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Training Log Archive: rascrutt

In the 30 days ending Nov 30, 2008:

activity	#	time	miles	km	+m
Running	12	9:55:28	13.11	21.1	610	51 /	62c	82%
Walking in terrain	6	7:13:00	2.49	4.0
Circuit training	3	3:10:00
Gym stuff	4	2:30:00
Other	1	1:30:00
Swimming	2	1:15:00
Climbing	1	1:00:00
Total	28	26:33:28	15.6	25.1	610	51 /	62c	82%

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Sunday Nov 30, 2008 #

Running race (Orienteering) 1:36:00 [5] *** 8.3 km (11:34 / km) +45m 11:16 / km
spiked:19/23c

South of Scotland League at Tentsmuir. Nice northern half embargoed for next year's 6 Days, but Tenstmuir South wasn't too bad at all with the bracken down and very few brambles. Good use of forested dunes and light green for more technical controls but still a lot of track running. Nav a bit scrappy in places and probably 6min errors in total.

Saturday Nov 29, 2008 #

Walking in terrain 1:00:00 [1]

Very easy day - brisk walk in Pentlands on the way home from some overtime.

Friday Nov 28, 2008 #

Running intervals 43:00 [3]

Rest day yesterday and just walked everywhere.
Now, today's was a nice session - jog to Innocent Railway, 10 x 1min reps up the cycle path loop (okay, not very quick, but I am old), jog down the track and back to loosen up, firm through the tunnel and then easy jog back to PESLS. Cool, clear blue sky, no wind into the bargain. Probably intensity 3 overall. Great!

Wednesday Nov 26, 2008 #

Circuit training 45:00 [4]

Mini circuit format and ramping up to the end of the semester (already!). Felt pretty good. Legs were tired and stiff during the day and decided to go early to have a long, very easy warm up - seemed to work.

Circuit training warm up/down 25:00 [2]

Tuesday Nov 25, 2008 #

Running 36:00 [3]

First proper run for over a week. Took in a few hills in Holyrood Park and calf felt fine. I need to build a bit more warm up/down into these runs.

Monday Nov 24, 2008 #

Gym stuff 50:00 [3]

Put a bit more effort into this now that R calf is feeling more comfortable. 10min shuttle running felt fine.

Sunday Nov 23, 2008 #

Walking in terrain 1:00:00 [2]

Collecting controls at ESOC event Penicuik Estate.

Saturday Nov 22, 2008 #

Walking in terrain 1:40:00 [1]

Walking in the Pentlands. Pretty chilly.

Friday Nov 21, 2008 #

Swimming 35:00 [3]

Thursday Nov 20, 2008 #

Walking in terrain (Orienteering) 1:13:00 [2] 4.0 km (18:15 / km)

Fight with the Night at Blackford and Hermitage. Still going easy on right calf - just walked round and avoided steep climbs. At that speed, and with controls hung to be easily visible (apart from #8 that is) navigation wasn't difficult. Very nice evening.

Wednesday Nov 19, 2008 #

Gym stuff 40:00 [2]

Ditto Monday.

Tuesday Nov 18, 2008 #

Other 1:30:00 [1]

Continuing very easy. Just lots of brisk walking today.

Monday Nov 17, 2008 #

Gym stuff 40:00 [2]

Nice easy gym session: cycle, strength exercises, stretching.

Sunday Nov 16, 2008 #

Running race (Orienteering) 1:34:28 [4] *** 7.8 km (12:07 / km) +365m 9:49 / km
spiked:19/20c

A superb morning in the Scottish Borders and probably the nicest Brown course I've run at the Eildon Hills. Took it relatively easy because of a right calf niggle, which probably helped to keep the navigation clean - 1 min errors max. Now a very easy week I think after a pretty hectic Autumn.

Saturday Nov 15, 2008 #

Walking in terrain 1:00:00 [1]

Nominal hour of jogging and walking during junior coaching at Corstorphine. Pretty good turn out, especially at the top end. No rain, good session.

Friday Nov 14, 2008 #

Running 30:00 [3]

Tried some hills in Holyrood Park but the wind was diabolical. Slight right calf soreness.

Thursday Nov 13, 2008 #

Walking in terrain 1:20:00 [1]

Corstorphine Hill to check out courses for junior coaching.

Wednesday Nov 12, 2008 #

Circuit training 45:00 [4]

In the zone tonight. Got some good rhythms going on the reps and felt pretty strong right through to the end of the ergo intervals.

Circuit training warm up/down 20:00 [2]

Now extending the warm-up to make a longer session of it. Certainly felt better on the circuits.

Tuesday Nov 11, 2008 #

Swimming 40:00 [3]

Relatively easy day.

Monday Nov 10, 2008 #

Running intervals 34:00 [3]

Jog into Holyrood Park - downwind and therefore requiring little effort - 5x75s sprint intervals in a relatively sheltered spot, jog back - into the wind and therefore requiring a lot of effort. Probably intensity 3 overall.

Sunday Nov 9, 2008 #

Running (Orienteering) 30:00 [2]

Ditto, in a very windy Holyrood Park.

Saturday Nov 8, 2008 #

Running (Orienteering) 30:00 [2]

Probably about 30min jog and run at ScotJOS training session at KB and Blackford.

Friday Nov 7, 2008 #

Running 33:00 [3]

Holyrood Park circular at steady pace.

Thursday Nov 6, 2008 #

Running race (Orienteering) 1:21:00 [4] *** 5.0 km (16:12 / km) +200m 13:30 / km
spiked:13/19c

Fight with the Night (and the fog) at Corstorphine Hill. Very difficult to navigate cleanly in what is quite complex rock and contour anyway. Great fun.

Wednesday Nov 5, 2008 #

Circuit training 45:00 [4]

Circuit training warm up/down 10:00 [2]

Tuesday Nov 4, 2008 #

Climbing (Bouldering) 1:00:00 [3]

Gym stuff (Bike) 20:00 [3]

Sunday Nov 2, 2008 #

Running race (Orienteering) 48:00 [4] ***

Tinto Twin Day event and Scottish Score Champs. Not an auspicious performance. Very poor route plan left me with no alternative but to finish after 48/60 min or go way over time. This is typical of my lack of confidence and aggression when it comes to racing, coupled with the fact that to retain the M60 trophy I had to do little more than turn out.

Saturday Nov 1, 2008 #

Running race (Orienteering) 40:00 [5]

Tinto Twin Night Score event. First serious night outing this winter and scrappy in places, but otherwise okay run.

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