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Training Log Archive: gg

In the 7 days ending Dec 3, 2017:

activity # timemileskm+m
  Trail/terrain running8 8:23:00 68.54(7:20) 110.3(4:34) 2625
  Surveying2 4:00:00
  Strength and conditioning3 4:00:00
  Orienteering2 2:16:00 10.63(12:48) 17.1(7:57) 450
  Spinning2 1:37:00
  Road/track running1 35:00 4.66(7:31) 7.5(4:40)
  Total16 20:51:00 83.82 134.9 3075
  [1-5]11 12:51:00

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MoTuWeThFrSaSu

Sunday Dec 3, 2017 #

10 AM

Trail/terrain running warm up/down 27:00 intensity: (25:00 @1) + (2:00 @2) 4.8 km (5:37 / km) +100m 5:06 / km

Orienteering 1:22:00 intensity: (9:00 @1) + (1:09:00 @2) + (4:00 @3) 9.6 km (8:32 / km) +450m 6:55 / km

Trossachs - beautiful, awesome etc.
Bit boggy - up to my hip in a marsh at one point.
5 PM

Strength and conditioning 1:30:00 [0]

Hot yoga

Saturday Dec 2, 2017 #

10 AM

Trail/terrain running long 2:11:00 intensity: (17:00 @1) + (1:46:00 @2) + (8:00 @3) 31.9 km (4:06 / km) +575m 3:46 / km

Long run from Aberfoyle around Loch Ard forest roads. Started with Shminty, Scott B, Neil, Charlotte Morgan and F, and after a few km Shminty, Scott and I picked up the pace a bit.

Saw a weirdo on an elliptigo on the way home.

Friday Dec 1, 2017 #

10 AM

Trail/terrain running 1:04:00 intensity: (21:00 @1) + (43:00 @2) 14.1 km (4:32 / km) +250m 4:10 / km

Steady from home. Very icy in places.
5 PM

Spinning 42:00 [1]

Very low energy.
7 PM

Strength and conditioning 1:00:00 [0]

Fierce Grace hot yoga

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.

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