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Training Log Archive: gg

In the 30 days ending Nov 30, 2017:

activity # timemileskm+m
  Trail/terrain running29 37:45:00 242.52(9:20) 390.3(5:48) 9100
  Strength and conditioning12 16:15:00
  Surveying5 12:10:00
  Spinning5 5:10:00
  Orienteering5 3:39:00 21.13(10:22) 34.0(6:26)
  Road/track running5 3:12:00 26.28(7:18) 42.3(4:32) 225
  Total56 78:11:00 289.93 466.6 9325
  [1-5]39 49:46:00

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Thursday Nov 30, 2017 #

11 AM

Trail/terrain running 44:00 intensity: (22:00 @1) + (22:00 @2) 9.7 km (4:32 / km) +200m 4:07 / km

5 PM

Trail/terrain running intervals 1:20:00 intensity: (34:00 @1) + (5:00 @2) + (19:00 @3) + (22:00 @4) 18.6 km (4:18 / km) +350m 3:56 / km

12*3mins(30s) on Dunblane GC with Shminty, Ross S and F.

Ground pretty hard tonight - not great for the calf.
Me and Shminty pushing each other nicely - well matched on these intervals.

Wednesday Nov 29, 2017 #

8 AM

Road/track running 35:00 [1] 7.5 km (4:40 / km)

Morning jog from home out towards Doune
10 AM

Strength and conditioning 1:30:00 [0]

Hot yoga
2 PM

Surveying 1:45:00 [0]

6 PM

Orienteering 54:00 intensity: (15:00 @1) + (24:00 @2) + (15:00 @3) 7.5 km (7:12 / km)

Night-o in Barr Wood. Pretty tired and not the best focus, but still very enjoyable. Seems to be a big new road through the area though.

Trail/terrain running warm up/down 21:00 intensity: (15:00 @1) + (6:00 @2) 4.1 km (5:07 / km)

Tuesday Nov 28, 2017 #

10 AM

Trail/terrain running hills 1:13:00 intensity: (16:00 @1) + (22:00 @2) + (7:00 @3) + (28:00 @4) 13.0 km (5:37 / km) +900m 4:10 / km

Dumyat reps * 3. Windy and icy, but paced it better than before, so all with 5s, and the last one was the fastest. About 15s quicker in total than in October.
2 PM

Surveying 2:15:00 [0]

Lovely afternoon.
Then ran out of time for a second run with trips to Wickes and 6 Day meetings instead.

Monday Nov 27, 2017 #

11 AM

Trail/terrain running 1:03:00 intensity: (7:00 @1) + (44:00 @2) + (12:00 @3) 14.1 km (4:28 / km) +250m 4:06 / km

Steady run from home. Just about back to normal.
6 PM

Spinning 55:00 [1]

3 episodes.

Sunday Nov 26, 2017 #

11 AM

Trail/terrain running 1:56:00 intensity: (1:00:00 @1) + (34:00 @2) + (22:00 @3) 18.6 km (6:14 / km) +700m 5:15 / km

Nice run from Lochearnhead up Creag MacRanaich. Quite snowy and the last 1km from the track was tough going. Was going to do more, but this was enough after the last couple of days,

Saturday Nov 25, 2017 #

Note
(sick) (rest day)

Dodgy guts - last night and this morning. Rest day.

Friday Nov 24, 2017 #

10 AM

Strength and conditioning 1:30:00 [0]

Hot yoga

Thursday Nov 23, 2017 #

11 AM

Spinning 56:00 [1]

5 PM

Trail/terrain running intervals 1:21:00 intensity: (31:00 @1) + (10:00 @2) + (16:00 @3) + (24:00 @4) 19.0 km (4:16 / km) +350m 3:54 / km

Pyramid session on Dunblane GC with F and Lewis. 2,2,4,4,6,6,4,4,2,2 (1 min)

Wednesday Nov 22, 2017 #

8 AM

Road/track running 35:00 intensity: (31:00 @1) + (4:00 @2) 7.3 km (4:48 / km)

Morning jog
10 AM

Strength and conditioning 1:30:00 [0]

Hot yoga
7 PM

Orienteering 30:00 intensity: (24:00 @3) + (6:00 @4) 6.2 km (4:50 / km)

FVO night-o in Braco. Pretty cold and wet, but a fun blast around.

Trail/terrain running warm up/down 30:00 intensity: (21:00 @1) + (9:00 @2) 6.1 km (4:55 / km)

Tuesday Nov 21, 2017 #

11 AM

Spinning intervals 1:10:00 intensity: (17:00 @1) + (14:00 @2) + (20:00 @3) + (19:00 @4)

Dreich weather so on the bike instead.

4*10 mins. First bike session for a long time, so took a while to get the HR up, but was just about there at the end.
5 PM

Trail/terrain running 1:04:00 intensity: (32:00 @1) + (32:00 @2) 12.4 km (5:10 / km)

Wet and windy run with Lewis around Sauchie and Polmaise

Monday Nov 20, 2017 #

11 AM

Trail/terrain running 1:04:00 intensity: (11:00 @1) + (51:00 @2) + (2:00 @3) 14.2 km (4:30 / km)

Filthy run from home - very muddy everywhere. Felt better than feared.
6 PM

Strength and conditioning 1:00:00 [0]

Hot yoga ♨

Sunday Nov 19, 2017 #

12 PM

Orienteering 55:00 intensity: (47:00 @1) + (8:00 @2) 7.7 km (7:09 / km)

Very sedate session in Auchingarrich with Jegor post ceilidh etc...

Trail/terrain running 17:00 [1] 2.7 km (6:18 / km)

Saturday Nov 18, 2017 #

8 AM

Trail/terrain running 30:00 intensity: (27:00 @1) + (3:00 @2) 6.4 km (4:41 / km)

Jog round the University. Lovely cold crisp morning
1 PM

Orienteering race 32:00 intensity: (13:00 @3) + (19:00 @4) 5.9 km (5:25 / km)

FVO Club Champs at Duncraggan.
I did make the map fairly recently, so I had a bit of an advantage. Shminty beat me on 2 splits though, which was disappointing.

Lovely woods and a fun run out before the evening's festivities.

Trail/terrain running 45:00 intensity: (35:00 @1) + (10:00 @2) 7.5 km (6:00 / km)

Including collecting the 'furthest' controls which really aren't very far away on this map.

Friday Nov 17, 2017 #

8 AM

Spinning 39:00 [1]

10 AM

Strength and conditioning 1:30:00 [0]

Hot yoga
6 PM

Note

Body said easy day today.

Thursday Nov 16, 2017 #

10 AM

Trail/terrain running 20:00 [1] 4.0 km (5:00 / km)

1 PM

Surveying 3:00:00 [0]

5 PM

Trail/terrain running intervals 1:20:00 intensity: (30:00 @1) + (14:00 @2) + (6:00 @3) + (30:00 @4) 17.9 km (4:28 / km)

GC intervals with Shminty and Lewis. 6x6mins(1 min)

Wednesday Nov 15, 2017 #

8 AM

Road/track running 30:00 [1] 6.0 km (5:00 / km)

10 AM

Strength and conditioning 1:30:00 [0]

Normal hot bikram yoga class
5 PM

Orienteering 48:00 intensity: (28:00 @2) + (17:00 @3) + (3:00 @4) 6.7 km (7:10 / km)

Night-o in Auchingarrich with Lewis.

Trail/terrain running warm up/down 23:00 intensity: (18:00 @1) + (5:00 @2) 4.6 km (5:00 / km)

Tuesday Nov 14, 2017 #

12 PM

Trail/terrain running 33:00 intensity: (21:00 @1) + (12:00 @2) 7.3 km (4:31 / km) +100m 4:14 / km

Late getting back from morning meeting, so not time for more.

#Lewis'fault
C • "It'll only take like ... 1
2 PM

Surveying 2:30:00 [0]

Making the most of sunlight / no rain
5 PM

Trail/terrain running 58:00 intensity: (43:00 @1) + (15:00 @2) 12.2 km (4:45 / km) +200m 4:24 / km

Was going to do something a bit harder, but didn't get eating right and felt like I was going to be sick...
7 PM

Strength and conditioning 1:15:00 [0]

Yin yang hot yoga tonight - bit different to normal.

Monday Nov 13, 2017 #

11 AM

Spinning 1:30:00 [1]

6 PM

Note

Was late for yoga because of traffic :(

Sunday Nov 12, 2017 #

10 AM

Trail/terrain running hills 2:06:00 intensity: (41:00 @1) + (32:00 @2) + (20:00 @3) + (33:00 @4) 21.0 km (6:00 / km) +1500m 4:25 / km

Tough hilly run in Ochils.

Alva Glen - Tillicoultry - The Law - Andrew Gannel - King's Seat - Tillicoultry - The Law - Ben Cleuch - Ben Ever - Alva Glen.

Pushing hard on the climbs, and not going slow the rest either.

Loads of walkers out, and a few runners too.

Gorgeous day, but a real icy wind up top.
5 PM

Strength and conditioning 1:30:00 [0]

Hot yoga

Saturday Nov 11, 2017 #

11 AM

Road/track running 1:02:00 intensity: (8:00 @1) + (53:00 @2) + (1:00 @3) 15.4 km (4:02 / km) +150m 3:50 / km

Cromlix - Kinbuck loop. Legs feeling surprisingly good this morning.
1 PM

Surveying 2:40:00 [0]

Friday Nov 10, 2017 #

2 PM

Trail/terrain running 1:44:00 intensity: (1:14:00 @1) + (30:00 @2) 21.1 km (4:56 / km) +400m 4:30 / km

Steady run with Lewis. Both a bit tired after last night.
Loop round Dunblane, up Gathering Stone, and then down around the Allan.

Thursday Nov 9, 2017 #

8 AM

Road/track running 30:00 intensity: (26:00 @1) + (4:00 @2) 6.1 km (4:55 / km) +75m 4:38 / km

Morning jog round Dunblane - nice day!
10 AM

Strength and conditioning 1:00:00 [0]

Hot yoga - Fierce Grace - my least favourite class
5 PM

Trail/terrain running intervals 1:15:00 intensity: (25:00 @1) + (13:00 @2) + (7:00 @3) + (27:00 @4) + (3:00 @5) 17.4 km (4:19 / km) +250m 4:01 / km

Fartlek on King's Park GC with Shminty, Lewis and Ross. Shminty setting the pace tonight.

Wednesday Nov 8, 2017 #

11 AM

Trail/terrain running 1:32:00 intensity: (15:00 @1) + (1:02:00 @2) + (15:00 @3) 19.9 km (4:37 / km) +450m 4:09 / km

Steady from home including lap of Mine Woods.
5 PM

Trail/terrain running 43:00 [1] 5.6 km (7:41 / km) +100m 7:03 / km

Hanging in Gallamuir.

Tuesday Nov 7, 2017 #

5 PM

Strength and conditioning 1:00:00 [0]

Hot yoga

No running today as was a bit sniffly and no point risking it.

Monday Nov 6, 2017 #

10 AM

Trail/terrain running 1:21:00 [1] 12.7 km (6:23 / km)

Gallamuir Woods - checking for Wednesday

Sunday Nov 5, 2017 #

4 PM

Strength and conditioning 1:30:00 [0]

Hot yoga. Definitely some improvement in flexibility.

Saturday Nov 4, 2017 #

10 AM

Trail/terrain running 3:24:00 [1] 22.5 km (9:04 / km) +850m 7:38 / km

One more...

Friday Nov 3, 2017 #

9 AM

Trail/terrain running 2:35:00 [1] 18.1 km (8:34 / km) +650m 7:16 / km

MDM planning continues. Out about 3h
2 PM

Trail/terrain running 2:27:00 [1] 17.5 km (8:24 / km) +500m 7:21 / km

And more. Cloudy and drizzly all afternoon.

Thursday Nov 2, 2017 #

12 PM

Trail/terrain running 3:55:00 [1] 28.7 km (8:11 / km) +1100m 6:52 / km

Marmot Dark Mountain planning in Forest of Bowland. Out 4 1/2 hours, got back to car just before dark.

Wednesday Nov 1, 2017 #

10 AM

Strength and conditioning 1:30:00 [0]

Hot yoga
6 PM

Trail/terrain running 1:01:00 intensity: (18:00 @1) + (35:00 @2) + (8:00 @3) 13.4 km (4:33 / km) +250m 4:10 / km

Steady from home. Feeling good tonight - effortless

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