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Training Log Archive: Shminty

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Running11 8:57:27 69.18(7:46) 111.33(4:50) 660
  Orienteering2 1:45:15 10.49(10:02) 16.88(6:14)
  Cycling1 1:00:00
  Badminton1 50:00
  Drills3 45:00
  Strength and Conditioning1 45:00
  Total13 14:02:42 79.67 128.21 660

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MoTuWeThFrSaSu

Sunday Oct 16, 2016 #

8 AM

Running 19:20 [2] 3.8 km (5:05 / km)
shoes: Karrimor Road

12 PM

Running 11:21 [2] 2.04 km (5:34 / km)
shoes: Oroc 280 no.3

inc 3x30s

Orienteering 55:15 [5] 11.3 km (4:53 / km)
shoes: Oroc 280 no.3

CSC Final
Tankersley

Bit scrappy, especially early on. Feeling good in the last 10mins.

Running 14:28 [2] 2.2 km (6:35 / km)
shoes: Oroc 280 no.3

Saturday Oct 15, 2016 #

10 AM

Running 12:00 [2] 2.3 km (5:13 / km)
shoes: Inov8 X-talon 212

Running 1:24:00 [4] 14.0 km (6:00 / km) +660m 4:51 / km
shoes: Inov8 X-talon 212

FRA Relays
3rd leg with Jamie Stevenson

Debut for Ochils. 5th overall

Running 6:00 [2] 1.0 km (6:00 / km)
shoes: Inov8 X-talon 212

Friday Oct 14, 2016 #

2 PM

Cycling 1:00:00 [1]

4 PM

Strength and Conditioning 45:00 [1]

Thursday Oct 13, 2016 #

9 AM

Running 1:00:00 [2] 13.94 km (4:18 / km)
shoes: Karrimor Road

6 PM

Running 21:14 [2] 4.14 km (5:08 / km)
shoes: Karrimor Road

Drills 15:00 [1]

Running 13:52 [5] 5.2 km (2:40 / km)
shoes: Karrimor Road

200m parloufs on the track with MS
32/33s ending on 30/31s
36-41s recoveries

Running 16:36 [2] 2.5 km (6:38 / km)
shoes: Karrimor Road

Recoveries

Running 19:48 [2] 3.99 km (4:58 / km)
shoes: Karrimor Road

Wednesday Oct 12, 2016 #

8 AM

Running 30:36 [2] 5.7 km (5:22 / km)
shoes: Karrimor Road

Badminton 50:00 [1]

Won a game! 4-1 to gg.
6 PM

Running 30:00 [2] 4.55 km (6:36 / km)
shoes: Inov8 X-talon 212

Orienteering 50:00 [2] 5.58 km (8:58 / km)
shoes: Inov8 X-talon 212

Polmaise
Night

Tuesday Oct 11, 2016 #

9 AM

Running 58:42 [2] 13.35 km (4:24 / km)
shoes: Brooks Cascadia 5

7 PM

Running 15:06 [2] 3.28 km (4:36 / km)
shoes: Karrimor Road

Drills 15:00 [1]

Running 18:00 [5] 6.2 km (2:54 / km)
shoes: Karrimor Road

Central training
6x3mins (2mins off)
Gradually ran quicker through session (3.00-2.50m/km) but in hindsight maybe should of run a bit quicker on first few.

Running 11:00 [2] 2.02 km (5:27 / km)
shoes: Brooks Cascadia 5

Recoveries

Running 16:12 [2] 2.99 km (5:25 / km)
shoes: Karrimor Road

Monday Oct 10, 2016 #

8 AM

Running 49:36 [2] 11.32 km (4:23 / km)
shoes: Karrimor Road

5 PM

Running 29:36 [2] 6.81 km (4:21 / km)
shoes: Karrimor Road

Drills 15:00 [1]

Inc 5x15s hills sprints

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