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Training Log Archive: Peds

In the 7 days ending Nov 10:

activity # timemileskm+m
  Running7 3:40:28 25.54(8:38) 41.11(5:22) 361
  Orienteering4 2:36:30 14.42(10:51) 23.21(6:45) 410
  S+C3 2:15:00
  Swimming1 30:00 0.84(35:46) 1.35(22:13)
  Total10 9:01:58 40.8 65.67 771
averages - weight:66.9kg

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MoTuWeThFrSaSu

Sunday Nov 10 #

10 AM

Running 12:57 [1] 2.05 km (6:19 / km) +10m 6:11 / km

WU

Orienteering 1:02:06 intensity: (3:00 @2) + (9:06 @3) + (45:00 @4) + (5:00 @5) 8.45 km (7:21 / km) +155m 6:44 / km

Regional at Cambus O'May.

Wasn't great at the start, got stuck in bracken/gorse for ~45s maybe on the way to #3, then carelessly banana'd #5 and #8 by ~45s each too. Thompas started 4mins behind and had started hard and as I left 8 I saw him entering so 30s max behind. Got my act together and ran well to 9 and 10, decent through to 15 but got caught by Thompas purely on terrain pace, man on a mission today. Together through to 19 and going well but then just after punching 19 I smacked my shin on a tree stump which hurt quite a lot. Stood still for a while then walked and limped my way through the last couple controls to the finish, about 3mins slower than I would have been.

Running 1:55 [1] 0.28 km (6:45 / km)

Could just about jog but with a limp and pretty painful so decided it wasn't worth it. Freezing too.

Saturday Nov 9 #

10 AM

Running 5:08 [1] 1.01 km (5:04 / km) +19m 4:38 / km
ahr:131 max:139

WU

Orienteering 20:28 intensity: (3:28 @3) + (13:00 @4) + (4:00 @5) 3.88 km (5:16 / km) +57m 4:55 / km

First leg of Scottish Unis Relays. Fun burn up round a Light Green.

Running 10:24 [2] 1.71 km (6:04 / km) +44m 5:22 / km

WD
2 PM

Orienteering 27:10 intensity: (4:00 @1) + (15:00 @2) + (8:10 @3) 3.7 km (7:21 / km) +15m 7:12 / km

Muir of Dinnet O-training. Compass exercise delivered by Coach Nixon which was really useful and then jogged back through some controls after. This is the full trace but adjusted the time and distance as not all was O.

Running 10:00 [2] 1.8 km (5:33 / km)

WU and short WD

Friday Nov 8 #

Note
(rest day)

Full one. Legs need the rest although shin is feeling a bit better.

Thursday Nov 7 #

7 AM

S+C 1:00:00 [1]
weight:66.9kg

Gym.
Dead on my feet, might try no coffee next week.
Also heavy again but don't mind too much right now.
6 PM

Running 14:04 intensity: (9:00 @1) + (5:04 @2) 2.4 km (5:51 / km) +49m 5:19 / km
ahr:129 max:151

WU with Dan and Paul. Wholesome chat.

Orienteering 46:46 intensity: (6:23 @2) + (30:23 @3) + (10:00 @4) 7.17 km (6:31 / km) +183m 5:47 / km
ahr:160 max:181

FwtN #3 - Blackford and Hermitage.

I think once a year is often enough to clamber up and down those muddy Hermitage slopes. A couple more than I'd have liked but at least there were still people around, intended to go steady and kind of managed although a bit faster at the start. Tam way off the front but caught Sasha and Joe near the end, got outsprinted by Sasha so ended up 3rd.

Running 10:19 intensity: (5:00 @1) + (5:19 @2) 1.71 km (6:01 / km) +23m 5:38 / km
ahr:132 max:146

WD. Did 10mins and decided that was enough so walked it in. Welcome rest day coming up.

Wednesday Nov 6 #

7 AM

Swimming 30:00 [2] 1.35 km (22:13 / km)

Missed spud.
Shin feels the same today as yesterday so I'll take that as a small win.
2 PM

Running 44:11 intensity: (13:00 @1) + (24:00 @2) + (7:11 @3) 8.22 km (5:22 / km) +130m 4:59 / km
ahr:138 max:168

To the gym and then a lap of KF and up the Dasses with Eddie, Dan and Boyan afterwards. Got well and truly dropped up the climb. Shin not great but just about good enough for today.

S+C 15:00 [1]

Physio screening at the gym, basically a load of tests for strength and mobility of various things. Included SL calf raises, SL hamstring bridges, lateral holds (off a bench), and stationary V sits all until fail so definitely qualifies as loggable.

Tuesday Nov 5 #

5 PM

Running 1:21:30 intensity: (19:30 @1) + (24:00 @2) + (12:00 @3) + (26:00 @4) 16.55 km (4:55 / km) +72m 4:49 / km
ahr:148 max:178

EUOC KF - 6 x 5mins (1min).
3:48, 51, 52, 47, 47, 51 at
158, 65, 68, 69, 72, 73

L shin was feeling dodgy all day and not great on the WU but then was ok on the reps and better on the WD than the WU.
Paces were slow but conditions were v muddy. Also did a better job of sticking to tempo HRs and didn't quite feel like an all out effort like some previous weeks. WD was horrible, bad stomach, feeling a bit ill.
Dodgy GPS and also seemingly dodgy HR in the first 5mins, weird.

Monday Nov 4 #

7 AM

Running 30:00 intensity: (22:30 @1) + (7:30 @2) 5.36 km (5:36 / km) +14m 5:31 / km
ahr:129 max:144

MMMM with Spud, Niamh and Boyan. Dreary weather but loving the pace.
6 PM

S+C 1:00:00 [1]

Gym.
Noughties pop classics today, a mixed bag overall but did like the odd unexpected banger I'd forgotten about.
Also rolled the L shin/calf a total of 6 separate times today so that the shin is good to go for tomorrow evening, could be a new PB, not sure.

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