km ahr:141 max:181 shoes: Brooks Ghost 12 #3