Training Log Archive: rascruttIn the 30 days ending Apr 30, 2014:
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Wednesday Apr 30, 2014 #
7 PM
Running 50:00 [3]
ESOC training at Blackfor and Hermitage - control flow. Wet! Nice exercise, and took it easy so as to do it properly.
Tuesday Apr 29, 2014 #
1 PM
Running 48:00 [3]
Hill loops in Lowry's Den Woods, all between 3:50 and 4:00 min. This is a bit sower than usual, but no rest between and probably accumulating some tiredness.
Monday Apr 28, 2014 #
1 PM
Gym stuff 35:00 [2]
Jog across to gym, 20min cross trainer to exercise shoulder, then some mobilisation.
Sunday Apr 27, 2014 #
12 PM
Running race (Orienteering) 59:05 [5] 5.2 km (11:22 / km) +220m 9:23 / km
SOL3 at Dunrod Hill. Lost 3 mins going to #7 having exited #6 in the wrong direction, quickly got back on line but then hesitated a lot. Otherwise, steady run, but bit tired after yesterday and putting out PreO.
Saturday Apr 26, 2014 #
1 PM
Running race (Orienteering) 56:19 [4] 5.3 km (10:38 / km)
ELO CATI at Vogrie. Nice little course. Wanted to run some of the stiffness out of my legs following the gym session on Thursday. Boy, was I stiff, not having done gym for several months.
Thursday Apr 24, 2014 #
1 PM
Gym stuff 35:00 [4]
Strength & Tone class, first since December. Predictably stiff and sore afterwards.
Gym stuff warm up/down 15:00 [2]
Wednesday Apr 23, 2014 #
1 PM
Running 50:00 [3]
Down to Holyrood Park via Meadowbank, up onto Whinny Hill, down to The Hawse then along the top of Salisbury Crags. Back via Dumbiedykes. Nice day, nice run.
Monday Apr 21, 2014 #
11 AM
Running race (Orienteering) 43:57 [5] 3.8 km (11:34 / km) +130m 9:53 / km
JK Relays at Pwll Du. Took a while to get into the map in this fairly unique area. Slow first three controls, thereafter, fine. Tired.
Sunday Apr 20, 2014 #
12 PM
Running race (Orienteering) 1:05:37 [5] 6.1 km (10:45 / km) +95m 9:59 / km
JK Day 3 just across the road from Day 2. Another plateau, vaguer topography, more heather, less interesting than Day 2. But some nice twists in the planning at beginning and end with several v.short legs which caught out a few people. Good run, and happy with overall Days 2 & 3 position.
Saturday Apr 19, 2014 #
11 AM
Running race (Orienteering) 1:11:10 [5] 6.6 km (10:47 / km) +160m 9:37 / km
JK Day 2 at Merthyr Common. Challenging nav on a limestone plateau requiring attention to detail. Nice course with some deceptively tricky legs. Good run.
Friday Apr 18, 2014 #
12 PM
Running race (Orienteering) 15:10 [5]
JK Sprint. Okay. Course rather ordinary. Clean but slow.
Wednesday Apr 16, 2014 #
7 AM
Running 40:00 [3]
Over to Woolvercote for some short hill loops, easy back.
Monday Apr 14, 2014 #
7 AM
Running 40:00 [3]
In Oxford. Early morning - yuk. Over to Cutteslowe Pk, once round Peace Mile (plus a bit), easy back. Confirmed that I'm still about 10% slower than I was before the shoulder injury.
Saturday Apr 12, 2014 #
1 PM
Walk/run in terrain 30:00 [2]
Putting out and collecting in kit for junior coaching at Castlelaw. Ridiculously windy.
2 PM
Running (Orienteering) 1:05:00 [4] 5.6 km (11:36 / km) +280m 9:17 / km
Green course at Castlelaw CATI. Tried it without compass and managed okay, a little bit out on some vague hillsides, but physically tough.
Friday Apr 11, 2014 #
12 PM
Walking in terrain 2:45:00 [2]
Planning PreO course for SOL 3 at Dunrod Hill.
Thursday Apr 10, 2014 #
12 PM
Running 45:00 [3]
Up to Lowry's Den woods to do some hill loops. Nor bad considering I'd been feeling pretty tired and sluggish last few days.
Sunday Apr 6, 2014 #
11 AM
Running race (Orienteering) 1:00:00 [5]
SOL2 at Faskally. Enjoyed this despite a poor performance. Missed #12 but more concerned about how slow I was round the course when I thought I'd run quite well.
Saturday Apr 5, 2014 #
1 PM
Gym stuff 35:00 [2]
Since the physio said it was about time I was going back to gym classes I went to the Pleasance to see if I could manage it. Yes, more-or-less, but not without getting pretty sore on some things.
Friday Apr 4, 2014 #
5 PM
Cycle 1:30:00 [2]
Very muddy ride out along the railway track to Rosewel, across to Loanhead, back along the other railway track and home via Glencorse.
Thursday Apr 3, 2014 #
6 PM
Running 30:00 [2]
Jogging around the local housing estates and practicing a bit of urban map reading.
Wednesday Apr 2, 2014 #
7 PM
Running 50:00 [3]
ESOC training. Clock relay at Astley Ainslie. Warm up, then about 40min alternating hard running with jog and keep warm, warm down. About intensity 3 overall.