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Training Log Archive: gg

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Trail/terrain running6 5:33:00 37.34(8:55) 60.1(5:32) 1750
  Strength and conditioning4 2:05:00
  Orienteering2 1:51:00 12.37(8:59) 19.9(5:35)
  Road/track running3 1:34:00 12.49(7:32) 20.1(4:41)
  Badminton1 50:00
  Swimming1 40:00
  Total12 12:33:00 62.2 100.1 1750
  [1-5]10 10:28:00

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MoTuWeThFrSaSu

Sunday Oct 16, 2016 #

8 AM

Road/track running 20:00 [1] 3.8 km (5:16 / km)

With Shminty from the Travelodge
1 PM

Orienteering race 51:00 intensity: (25:00 @4) + (26:00 @5) 11.3 km (4:31 / km)

CSC final Tankersley.

Good to finally push myself 100% in a race again after a long ankle recovery. Happy with the performance and the result - probably lost less than a minute, in a race where many were all over the place. Good tricky area.

Results
http://obasen.orientering.se/winsplits/online/en/d...
Course
http://www.syo.routegadget.co.uk/rg2/#131&course=1

Trail/terrain running warm up/down 35:00 intensity: (20:00 @1) + (12:00 @2) + (3:00 @3) 6.5 km (5:23 / km)

Saturday Oct 15, 2016 #

10 AM

Trail/terrain running race 1:51:00 intensity: (13:00 @1) + (14:00 @2) + (24:00 @3) + (54:00 @4) + (6:00 @5) 19.2 km (5:47 / km) +1100m 4:30 / km

British Hill and Fell Running Relays, Luss.

Ochil HR team 5th place!

Very happy with that. Bob ran a solid 1st leg sending me and Al out in 24th. We passed a lot of teams and ran well together to come in 8th. Shminty and Jamie did well on leg 3 - up to 4th place, and Steve held off some speedy guys, and just lost out in a sprint finish to claim 5th for us.

Good days work.

Friday Oct 14, 2016 #

11 AM

Swimming 40:00 [2]

5 PM

Trail/terrain running 46:00 [2] 10.1 km (4:33 / km)

Usual loop

Strength and conditioning 15:00 [0]

Ankle rehab

Thursday Oct 13, 2016 #

11 AM

Road/track running 43:00 intensity: (2:00 @1) + (38:00 @2) + (3:00 @3) 10.6 km (4:03 / km)

Steady round Cromlix/Kinbuck loop.

Strength and conditioning 45:00 [0]

Planks, med ball, then ankle stuff
5 PM

Trail/terrain running 50:00 intensity: (27:00 @1) + (17:00 @2) + (6:00 @3) 6.2 km (8:04 / km) +450m 5:55 / km

With Mr Dumyat Dash (Andrew Wright), getting a sedate tour round his new course. Pretty tough!

Wednesday Oct 12, 2016 #

9 AM

Road/track running 31:00 [1] 5.7 km (5:26 / km)

Easy with Shminty round Dunblane

Badminton 50:00 [1]

6 PM

Orienteering 1:00:00 intensity: (22:00 @1) + (31:00 @2) + (7:00 @3) 8.6 km (6:59 / km)

Stealth night-o on Polmaise.
First night session of the year, and with a slightly dodgy ankle. Went about as well as could be expected, especially as the expected control flags had been collected in!
Ankle was happily actually very good, one or two awkward landings but otherwise no issues with mobility.

Trail/terrain running 27:00 [1] 4.8 km (5:37 / km)

Tuesday Oct 11, 2016 #

5 PM

Trail/terrain running 1:04:00 intensity: (41:00 @1) + (23:00 @2) 13.3 km (4:49 / km) +200m 4:29 / km

Usual loop with Lewis. Almost no feeling in the ankle. Still slightly puffy in the evening though.
8 PM

Strength and conditioning 45:00 [0]

Core and ankle

Monday Oct 10, 2016 #

8 PM

Strength and conditioning 20:00 [0]

Planned rest day, but feeling like crap after the weekend so skipped pilates.

Ankle rehab.

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