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Training Log Archive: Shminty

In the 7 days ending Aug 25:

activity # timemileskm+m
  Running6 5:22:26 32.99(9:46) 53.1(6:04) 714
  Cross Trainer5 3:57:00
  Cycling1 3:26:00
  Strength and Conditioning6 2:32:00
  Orienteering1 35:39 5.51(6:29) 8.86(4:01)
  Drills1 7:00
  Total13 16:00:05 38.5 61.96 714

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MoTuWeThFrSaSu

Sunday Aug 25 #

9 AM

Running 1:13:59 [2] 14.1 km (5:15 / km)
shoes: Inov8 X-Talon 212 v4

Dumyat from home. Through minewoods. There was a layer of cloud over Lothian with the Pentlands sticking up behind.
Lots of people out.
6 PM

Running 14:32 [1] 2.7 km (5:23 / km)
shoes: Brooks 11

Drills 7:00 [1]

Strength and Conditioning 12:00 [1]

3 x Skipping(30), Dynamic Lunges(16), Box Jumps (on/off with bounce)
3 x Pushups(10), Situps(10), Twisted Situps (10), 60s One footed Bosu Jumps

Cross Trainer 5:00 [5]

10x30s 'Sprints'
Incline 13, Level 20

Cross Trainer 15:00 [1]

Running 15:45 [1] 2.91 km (5:25 / km)
shoes: Brooks 11

Saturday Aug 24 #

2 PM

Cycling 3:26:00 [1]

From Leachd, south to Tighnabruaich (stopped to watch some shinty), out to the west and back along the coast.
71km

Friday Aug 23 #

9 AM

Strength and Conditioning 45:00 [1]

Half Squats 10x3sets 140kg
Step Ups 8x3sets 47.5,47.5,50kg
Hip Flexor 12,10,8,6 - 18,21,23,25kg
~ 15mins balancing on ball

3x Skipping x30 /lunges 12f.12b 10,10,12kg / box jumps x6 20",20",24" - and down with jump
4 PM

Running 1:02:39 [1] 11.82 km (5:18 / km)
shoes: Inov8 X-Talon 212 v4

West of Dalry after some mapping

Thursday Aug 22 #

9 AM

Strength and Conditioning 15:00 [1]

Skipping/lunges/box jumps

Cross Trainer 1:00:00 [2]

6 PM

Running 16:30 [1] 2.81 km (5:52 / km)
shoes: Brooks 11

Orienteering 12:47 [3] 3.33 km (3:50 / km)
shoes: Brooks 11

Gracemount
KO sprint training with Jonny, Laura, Peter and Carcas

Took B on first, maybe C was slightly quicker.

Running 3:35 [1] 0.65 km (5:31 / km)
shoes: Brooks 11

Orienteering 10:17 [3] 2.55 km (4:02 / km)
shoes: Brooks 11

Took C, maybe B was marginally quicker?

Orienteering 12:35 [2] 2.98 km (4:13 / km)
shoes: Brooks 11

Ungaffled

Running 1:49 [1] 0.36 km (5:03 / km)
shoes: Brooks 11

Wednesday Aug 21 #

8 AM

Strength and Conditioning 35:00 [1]

Lunges 3x12x(forwards and backwards) 6kg
Half Squats 10x3sets 135,135,140kg
Step Ups 8x3sets 47.5kg
~ 15mins balancing on ball
4 PM

Cross Trainer 1:00:00 [2]

Tuesday Aug 20 #

12 PM

Strength and Conditioning 10:00 [1]

Cross Trainer 1:00:00 [2]

7 PM

Running 17:53 [4] 2.11 km (8:29 / km) +385m 4:26 / km
shoes: Inov8 X-Talon 212 v4

Ben Ledi
Hills don't have as much impact on hip problem so did some intervals on the way up.

Running 42:16 [1] 5.68 km (7:26 / km) +329m 5:46 / km
shoes: Inov8 X-Talon 212 v4

Monday Aug 19 #

9 AM

Running 1:13:28 [2] 9.96 km (7:23 / km)
shoes: Inov8 X-Talon 212 v4

Dumyat
Logie Kirk - Top - Menstrie - Top - LK
8 PM

Strength and Conditioning 35:00 [1]

Lunges
Half Squats 10x3sets 135,135,140kg
Step Ups 8x3sets 47.5kg
Hip Flexor 12,10,8,6 - 16,16,21,23kg
~ 10mins balancing on ball

Cross Trainer 25:00 [4]

Cross Trainer 12:00 [1]

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