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Training Log Archive: Spongey

In the 7 days ending Aug 6, 2016:

activity	#	time	miles		km		+m
Run	12	5:46:18	42.06	(8:14)	67.69	(5:07)	250
Orienteering	3	3:23:30	19.88	(10:14)	32.0	(6:22)	500
5-a-side football	1	55:00	1.86	(29:30)	3.0	(18:20)
Total	15	10:04:48	63.81	(9:29)	102.69	(5:53)	750

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Saturday Aug 6, 2016 #

Run (misc) 10:00 [2] 2.0 km (5:00 / km)

Note

Legs very tired after all the high intensity running today

3 PM

Run (hill race) 28:40 [5] 6.0 km (4:47 / km) +250m 3:57 / km

Newtonmoere Highland Games / Scottish Champs Hill Race

4 PM

Run 9:00 [5] 2.7 km (3:20 / km)

Mixture of track races at highland games.
800m / 1500m / 400m

C • races 3

7 PM

Orienteering 55:00 [3] 10.0 km (5:30 / km)

Loch Vaa, technical training

Friday Aug 5, 2016 #

8 AM

Run 34:00 [2] 7.2 km (4:43 / km)

jog to work, knee not sore but not 100% right

6 PM

Run (warm up and down) 36:00 [1] 6.0 km (6:00 / km)

Jogging with bry

Run 30:00 [4] 6.0 km (5:00 / km)

6x1km on the grass off 5mins
Moving well
3.02, 2.57, 2.59, 3.06 (stomach issues), 3.01, 2.58
Improvement on last week

Thursday Aug 4, 2016 #

Note
(rest day)

This was required, feeling tired after the past 6 days

Wednesday Aug 3, 2016 #

7 PM

Run (warm up) 20:00 [2] 4.0 km (5:00 / km)

Orienteering 1:02:00 [3] 8.0 km (7:45 / km)

Sauchie o planed by shminty. Tough going and some tired legs and knee feeling a bit delicate.
Saw some cool wild boar, knee sore by the end

Tuesday Aug 2, 2016 #

8 AM

Run 33:00 [1] 6.8 km (4:51 / km)

Very easy, legs feeling tired still. Think they are just readying themseveles for this evening.

6 PM

Run (warm up) 27:48 [2] 5.85 km (4:45 / km)

Run 50:00 [4] 9.3 km (5:23 / km)

x2 (3.3km undulating trails, x4 30s hill sprints with 2mins rest between efforts) 5mins rest between sets

Legs felt heavy but felt very strong for the first long rep after the weekend of tough. Then held on the second one. Better than last week.

12.15, 30s then 12.10 and 30-31s

7 PM

Run (warm down) 27:50 [2] 4.84 km (5:45 / km)

Monday Aug 1, 2016 #

8 AM

Run 15:00 [1] 2.5 km (6:00 / km)

Went at whatever speed my legs could this morning to get to work, turns out that the weekend was rather tough and legs wanted to just shuffle.

Plus side is the knee survived a difficult weekend with no further issues.

5 PM

Run 15:00 [2] 2.5 km (6:00 / km)

Run to football

6 PM

5-a-side football 55:00 [1] 3.0 km (18:20 / km)

Football in the heat

Sunday Jul 31, 2016 #

10 AM

Orienteering 1:26:30 [4] 14.0 km (6:11 / km) +500m 5:15 / km

Purple Thistle Long

Worked hard and held it together for the majority of the race. The climb got me after about 75mins but legs felt strong until then. O is getting better.

This was a great specific training for some tough o

11 AM

Run (warm up / down) 10:00 [1] 2.0 km (5:00 / km)

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