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Training Log Archive: forest grump

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Running2 1:11:50 7.93(9:03) 12.77(5:38) 80
  Gym1 1:00:17 5.46(11:02) 8.79(6:51)
  Cycling1 41:57 5.59(7:30) 9.0(4:40) 1
  X-Country1 38:17 5.88(6:31) 9.46(4:03) 99
  Swimming1 30:00
  Total5 4:02:21 24.86 40.02 180

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MoTuWeThFrSaSu

Sunday Dec 10, 2017 #

8 AM

Note
(rest day)

Sore back, sore L hamstring, sore L foot and sore L little toe (blister) and it was blimming baltic.....went shopping instead. Enough said

Saturday Dec 9, 2017 #

1 PM

Running warm up/down 16:11 intensity: (1:24 @1) + (3:03 @2) + (8:44 @3) + (3:00 @4) 2.67 km (6:04 / km) +27m 5:46 / km
ahr:135 max:158 shoes: 05/17 VJ Valcons

With Fraser P

X-Country race 38:17 intensity: (4 @1) + (13 @2) + (14 @3) + (14:19 @4) + (23:27 @5) 9.46 km (4:03 / km) +99m 3:51 / km
ahr:166 max:190 shoes: 05/17 VJ Valcons

Event: East District XC Champs -
Livingston

130th place

OMG. I'm not sure what I expected from this given the last 7 months but I was shite and everything hurt. My left hip flexor was sore before we'd even got out of the car park to walk to the course let alone do a warm up, and my left foot was agony from about the start of the 3rd lap. My left hamstring was also feeling sore/tight before and afterwards.

Usual course at Deans, but it was frozen rather than muddy. I wore my dobs which I think was the best choice as I didn't slip once (but I did get a blister on my little toe). Bottom of the spiral still :-(

Results.....http://www.salroadrunningandcrosscountrymedalists....

Running warm up/down 10:17 intensity: (3:10 @1) + (5:17 @2) + (1:44 @3) + (6 @4) 1.15 km (8:57 / km) +13m 8:28 / km
ahr:118 max:148 shoes: 05/17 VJ Valcons

On my tod

Friday Dec 8, 2017 #

12 PM

Running 45:22 intensity: (26 @1) + (19:57 @2) + (24:07 @3) + (52 @4) 8.95 km (5:04 / km) +40m 4:58 / km
ahr:132 max:153 shoes: 05/17 Brooks Caldera

Run from work out towards Seafield in the freezing sunshine. Left hip sore and foot sore by the end. Still at the bottom of the spiral.

Thursday Dec 7, 2017 #

12 PM

Cycling 41:57 intensity: (41:21 @1) + (36 @2) 9.0 km (4:40 / km) +1m 4:40 / km
ahr:83 max:104

Wanted to set up the turbo to try out a FREE "zwift" alternative (I'm not prepared to pay a single penny for anything like this). Couldn't get the Tacx software to work with just my Garmin bike kit (too old for Bluetooth so only Ant+) so just watch iplayer on my phone instead. Felt shite though.
6 PM

Swimming 30:00 [3]

5 x 250m FC
1 x 50m leg kick
1 x 50m BS

Wednesday Dec 6, 2017 #

9 AM

Note
(rest day)

No time. Sure look

Tuesday Dec 5, 2017 #

7 PM

Gym (Cross Trainer) 1:00:17 intensity: (49:59 @1) + (10:18 @2) 8.79 km (6:51 / km)
ahr:104 max:130 shoes: 03/17 Inov8 Trail Talon 275

Feeling tired and heart not really in it

Monday Dec 4, 2017 #

8 AM

Note
(rest day)

Physio. Seems to be nerve related (probably related to all the exercise on my tiptoes I have been doing) so lots of leg stretches for the nerves. Back to the cross trainer again :-(

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