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Training Log Archive: Shminty

In the 7 days ending Sep 17:

activity # timemileskm+m
  Running12 12:59:42 101.15(7:42) 162.79(4:47) 580
  Strength and Conditioning3 1:20:00
  Badminton1 1:00:00
  Orienteering1 15:46 2.62(6:01) 4.22(3:44)
  Drills1 15:00
  Total12 15:50:28 103.78 167.01 580
  [1-5]12 15:35:28

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MoTuWeThFrSaSu

Sunday Sep 17 #

10 AM

Running 1:46:07 [2] 24.08 km (4:24 / km) +400m 4:04 / km
shoes: Karrimor Trail

Run round Loch Ard Forest, first half with Fanni.

Big forest!

Saturday Sep 16 #

10 AM

Running 20:16 [2] 4.2 km (4:50 / km)
shoes: Karrimor Tempo5

Running 28:00 [4] 8.67 km (3:14 / km)
shoes: Karrimor Tempo5

With some of the Central guys in Callendar Park.

7,6,5,4,3,2,1 with 1min off round the cross country circuit.

Just behind Ali today, losing most to him when we hit the hills.

Running 6:00 [1] 0.89 km (6:44 / km)
shoes: Karrimor Tempo5

Recoveries

Running 16:48 [2] 3.37 km (4:59 / km)
shoes: Karrimor Tempo5

Friday Sep 15 #

7 AM

Running 1:00:10 [2] 14.51 km (4:09 / km)
shoes: Karrimor Tempo5

Strides at end
4 PM

Running 30:10 [1] 5.73 km (5:16 / km)
shoes: Karrimor Tempo5

Strength and Conditioning 30:00 [1]

Squats 8 8 6 45,45,50
Step Ups 8 8 8 25,25,30
Split Squat 8 8 6 20,20,30
Single Leg 'Squat' 8 8 6 20,20,30
Dynamic Lunges 8 8 8

Housemate did some filming for me.

Thursday Sep 14 #

7 AM

Running 43:11 [1] 8.61 km (5:01 / km)
shoes: Karrimor Tempo5

4 PM

Running 18:26 [1] 3.56 km (5:11 / km)
shoes: Karrimor Tempo5

Running 5:20 [1] 1.09 km (4:54 / km)
shoes: Karrimor Tempo5

Running 34:34 [4] 11.15 km (3:06 / km)
shoes: Karrimor Tempo5

With Fanni, Rory and Lewis.

Plan was a track session but it was booked when we got there so we ended up running round the lake.

5x6mins, 1 min off

1.75km, 1.83, 1.87, 1.86, 1.84

Then back to an empty track to run.

5x400m, 1 min off

69, 68, 66, 65, 64

The first 400 felt hard but must have been warming up to the pace. Still a bit surprised to run quicker every time.

Running 15:30 [1] 2.3 km (6:44 / km)
shoes: Karrimor Tempo5

Recoveries

Running 23:42 [1] 4.14 km (5:43 / km)
shoes: Karrimor Tempo5

Felt good on the session (well until the 400s) but got dropped on the warm down.

Wednesday Sep 13 #

8 AM

Running 1:31:10 [2] 18.14 km (5:02 / km)
shoes: Kalenji Trail

Loop of Dumyat

Was a struggle, especially the hills. Yesterday taking its toll.
4 PM

Running 10:00 [1] 1.5 km (6:40 / km)
shoes: Karrimor Trail

Control hanging round the Uni. As normal I was late so in a rush.

Running 18:05 [1] 3.2 km (5:39 / km)
shoes: Karrimor Trail

Strength and Conditioning 25:00 [1]

Squats 8,8,6 45,45,50
Step Ups 8,8,8 30
Split Squat 8,8,6 15,15,30
Lunges 10,10,10 15,15,30
Dynamic Squats 8,8,8

Tuesday Sep 12 #

11 AM

Running 18:52 [1] 3.52 km (5:22 / km)
shoes: Karrimor Tempo5

Running 3:15 [1] 0.6 km (5:25 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 15:46 [4] 4.22 km (3:44 / km)
shoes: Inov8 X-Talon 212 v2

Sprint in Livongston, by Almond Park. Map wasn't great but ok for training, a few blocked passageways etc. I was also a bit careless with planning ahead in places.

Running 3:53 [1] 0.73 km (5:19 / km)
shoes: Inov8 X-Talon 212 v2

Running 24:07 [1] 4.96 km (4:52 / km)
shoes: Karrimor Tempo5

7 PM

Running 20:37 [1] 4.0 km (5:09 / km)
shoes: Karrimor Tempo5

Drills 15:00 [0]

Running 16:06 [5] 4.4 km (3:40 / km) +180m 3:02 / km
shoes: Karrimor Tempo5

Central
Raining

Hill session on sportscotland road and path to top of hill ~200m with ~10m cllimb - not done this one before.

6 reps x3 with 4x100m strides between

45 46 47 47 47 46
(~90m strides ~15s)
45 46 46 45 46 44
(100m strides ~16s)
45 46 46 47 46 44

Tough.

Lactate was coming in quads during second set and thought cavles would start cramping. But strangely didn't really feel either in last set, it was more of a whole body tiredness by then. Whole session took nearly an hour.

Running 40:00 [1] 5.4 km (7:24 / km)
shoes: Karrimor Tempo5

Running 14:44 [1] 2.71 km (5:26 / km)
shoes: Karrimor Tempo5

Crawled home.

Monday Sep 11 #

9 AM

Running 12:40 [1] 2.35 km (5:23 / km)
shoes: Karrimor Tempo5

Badminton 1:00:00 [1]

1-5

Strength and Conditioning 25:00 [1]

Running 22:07 [1] 4.14 km (5:21 / km)
shoes: Karrimor Tempo5

5 PM

Running 1:15:52 [2] 14.84 km (5:07 / km)
shoes: Kalenji Trail

Blue skies, would have been rude not to run up Dumyat.

Strides to finish

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