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Training Log Archive: FW

In the 7 days ending Feb 18:

activity # timemileskm+m
  Running8 5:54:38 40.34(8:47) 64.92(5:28) 2180
  Orienteering3 2:17:30 10.4(13:13) 16.74(8:13) 85434 /40c85%
  Skiing1 1:30:00 3.73(24:08) 6.0(15:00) 400
  Strength and Core1 45:00
  Cycling1 40:00
  Stretching4 31:00
  Climbing1 20:00
  Total17 11:58:08 54.47 87.66 343434 /40c85%
  [1-5]14 11:20:08

» now

Sunday Feb 18 #

10 AM

Orienteering 1:02:30 [4] *** 8.64 km (7:14 / km) +354m 6:00 / km

Shooting Greens O - Brown

Aim: Clean run working on control flow and overall execution.
Result: Excellent run, clean nav, a 45s and 60s mistake and a questionable routechoice.

Pleased to get a good run in and need to now push on with technical training for spring competitions.

Good start. :)

Perfect through to 9, questionable rc to 10.

Mistake at 18 - loss of concentration.

Strong finish with good nav.
2 PM

Running 52:00 [3] 8.8 km (5:55 / km) +300m 5:03 / km

Hill of fare from Midmar Castle with Liam. Along and then up mtb tracks to top of greymore before descending toa different lesser used path and descending back to castle. Body felt good but will take it easy tomorrow as this has been a solid week.
8 PM

Stretching 8:00 [0]

Stretch and Roller

Saturday Feb 17 #

11 AM

Running 50:00 [2] 7.4 km (6:45 / km) +180m 6:01 / km

Round a bit of the potarch race route with mum and dad. Mum wanted to see what it was like, so I did my best to guide them round. Very easy pace, yet it felt like hard work, I'm definitely not used to shorter stride length and legs and lungs never felt like they were working together.
4 PM

Running 32:38 [3] 5.87 km (5:34 / km) +180m 4:49 / km

Easy round knockfullerfree with Liam. Good chat makes the usual trek go by really quickly and having someone else to run with makes it so much easier to get out the door.
7 PM

Stretching 10:00 [0]

Friday Feb 16 #

12 PM

Climbing 20:00 [0]

Bit of bouldering at school.
4 PM

Running 1:14:00 [3] 14.0 km (5:17 / km) +570m 4:24 / km

Hill rep session out of comers with LC. Short warm up down there before reps. Started with 5*Comers Brae, about 1:35-40 each time, on a good gradient for speed work. Then a couple of longer reps uphill through forest trails before easy running back towards LC's. Hit up 5*Comers Brae by myself after as i was feeling strong and energy levels high. Well fuelled and good company meant this passed by really quickly.

Thursday Feb 15 #

4 PM

Running 1:12:00 [3] 13.1 km (5:30 / km) +600m 4:28 / km

Corrennie after school in the light! Hurray! Quite snowy in places but fun all the same. Met Liam C at top. Turns out he also hill runs, is basically the same age and lives less than a mile away. Bit of luck that we met and will certainly go running with him in the future. Ran with him for a bit back down to his car before heading home.
8 PM

Strength and Core 45:00 [1]

Hall Gym #3 - Leg work to start then a bit of battle ropes and core work for rest of the time. Spent quite alot of time on yoga ball balancing and being challenged to stand up on it. One day....

Stretching 5:00 [3]

Wednesday Feb 14 #

1 PM

Running 19:00 [3] 3.5 km (5:26 / km) +20m 5:17 / km

To O and back.

Orienteering 17:00 [3] 2.0 km (8:30 / km) +150m 6:11 / km

Glen Tanar O in the Snow. Not much and hard to see features/where to step in snow but good fun. Quality of navigation was high.
5 PM

Running 5:00 [3] 1.0 km (5:00 / km) +30m 4:21 / km

Warm Up
6 PM

Orienteering 58:00 [3] *** 6.1 km (9:30 / km) +350m 7:23 / km

Scolty DNC. Scrappy fist control, lost 2mins got frustrated but thrived off it and focussed well to 8, except 1mins at 3. Messed up 9 as I spent too long bounding through the snowy heather. 3mins correcting this. 10 fine then poor bearing to 11 so had to relocate off track (4mins) Fine to finish after that. Total time loss 10+mins. Need to work on consistency.

Fuelled well and feeling strong for first time since illness.:)

Tuesday Feb 13 #

9 AM

Cycling 40:00 [2]

Easy morning spin.
1 PM

Running intervals 50:00 [4] 11.25 km (4:27 / km) +300m 3:55 / km

Warm Up/Down included to Corrennie. Uphill trail intervals and a downhill effort round 'hare trail' loop. Quite snowy underfoot and relatively pleasant. Basically 2mins uphill plus 40s downhill times 5. Good to be back running and niggle free but took until at least the 3rd interval before i felt like i was actually running, not just plodding along.

Strava shows that my times for the uphill trail efforts were the fastest set i have done. Good to see that i haven't lost too much fitness from illness, but it is certainly going to take a few weeks to get back to where i was.

Monday Feb 12 #

10 AM

Skiing (Touring) 1:30:00 [3] 6.0 km (15:00 / km) +400m 11:15 / km

Bit of ski touring, out and back on Ladder Hill's from Lecht, brilliant fun. Good fun and a nice low intensity session. Up hill technique fine, and some good bails on the downhills. Need to do more training like this and get less hung up on distance/time running. :)
8 PM

Stretching 8:00 [3]

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