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Training Log Archive: forest grump

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Running5 3:53:08 24.57(9:29) 39.54(5:54) 324
  Orienteering2 1:48:30 8.46(12:49) 13.62(7:58) 191
  Swimming1 30:00 0.93(32:11) 1.5(20:00)
  X-Country1 14:06 2.33(6:03) 3.75(3:46) 47
  Total8 6:25:44 36.3(10:38) 58.41(6:36) 563
averages - weight:79.8kg

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MoTuWeThFrSaSu

Sunday Oct 23, 2016 #

11 AM

Orienteering 1:01:08 [1] 3.78 km (16:10 / km) +29m 15:34 / km
shoes: 07/16 VJ Falcons

Shadowing Lucy around the Orange course at the Laigh Hills CAT. A bit stop/start but she did OK.
2 PM

Running 42:00 [3] 7.04 km (5:58 / km) +59m 5:43 / km
shoes: 02/16 Mizuno Wave Harrier 3

Family cycle ride (with me running) with Mum & Dad to Doune. Did a bit of "off road" with the girls around Doune Ponds and stopped at a tea shop (but not the play park). Need to do a few more of these as everyone enjoyed it immensely. Legs a bit stiff esp. after we started back again (right Achilles very sore to start with).

Saturday Oct 22, 2016 #

2 PM

Running warm up/down 14:14 intensity: (5:31 @1) + (2:22 @2) + (1:54 @3) + (3:47 @4) + (40 @5) 1.2 km (11:49 / km) +30m 10:30 / km
ahr:119 max:181 shoes: Binned - VJ Falcons (with stud

Warm up jog around Cumbernauld Park watching the race

X-Country 14:06 intensity: (12 @1) + (10 @2) + (5 @3) + (8:30 @4) + (5:09 @5) 3.75 km (3:46 / km) +47m 3:32 / km
ahr:163 max:176 shoes: Binned - VJ Falcons (with stud

National XC Relay Champs - Cumbernauld Park

3rd leg for a pretty rubbish Central team. Passed 14 teams and seemed to be going much faster than everyone else. 67th place

Not quite a PB (this was doing leg 1 in 2013 where I ran 13:58) but pretty close.

Results.....http://jscms.scottish-athletics.co.uk/media/fixtur...

Running warm up/down 7:56 intensity: (3:54 @1) + (3:47 @2) + (5 @3) + (10 @4) 0.8 km (9:53 / km) +21m 8:45 / km
ahr:106 max:165 shoes: Binned - VJ Falcons (with stud

Warm down watching Rog run leg 4 for Stathearn and seeing Andrew Butchart cruise round.

Friday Oct 21, 2016 #

12 PM

Running 48:35 intensity: (5:19 @1) + (31:48 @2) + (6:02 @3) + (4:51 @4) + (35 @5) 8.91 km (5:27 / km) +38m 5:20 / km
ahr:124 max:172 shoes: 07/16 VJ Falcons

Really slow plod from work. Legs felt like lead

Thursday Oct 20, 2016 #

6 PM

Swimming 30:00 [3] 1.5 km (20:00 / km)

6 x 250m off 5mins

Wednesday Oct 19, 2016 #

6 PM

Orienteering 47:22 intensity: (31 @1) + (3:00 @2) + (14:56 @3) + (24:36 @4) + (4:19 @5) 9.84 km (4:49 / km) +162m 4:27 / km
ahr:149 max:188 shoes: 02/16 Mizuno Wave Harrier 3

Lamp-post O around Torbrex and Stirling.

Didn't really have a plan as I was just aiming to do them all. Totally missed seeing #7 out by Kings Knot and didn't find #10 outside Tiso (there were 3 lamp posts to choose from). Ran out of time in the end (it didn't help that I was stopped by a group of teenage girls asking what I was doing!) so missed one as I would have lost the points anyway. 27 out of 30

Results.....https://fvo.org.uk/events/2016/oct/19/torbrex/

Tuesday Oct 18, 2016 #

12 PM

Running 1:00:08 intensity: (2:59 @1) + (43:18 @2) + (11:59 @3) + (1:52 @4) 9.83 km (6:07 / km) +133m 5:44 / km
ahr:124 max:157 shoes: Binned Mizuno Wave Harrier 3 (

Run over to Deans from work then 3 times up Dechmont Law. Through the woods then back via Kilburn Reservoir. Feeling tired but enjoying the Autumn sunshine (and colours)

Monday Oct 17, 2016 #

7 AM

Note
weight:79.8kg

Not feeling too bad this morning
12 PM

Running 1:00:15 intensity: (37 @1) + (42:36 @2) + (7:02 @3) + (1:10 @4) + (8:50 @5) 11.75 km (5:08 / km) +44m 5:02 / km
ahr:132 max:194

Legs a bit sore but felt OK. Gentle pootle from work on the usual route

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