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Training Log Archive: Shminty

In the 7 days ending Sep 22:

activity # timemileskm+m
  Running11 6:51:04 50.62(8:07) 81.46(5:03) 605
  Cycling3 2:45:00
  Strength and Conditioning4 1:37:00
  Cross Trainer3 1:37:00
  Drills3 30:00
  Orienteering1 25:29 4.41(5:47) 7.09(3:36)
  Total14 13:45:33 55.02 88.55 605
  [1-5]14 13:12:33

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MoTuWeThFrSaSu

Sunday Sep 22 #

11 AM

Running 15:09 [1] 2.91 km (5:12 / km)
shoes: Brooks 11

Drills 10:00 [1]

Running 3:55 [2] 0.94 km (4:10 / km)
shoes: Brooks 11

Strides and 90s harder

Running 10:00 [4] 2.91 km (3:26 / km)
shoes: Brooks 11

KO Day simulation
Based on timings for next weekend's race, though 2 hours behind as I went to bed too late last night.

'Qualy' round the Uni roads

Running 13:44 [1] 2.7 km (5:05 / km)
shoes: Brooks 11

12 PM

Running 11:01 [1] 2.2 km (5:00 / km)
shoes: Brooks 11

+strides

Running 7:00 [4] 2.12 km (3:18 / km)
shoes: Brooks 11

'QF' Carse Road

Running 14:33 [1] 2.88 km (5:03 / km)
shoes: Brooks 11

5 PM

Running 12:03 [1] 2.46 km (4:54 / km)
shoes: Asics Trail Shoe

90s harder

Running 7:57 [4] 2.36 km (3:22 / km)
shoes: Asics Trail Shoe

'SF' Round the Uni Loch and down to the entrance

Running 10:03 [1] 1.99 km (5:03 / km)
shoes: Asics Trail Shoe

6 PM

Running 10:01 [1] 1.97 km (5:05 / km)
shoes: Brooks 11

4 strides, some with turnarounds

Running 8:01 [4] 1.91 km (4:12 / km) +115m 3:14 / km
shoes: Brooks 11

'Final' on Pendreich Road hill

Haven't eaten enough today. Needed to eat more between 'races' 2 and 3.

Running 18:14 [1] 3.54 km (5:09 / km)
shoes: Brooks 11

Saturday Sep 21 #

8 AM

Running 15:19 [1] 3.0 km (5:06 / km)
shoes: Brooks 11

Drills 10:00 [1]

Running 4:13 [4] 1.45 km (2:54 / km)
shoes: Brooks 11

2x600
250
long recoveries

Was meant to do 4x600 but left leg got real tight on 3rd rep so had to stop. Finished it on the cross trainer.

Cross Trainer 3:00 [5]

Cross Trainer 7:00 [1]

Running 13:06 [1] 2.47 km (5:18 / km)
shoes: Brooks 11

Friday Sep 20 #

9 AM

Strength and Conditioning 45:00 [1]

Half Squats 10x3sets 142.5,142.5,145kg
Step Ups 8x3sets 50,50,52.5kg
Deadlifts 10x3sets - 35,35,40kg
~ 10mins balancing on ball

3x Skipping x30 / lunges 14kg / 30" box jumps

Cross Trainer 1:00:00 [2]

Cycling 57:00 [1]

What a day! Left it a bit late but did mean a great sunset over the mountains to the west. Bit sketchy coming back down the old glen road with a weak light.

Thursday Sep 19 #

10 AM

Running 5:43 [5] 2.04 km (2:48 / km)
shoes: Brooks 11

6x100
4x1min

Running 38:39 [1] 7.15 km (5:24 / km)
shoes: Brooks 11

Drills 10:00 [1]

6 PM

Running 16:28 [1] 3.42 km (4:49 / km)
shoes: Brooks 11

Including strides

Orienteering 9:07 [5] 2.54 km (3:35 / km)
shoes: Brooks 11

Astley Ainslie
KO Sprint Training

Best session of the series. Good group out and decent area.

1. Picked A (probably the worse), I got a bit put off by putting by not looking at the maps the right way round... Was cruising the in the group then Kris who was leading didn't know exactly where the control was at 3, followed someone else in but hadn't really looked at RC to 4 and thought we had to go right, bit mistake! So lost Peter and Kris.
2. Picked B (not much between B and C) but then took a bad route on the first of the gaffled controls, then couldn't get through the mid green forest... Finished ust behind Kris
3. Was leading...then screwed 3, decided I had to go through 7 when there was a path just to north which was much better but when I got just beyond 7 got a bit confused (wall seemed at weird angle and path was smaller than expected. So lost maybe 10-15s and couldn't catch that up.

Orienteering 7:36 [5] 2.12 km (3:35 / km)
shoes: Brooks 11

Orienteering 8:46 [5] 2.43 km (3:36 / km)
shoes: Brooks 11

Running 14:29 [1] 2.59 km (5:36 / km)
shoes: Brooks 11

Wednesday Sep 18 #

9 AM

Running 26:15 [1] 5.22 km (5:02 / km)
shoes: Brooks 11

Strength and Conditioning 40:00 [1]

Half Squats 10x3sets 142.5,142.5,145kg
Step Ups 8x3sets 50,50,52.5kg
Hip Flexor 12,10,8,6 - 18,21,23,25kg
Deadlifts 10x3sets 27.5kg
~ 10mins balancing on ball
10 PM

Running 30:48 [2] 7.21 km (4:16 / km)
shoes: VJ Bold 2

Strength and Conditioning 7:00 [1]

3x Jumping x30 / DLunges / hopping

Tuesday Sep 17 #

7 AM

Running 23:45 [4] 2.92 km (8:08 / km) +490m 4:25 / km
shoes: Inov8 X-Talon 212 v4

In Ambleside for the night with Nan and Uncle
Some hill reps up Wansfell Pike.

Running 52:14 [1] 7.92 km (6:36 / km)
shoes: Inov8 X-Talon 212 v4

8 PM

Running 14:53 [1] 2.7 km (5:31 / km)
shoes: Brooks 11

Cross Trainer 20:00 [4]

4x5mins

Cross Trainer 7:00 [1]

Running 13:31 [1] 2.48 km (5:27 / km)
shoes: Brooks 11

Monday Sep 16 #

11 AM

Cycling 1:15:00 [1]

Chester
River+Greenway
Lunch at Meadowlea with dad and potter back.
1 PM

Cycling 33:00 [0]

Strength and Conditioning 5:00 [1]

Jumping/DLunges/Hopping
I think

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