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Training Log Archive: Tullster

In the 7 days ending Mar 22, 2015:

	activity	#	time	miles		km		+m
	Running	6	4:10:44	27.76	(9:02)	44.67	(5:37)	558
	Cycling	1	1:57:54	32.21	(3:40)	51.83	(2:16)	403
	Orienteering	3	1:48:25	9.66	(11:14)	15.54	(6:59)	443	26 /	30c	86%
	core/balance gym work	2	1:20:00
	Total	11	9:17:03	69.63		112.05		1404	26 /	30c	86%
averages - weight:67.1kg

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Sunday Mar 22, 2015 #

11 AM

Running warm up/down 13:01 [1] 2.15 km (6:04 / km) +15m 5:52 / km
ahr:124 max:146 shoes: Icebugs 2014-2

Orienteering race 55:54 [5] 9.47 km (5:54 / km) +317m 5:03 / km
ahr:159 max:168 spiked:26/30c shoes: Icebugs 2014-2

SOL 2 at Bonskied Estate. Cool wee area and a good course. Legs pretty screwed after yesterday so felt like a battle all the way and not very fast but kept the fight up and had a decent run. Small misses on 26 & 27 which was annoying. 1min down on Spongey. Happy enough with that.

Running warm up/down 6:56 [1] 0.79 km (8:49 / km) +5m 8:33 / km
ahr:117 max:134 shoes: Icebugs 2014-2

Saturday Mar 21, 2015 #

8 AM

Running warm up/down 24:14 [1] 3.46 km (7:00 / km) +83m 6:15 / km
shoes: Inov8 Roclite 2014

Morning jog around the wood with Jess and Midge

1 PM

Running warm up/down 19:35 [1] 2.88 km (6:48 / km) +4m 6:45 / km
ahr:118 max:149 shoes: Inov8 mudclaws 2014

Running race 36:02 [5] 8.9 km (4:03 / km) +299m 3:28 / km
ahr:170 max:177 shoes: Inov8 mudclaws 2014

Craig Dunain hill race. Knew this would be a shock for the legs and it was. Decent field. Gordon Lennox started fast as predicted and I wasn't staying with that pace. Worked my way into 3rd and running OK until my legs popped a bit before near the top of the gradual climb. As it flattened off felt like I was shuffling a bit legs full of lactate. Wee descent so had to relax and let them recover. A bit disappointed at that stage and had been caught so now in thrid. Steep climb to the top was OK and summited in 4th. Determined to ppush the descent. Guy ahead was descending well but we reeled in Donnie. and I moved back into 3rd then passed Donnie above the SNH building. Really tried to push especially on anything vaguely steep or muddy but a pretty easy run in then a flat canal finish. Hurting on the run in and only about a 5s gap the whole way but managed to hold on to 2nd which was pleasing. About 30s behind Gordon in the end. Feel like I need to work on the longer hills but happy enough overall.

Running warm up/down 17:27 [1] 2.04 km (8:32 / km) +2m 8:30 / km
ahr:122 max:134 shoes: Inov8 mudclaws 2014

Friday Mar 20, 2015 #

12 PM

Running 1:00:00 [1] 7.92 km (7:34 / km) +28m 7:26 / km
(rest day) shoes: Inov8 Roclite 2014

Jog/walk around Nethy Woods with Midge updating the map. Out for 1hr30. Slow work. Not sure I am patient enough or good enough at drawing. Looks OK once on the computer though.

Thursday Mar 19, 2015 #

11 AM

Cycling long 1:57:54 [3] 51.83 km (2:16 / km) +403m 2:11 / km
ahr:126 max:158

From home down the back road to Colylumbridge then up to Blackpark (nice views) and back. First time on the bike in a while - felt like a struggle! Headwind on the way out didn't help

Wednesday Mar 18, 2015 #

7 PM

Running 32:02 [3] 7.8 km (4:07 / km) +60m 3:57 / km
ahr:149 max:163 shoes: Inov8 Roclite 305

Run around Anagach red route. Legs tired so eased off a bit second half.

8 PM

core/balance gym work 30:00 [3]

Tuesday Mar 17, 2015 #

1 PM

Running warm up/down 10:56 [1] 2.09 km (5:14 / km) +27m 4:55 / km
ahr:131 max:149 weight:67.1kg shoes: Inov8 mudclaws 2014

Running intervals 23:03 [5] 5.54 km (4:10 / km) +8m 4:08 / km
ahr:159 max:172 shoes: Inov8 mudclaws 2014

Intervals on the track in the wood. 5x1.05km with 80s recovery. Tired after last week so faff levels high beforehand but got out the door and after first rep knew I would be OK. Cut the rest by 10s and tried to stay relaxed for the whole session. Times OK. Happy with it.

Running warm up/down 7:28 [1] 1.1 km (6:46 / km) +27m 6:02 / km
ahr:135 max:142 shoes: Inov8 mudclaws 2014

4 PM

Orienteering 40:00 [1] 4.6 km (8:42 / km) +95m 7:53 / km
shoes: Inov8 Roclite 2014

Hanging flags for BASOC training. Slow tonight! Actualy took me 1hr

7 PM

Orienteering 12:31 [1] 1.47 km (8:32 / km) +31m 7:43 / km
shoes: Inov8 Roclite 2014

collected 7 flags map memory

Monday Mar 16, 2015 #

core/balance gym work 50:00 [3]

Easy day today for the start of an easier week

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