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Training Log Archive: rascrutt

In the 31 days ending Jan 31, 2009:

activity # timemileskm+m
  Walking in terrain4 10:30:00
  Running11 8:34:20 12.43 20.0 52057 /65c87%
  Circuit training7 6:30:00
  Cycle2 4:30:00
  Gym stuff2 1:10:00
  Climbing1 50:00
  Swimming1 40:00
  Total27 32:44:20 12.43 20.0 52057 /65c87%

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Friday Jan 30, 2009 #

Running 45:00 [3]

5 x 1min + 5 x 2min hill reps; jog to and from. Rest day tomorrow.

Thursday Jan 29, 2009 #

Gym stuff (Spinning) 30:00 [3]

Climbing (Bouldering) 50:00 [2]

Wednesday Jan 28, 2009 #

Circuit training 45:00 [4]

Circuit training warm up/down 15:00 [2]

Tuesday Jan 27, 2009 #

Running 30:00 [3]

Easy run over to Meadows, firm 1.5 times round, easy back to St Leonard's Land.

Monday Jan 26, 2009 #

Circuit training 40:00 [4]

This Monday lunchtime session is proving to be a nice way to "warm down" after racing at the weekend.

Circuit training warm up/down 15:00 [2]

Sunday Jan 25, 2009 #

Running race (Orienteering) 1:17:00 [5] *** 5.8 km (13:17 / km) +430m 9:41 / km
spiked:16/18c

EUOC Colour-Coded in Holyrood Park. Another disappointing run I'm afraid, again not doing justice to a great day with nearly 300 runners out in the Park in sun. So tired, and didn't feel as though I was avoiding any of the 430m climb. One significant nav. error when I lost concentration as a couple of blokes overtook me (usual problem). Glad I persevered though.

Saturday Jan 24, 2009 #

Running race (Orienteering) 44:00 [5] *** 4.7 km (9:22 / km)
spiked:20/22c

EUOC Edinburgh City Race. Ran strongly, but pretty disappointed with my navigation. Never got into the map, repeatedly stopping to read it properly and even then proceeding to make three or four significant route choice errors. I was totally amazed to finish 2nd M55+, only 9s down. So, all-in-all, didn't do justice to a great event.

Friday Jan 23, 2009 #

Gym stuff 40:00 [3]

Some ergo, some weights, some stretching.

Wednesday Jan 21, 2009 #

Circuit training 40:00 [4]

Circuit training warm up/down 15:00 [2]

Tuesday Jan 20, 2009 #

Running 45:00 [3]

Easy-steady run through Holyrood Pk to Duddingston and back via Innocent Rlwy. Could have pushed it along a bit more but this is supposed to be an easy week. Cold, stiff breeze, and a bit icy underfoot in places, otherwise pleasant.

Monday Jan 19, 2009 #

Circuit training 40:00 [4]

Circuit training warm up/down 15:00 [2]

Sunday Jan 18, 2009 #

Running race (Orienteering) 1:25:00 [5] *** 9.5 km (8:57 / km) +90m 8:33 / km
spiked:21/25c

South of Sccotland League at Drumpelier Park. A bit scrappy around a few controls, but this was basically a test of running speed. Very wet underfoot, and probably should have stuck to paths a bit more.

Saturday Jan 17, 2009 #

Walking in terrain 1:30:00 [1]

Seem to be doing a lot of this jogging and walking lately, this time for junior coaching at Craiglockhart.

Friday Jan 16, 2009 #

Running 33:00 [3]

5 x 75s reps plus jog to and from and recovery. Almost warm enough for shorts.

Wednesday Jan 14, 2009 #

Circuit training 40:00 [4]

Very busy in the gym - first week of semester and obviously lots of NY resolutions being played out.

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

Tuesday Jan 13, 2009 #

Running 11:00 [4]

10 x 65s hill reps

Running 30:00 [2]

Easy - steady running to and from and recovery.

Monday Jan 12, 2009 #

Circuit training 30:00 [4]

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

Sunday Jan 11, 2009 #

Walking in terrain 3:30:00 [2]

Coaching at Inshriach and Achlean. No ice, but still wet and windy.

Saturday Jan 10, 2009 #

Walking in terrain 4:00:00 [2]

O coaching at Loch Vaa. Running, jogging and walking all day. Icy; wet and windy. Great to have a chance to visit this terrain and really look around it.

Friday Jan 9, 2009 #

Running 37:00 [3]

Holyrood Park again. Fartlek run would be the best description. Grey, and rain threatening.

Thursday Jan 8, 2009 #

Swimming 40:00 [3]

Wednesday Jan 7, 2009 #

Circuit training 40:00 [4]

First session after holidays so not full throttle. Felt strong; good workout in the end.

Circuit training warm up/down 15:00 [2]

Monday Jan 5, 2009 #

Running 34:00 [3]

Holyrood Park. Started easy pace and finished steady.

Sunday Jan 4, 2009 #

Cycle 2:00:00 [3]

Very nice red route plus odds and ends at Glentress with Andrew, chatting all the way. Icy in places above 400m.

Saturday Jan 3, 2009 #

Running intervals 8:20 [4]

5 x 1m40s intervals on flat path.

Running warm up/down 35:00 [2]

Easy jog to, from and recovery. Absolutely glorious day and great to be out in the sun.

Friday Jan 2, 2009 #

Walking in terrain 1:30:00 [2]

Walking and jogging on Corstrophine Hill to put out controls for ESOC's Hair o' the Dog event.

Thursday Jan 1, 2009 #

Cycle 2:30:00 [3]

Took road bike for a spin into Edinburgh, watched some NYD triathlon, out to Musselburgh, back via country roads to Penicuik. 3 hrs actually, but had to mend a puncture, twice!

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