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Training Log Archive: FW

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  Running5 4:42:30 32.37(8:44) 52.1(5:25) 1370
  Orienteering3 2:30:00 10.81(13:52) 17.4(8:37) 350
  Strength and Core2 1:00:00
  Stretching5 55:00
  Cycling1 30:00
  Total7 9:37:30 43.19 69.5 1720
averages - sleep:8.7 weight:70.2kg

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MoTuWeThFrSaSu

Sunday Nov 26, 2017 #

Running 1:37:00 [3] 14.0 km (6:56 / km) +900m 5:15 / km
slept:9.5

Morven and Terrain easy run to end another good week of training. Very windy on last few false summits, could hardly stand up at stop and was reduced from run to walk on last flat section to summit. Snow drifts and ice made it even more interesting. Took diagonal path back before about 3km of terrain running round woods next to road. Thoroughly enjoyable and sunny.

Saturday Nov 25, 2017 #

Orienteering 1:05:00 [3] 7.0 km (9:17 / km) +350m 7:26 / km

Sluie Technical Training. Started out in dalight but within 5mins couldn't read map without torch. Kept to the line almost perfectly, although slowly for the first half before a couple of mistakes, then regained concentration and loved nailing the line in the dark for the rest. Short 4 controls to finish, was very accurate and did bearings to each which were are accurate. :)

Complete line (on old map)
SluieL

Mistakes (circled in red)

- took wrong hill on first one, should have verified with compass.
-second one lost map contact and fell to low, got put off by some unmapped denser vegetation as well.
Mistake

Controls
SluieCP

Good session, although it has very hard to stick to the line at night.

Stretching 5:00 [3]

Quick Stretch

Friday Nov 24, 2017 #

Note
slept:8.5

Running 42:30 [3] 8.4 km (5:04 / km) +250m 4:24 / km

Easy run after school over fields to trails on corrennie and back by road. Was cold when got home and not feeling particularly motivated to head out into dark. Once out though I thoroughly enjoyed it and was one of the best blasts I've had in a while. Highlight was topping out of secret in the woods to a kick ass azure and orange sky over deeside. :)

Strength and Core 30:00 [3]

Maintanance plus a few extra planks.

Thursday Nov 23, 2017 #

Running 25:00 [3] 5.0 km (5:00 / km)

Easy to park, between sessions and back

Orienteering 20:00 [3] 2.5 km (8:00 / km)

Compass work in Haughton Park.

Aim: To work on accurate bearings into control circle.

Made up 3 short courses with map blanked out between circles. Session went well was only badly off on 3 legs. Hit majority bang on and it was nice to run on a map where the mapped features correlate with the ground! Session made harder by a few areas of tree fell but was pleased how I picked the bearings up off the other side of them. Overall pleased with the session.

Routes, mostly good except the two overshoots and falling slightly right on one bearing.

Hp13

HP12

HP11

Running 40:00 [3] 8.0 km (5:00 / km) +220m 4:24 / km

Easy round local trails and fields. Very enjoyable running down snow-dusted trails.

Stretching 15:00 [3]

Stretch + Roller

Wednesday Nov 22, 2017 #

Cycling (Turbo) 30:00 [3]

Recovery spin.

Orienteering 1:05:00 [3] 7.9 km (8:14 / km)

Counteswells Night O. Awful, disgusting, and utter quagmire of brack, felled trees, bingo and questionable controls. Unenjoyable would be a compliment.

Running (20) 22:00 [3] 4.4 km (5:00 / km)

WU and CD

Stretching 10:00 [1]

Short perfect 10

Tuesday Nov 21, 2017 #

Running 15:00 [3] 3.8 km (3:57 / km)

WU from School to Haughton Park

Running intervals 24:00 [5] 4.5 km (5:20 / km)

Intervals 1.5 × 10 (1). About 450m each time. 3:30 average pace for intervals. Round very muddy and slippy field in Haughton Park although flat the super soft waterlogged ground gave no bounce back, hence the slightly slower than expected splits.

Running 17:00 [3] 4.0 km (4:15 / km)

Cool down back to school.

Strength and Core 30:00 [3]

Strength and Core maintanance. Used a few exercises from strength running which were new to me plus some of the usuals. Now off to have a run on the new Swedish map in Virtual O. :)

Stretching 15:00 [1]

Perfect 10 + Roller

Monday Nov 20, 2017 #

Note
slept:8.0 weight:70.2kg

Stretching 10:00 [3]

Perfect 10

Note
(rest day)

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