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Training Log Archive: gg

In the 31 days ending Aug 31, 2017:

activity # timemileskm+m
  Trail/terrain running22 21:51:00 144.34(9:05) 232.3(5:39) 6950
  Strength and conditioning6 6:05:00
  Orienteering5 4:01:00 25.79(9:21) 41.5(5:48)
  Road/track running4 2:01:00 16.59(7:18) 26.7(4:32)
  Swimming3 1:45:00
  Badminton1 1:00:00
  Total35 36:43:00 186.72 300.5 6950
  [1-5]29 29:38:00

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Thursday Aug 31, 2017 #

5 PM

Trail/terrain running hills 1:24:00 intensity: (25:00 @1) + (26:00 @2) + (9:00 @3) + (12:00 @4) + (12:00 @5) 18.0 km (4:40 / km) +750m 3:52 / km

Ochil HR elite squad intervals - with Shminty, Lewis, Rory and F.

4*6mins uphill from Menstrie. Felt like my HR was higher than usual still - not 100% after the sickness. Running ok and judged it pretty well - was within 5m on all 4 reps, and was pretty empty on the jog home.

Wednesday Aug 30, 2017 #

11 AM

Trail/terrain running 1:03:00 intensity: (3:00 @1) + (45:00 @2) + (15:00 @3) 13.6 km (4:38 / km) +200m 4:19 / km

Steady from home. Feeling fine, but HR still a little high
6 PM

Strength and conditioning 1:30:00 [0]

Hot yoga

Tuesday Aug 29, 2017 #

11 AM

Badminton 1:00:00 [0]

With Shminty. Good to be back playing
7 PM

Trail/terrain running 47:00 intensity: (9:00 @1) + (35:00 @2) + (3:00 @3) 10.3 km (4:34 / km) +150m 4:15 / km

Steady from home. Feeling ok

Sunday Aug 27, 2017 #

7 PM

Road/track running 31:00 [1] 6.4 km (4:51 / km)

Easy round Dunblane streets.

Thursday Aug 24, 2017 #

Note
(sick)

Over-did it yesterday, feeling much much worse

Wednesday Aug 23, 2017 #

11 AM

Trail/terrain running 31:00 intensity: (1:00 @1) + (27:00 @2) + (3:00 @3) 7.0 km (4:26 / km)

From Pal's place. Feeling much friskier
6 PM

Orienteering intervals 41:00 intensity: (1:00 @1) + (3:00 @2) + (9:00 @3) + (24:00 @4) + (4:00 @5) 7.4 km (5:32 / km)

O-intervals with SNO at Brantbrink. Started cautiously but was trying hard at the end. Clearing out a lot of gunk. Knee was ok, but I was very conscious of it the whole time.

Trail/terrain running warm up/down 29:00 intensity: (23:00 @1) + (6:00 @2) 5.1 km (5:41 / km)

Tuesday Aug 22, 2017 #

5 PM

Trail/terrain running 30:00 [1] 5.5 km (5:27 / km)
(injured) (sick)

Very easy with Pal testing the knee. No problem running with the stitches, but very bruised still.

Monday Aug 21, 2017 #

Note
(injured) (sick)

Might as well be injured and ill at the same time.

Wednesday Aug 16, 2017 #

11 AM

Trail/terrain running 1:23:00 intensity: (40:00 @1) + (11:00 @2) + (2:00 @3) + (30:00 @4) 14.3 km (5:48 / km) +800m 4:32 / km
(injured)

Decent effort up Ben Ledi. HR a bit low- pretty fatigued.
Cut my knee open on the way down, so will get some enforced rest now anyway.
C • D'oh! 7

Tuesday Aug 15, 2017 #

11 AM

Swimming 45:00 [2]

5 PM

Trail/terrain running 1:20:00 intensity: (55:00 @1) + (23:00 @2) + (2:00 @3) 14.4 km (5:33 / km) +500m 4:44 / km

Easy with Lewis round Dumyat. Nice evening except for a 10 minute rain shower.
8 PM

Strength and conditioning 15:00 [0]

Monday Aug 14, 2017 #

7 PM

Road/track running 29:00 [1] 6.1 km (4:45 / km)

Very easy round Riverside

Strength and conditioning 1:00:00 [0]

"Fierce Grace" hot yoga. Not as good as the other class I think.

Sunday Aug 13, 2017 #

12 PM

Trail/terrain running long 4:20:00 intensity: (2:29:00 @1) + (1:51:00 @2) 28.3 km (9:11 / km) +2500m 6:22 / km

Ring of Steall recce. Climbs were as expected, but the ridges and descents were tougher and slower than expected. Great race route - really challenging.

Met a couple of Skyline nutters.
C • Ring of Steall 4

Saturday Aug 12, 2017 #

8 AM

Road/track running 17:00 [1] 3.6 km (4:43 / km)

3 PM

Trail/terrain running race 1:13:00 intensity: (34:00 @1) + (15:00 @2) + (1:00 @3) + (7:00 @4) + (16:00 @5) 16.3 km (4:29 / km) +500m 3:53 / km

Aberfeldy Highland Games HR. 1st. New record.

Nice little course.

Friday Aug 11, 2017 #

10 AM

Strength and conditioning 1:30:00 [0]

Hot yoga. Harder than last time.
7 PM

Road/track running 44:00 intensity: (22:00 @1) + (22:00 @2) 10.6 km (4:09 / km)

Steady round Kinbuck loop. Lethargic before, but feeling pretty good once running.

Thursday Aug 10, 2017 #

11 AM

Trail/terrain running 1:28:00 intensity: (42:00 @1) + (44:00 @2) + (2:00 @3) 18.5 km (4:45 / km) +400m 4:18 / km

Steady from home. Mine Woods, Sheriffmuir, Gathering Stone.
7 PM

Swimming 30:00 [2]

Wednesday Aug 9, 2017 #

12 PM

Trail/terrain running 1:03:00 intensity: (48:00 @1) + (15:00 @2) 12.2 km (5:10 / km) +200m 4:46 / km

Easy with Shminty
6 PM

Strength and conditioning 1:30:00 [0]

Bikram (hot) yoga. Sweaty.

Tuesday Aug 8, 2017 #

8 AM

Trail/terrain running 29:00 intensity: (17:00 @1) + (12:00 @2) 6.0 km (4:50 / km) +100m 4:28 / km

Morning jog in woods north of Banchory
3 PM

Trail/terrain running 1:09:00 intensity: (37:00 @1) + (32:00 @2) 12.3 km (5:37 / km) +600m 4:31 / km

Running round Braemar and up Morrone.
C • Morrone 5

Monday Aug 7, 2017 #

8 AM

Trail/terrain running 1:00:00 intensity: (49:00 @1) + (11:00 @2) 12.1 km (4:58 / km)

Easy run in Banchory/Scolty before breakfast. Lovely day.
7 PM

Strength and conditioning 20:00 [0]

Saturday Aug 5, 2017 #

11 AM

Orienteering 1:10:00 intensity: (4:00 @2) + (26:00 @3) + (39:00 @4) + (1:00 @5) 12.0 km (5:50 / km)

Day 6 Glen Fearder long(ish). Early start vs the leaders running round together. My favourite day of the week, and a decent run. Not able to get into zone 5 again though, except sprinting against Julia on the run in.

Trail/terrain running warm up/down 29:00 intensity: (17:00 @1) + (12:00 @2) 5.6 km (5:11 / km)

3 PM

Trail/terrain running 46:00 intensity: (29:00 @1) + (17:00 @2) 6.0 km (7:40 / km) +250m 6:21 / km

Collecting the controls on the top of the hill. Alongside Glen Affric must be one of the most spectacular spots on UK orienteering maps. Gorgeous.

Friday Aug 4, 2017 #

8 AM

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

11 AM

Orienteering 36:00 intensity: (8:00 @3) + (28:00 @4) 6.2 km (5:48 / km)

Day 5 Glen Fearder middle distance. OK run, but legs are too tired to allow HR to get into zone 5. 2nd behind Mr McLeod again.

Trail/terrain running warm up/down 31:00 intensity: (18:00 @1) + (9:00 @2) + (4:00 @3) 5.4 km (5:44 / km)

Thursday Aug 3, 2017 #

9 AM

Trail/terrain running 29:00 intensity: (19:00 @1) + (10:00 @2) 6.0 km (4:50 / km)

Morning jog along Deeside Way.
2 PM

Orienteering race 58:00 intensity: (3:00 @2) + (12:00 @3) + (38:00 @4) + (5:00 @5) 9.2 km (6:18 / km)

Creag Coinnich day 4 - rough and tough. Tired today. Big miss on number 3. 2nd behind Spongey.

Trail/terrain running warm up/down 30:00 intensity: (15:00 @1) + (15:00 @2) 4.7 km (6:23 / km)

Wednesday Aug 2, 2017 #

Note

A not really restful rest day with Sprint Scotland and 600 competitors racing round Ballater

Tuesday Aug 1, 2017 #

8 AM

Swimming 30:00 [2]

2 PM

Orienteering race 36:00 intensity: (3:00 @3) + (25:00 @4) + (8:00 @5) 6.7 km (5:22 / km)

Birsemore WRE middle race. Scottish 6 Day, day 3. OK race, bit scrappy. Tired legs and head but not too bad. Caught Spongey up twice. 1st. Won an alien.

Trail/terrain running warm up/down 37:00 intensity: (20:00 @1) + (11:00 @2) + (6:00 @3) 6.7 km (5:31 / km)

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