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Training Log Archive: Spongey

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Run12 6:36:00 48.48(8:10) 78.02(5:05) 1020
  Gym4 55:00
  Orienteering1 55:00 6.21(8:51) 10.0(5:30) 250
  5-a-side football1 55:00
  Cycling1 30:00
  Total16 9:51:00 54.69 88.02 1270
  [1-5]12 8:01:00

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MoTuWeThFrSaSu

Sunday Oct 16, 2016 #

1 PM

Orienteering 55:00 [4] 10.0 km (5:30 / km) +250m 4:53 / km

CSC Final Brown

Scrappy race with a few big mistakes and two big falls where my legs just really didn't support my weight after being dead from yesterday. Surprised that I felt alright for the first 45mins, then struggled with the last 10mins physically.

Also never found a control but managed to get myself reinstated because it was in the wrong place.

Clyde 2nd :)

Run (warm up and down) 25:00 [2] 5.26 km (4:45 / km)

Saturday Oct 15, 2016 #

10 AM

Run 15:00 [1] 2.0 km (7:30 / km)

warm up to get things moving. 2km of jogging and a lot of stretching. Knee not feeling 100% during this but had a plan
11 AM

Run 1:16:00 [4] 12.75 km (5:58 / km) +1020m 4:15 / km

FRAs leg 2
Had a wonderful day out in the hills. Not often do I feel so good and get to be the strong person in the pair.
Got the most out of the partnership between jethro and myself and a ran a reasonable time and came back 90s on Dark Peak where we sort of expected to be.
2nd overall for the team was probably what we deserved on the day, still a bit gutted though.

(and spent the whole week worrying about a knee that ended up being fine other than the steep first decent where I just made sure I took it very easy)
12 PM

Run (warm down) 15:00 [1] 2.0 km (7:30 / km)

Friday Oct 14, 2016 #

Note
(rest day)

knee preservation

Thursday Oct 13, 2016 #

8 AM

Gym (physio) 10:00 [0]

Run 31:00 [2] 7.2 km (4:18 / km)

Doms almost gone knee still at bit tender
6 PM

Run 1:01:00 [2] 14.1 km (4:20 / km)

knee still not brilliant but team orders have me running the 2nd leg of FRA on Saturday so rest day tomorrow in a fingers crossed that everything will be alright on the day!
8 PM

Gym (streching / rolling) 20:00 [0]

Wednesday Oct 12, 2016 #

Gym (physio exercises ) 10:00 [0]

8 AM

Run 12:00 [1] 2.3 km (5:13 / km)

6 PM

Run 15:00 [1] 3.0 km (5:00 / km)

Cycling (spin) 30:00 [1]

Small spin to try to give my knee a rest

Tuesday Oct 11, 2016 #

8 AM

Run 12:00 [1] 2.5 km (4:48 / km)

Doms into work
7 PM

Run 1:13:00 [2] 16.4 km (4:27 / km)

Round Glasgow
Knee still sore, had to stop a few times to stretch it

Monday Oct 10, 2016 #

Run 35:00 [2] 7.0 km (5:00 / km)

Random running throughout the day
8 AM

Gym 15:00 [0]

Physio exercises
6 PM

5-a-side football 55:00 [0]

7s tonight was great fun. Even scored a header
7 PM

Run 26:00 [4] 3.5 km (7:26 / km)

Went to meet bry at the end of her uni intervals after football. Ended up doing 8x400s off 3mins in 63-64s. Then knee hurt a little so gave up.
Thought this was a bit of fun before the doms bite back

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