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Training Log Archive: Shminty

In the 7 days ending Dec 1:

activity # timemileskm+m
  Running17 12:07:41 88.73(8:12) 142.8(5:06)
  Strength and Conditioning4 2:30:00
  Orienteering4 1:19:34 11.27(7:04) 18.14(4:23) 145
  Total17 15:57:15 100.0 160.94 145

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Sunday Dec 1 #

9 AM

Running 17:30 [1] 3.24 km (5:24 / km)
shoes: Brooks 11

Orienteering 11:51 [4] 3.3 km (3:35 / km)
shoes: Inov8 X-Talon 212 v4

Glasgow Parks Day
Race 1 - Glasgow Green
-5 degrees on way to event...

A running race. Can't get much easier than this. 40 seconds behind Spongey! No idea how that happened except that he is a beast.

Running 9:25 [1] 1.42 km (6:38 / km)
shoes: Inov8 X-Talon 212 v4

11 AM

Running 23:58 [1] 4.38 km (5:28 / km)
shoes: Brooks 11

Run from spogney's to race 2.

Orienteering 9:58 [4] 2.34 km (4:16 / km)
shoes: Inov8 X-Talon 212 v4

Race 2
Queens Park

44s behind...

Working hard but HR very low. Maybe it doesn't work at this temperature.

Running 12:14 [1] 2.09 km (5:51 / km)
shoes: Inov8 X-Talon 212 v4

1 PM

Running 9:48 [1] 1.61 km (6:05 / km)
shoes: Inov8 X-Talon 212 v4

Classic. Got there super early then didn't leave enough time to warm up.

Orienteering 22:34 [4] 5.13 km (4:24 / km)
shoes: Inov8 X-Talon 212 v4

Race 3
The chase
Pollock Park

1.30ish behind. Was a bit scrappy. But then Spongey appeared out of a bush looking confused... Ran from 10 to finish just behind him. Thought I'd planned the ending well...I hadn't. Plan was to go straight from last control but the wood was grotty so went right but hadn't realised that it was then shorter to go right instead of left round a small fenced area so lost a few metres and the win was gone.

Running 11:50 [1] 2.16 km (5:29 / km)
shoes: Inov8 X-Talon 212 v4

Saturday Nov 30 #

8 AM

Running 1:40:59 [2] 17.61 km (5:44 / km)
shoes: Inov8 X-Talon 212 v4

Dunmyat
Very cold.
5 PM

Strength and Conditioning 10:00 [1]

Situps (abs have been hurting since I did the 'inclined' situps in Chester...
PressUps
Bosu hops.

Running 34:04 [1] 6.61 km (5:09 / km)
shoes: Brooks Ghost 12

Friday Nov 29 #

8 AM

Running 27:37 [1] 5.25 km (5:16 / km)
shoes: Brooks 11

Strength and Conditioning 50:00 [1]

Squats 10,8,6,4 - 77.5,80,82.5,85kg
Hip Flexors 12,8,6,4 18,21,23,25kg
Split Squats 6x3 42.5,42.5,45kg
~10mins ball balancing
Deadlifts 8x3 42.5,42.5,45kg
~ankle outward rotation 5x20
Hamstring - Leg Curl Machine - 8x3 single 23,27,29?kg
Box Jumps 8x3
12 PM

Running 40:07 [1] 8.07 km (4:58 / km)
shoes: Brooks 11

Checking lamp posts for event next Wed
3 PM

Running 16:20 [1] 3.19 km (5:07 / km)
shoes: Brooks 11

Running 5:14 [5] 2.0 km (2:37 / km)
shoes: Brooks 11

10x200m
200m walk
Some of the track was still icy, though section I was on was ok.
34,32,31,31,31,31,30,30,30,31
Feeling a bit of lactate by the end.

Running 16:49 [1] 2.92 km (5:46 / km)
shoes: Brooks 11

Thursday Nov 28 #

9 AM

Running 43:51 [2] 9.58 km (4:35 / km)
shoes: Brooks 11

1 PM

Running 54:27 [2] 10.42 km (5:14 / km)
shoes: Asics Trail Shoe

Minewoods, Cocksburn, side of Dumyat, Hermitage Woods
9 PM

Running 22:36 [1] 4.35 km (5:12 / km)
shoes: Brooks 11

Wednesday Nov 27 #

8 AM

Running 37:58 [1] 6.98 km (5:26 / km)
shoes: Brooks 11

Strength and Conditioning 45:00 [1]

Squats 10,8,6,4 - 75,77.5,80,82.5kg
Hip Flexors 8x3 18kg
Deadlifts 8x3 42.5kg
Walking lunes forward/backwards 6x2x3
~ankle outward rotation 5x20
Hamstring - Leg Curl Machine - 8x3 single 18,18,20kg
Box Jumps 8
6 PM

Running 16:33 [1] 2.93 km (5:39 / km)
shoes: Brooks 11

Running 1:56 [1] 0.28 km (6:54 / km)
shoes: VJ Bold 2

Orienteering 35:11 [3] 7.37 km (4:46 / km) +145m 4:21 / km
shoes: VJ Bold 2

Hermitage Woods and the Uni
Night Race
Only notable mistakes was starting to run from 9-11...

Running 6:00 [1] 1.0 km (6:00 / km)
shoes: VJ Bold 2

Running 15:53 [1] 2.89 km (5:30 / km)
shoes: Brooks 11

Tuesday Nov 26 #

9 AM

Running 30:00 [4] 8.61 km (3:29 / km)
shoes: Brooks 11

10,5,5,5,5mins
1min off
along the canal

Running 38:34 [1] 7.48 km (5:09 / km)
shoes: Brooks 11

9 PM

Running 27:58 [1] 5.14 km (5:26 / km)
shoes: Brooks 11

Monday Nov 25 #

9 AM

Running 31:53 [1] 6.02 km (5:18 / km)
shoes: Brooks 11

Strength and Conditioning 45:00 [1]

Squats 10,8,6,4 - 72.5,75,77.5,80kg
Split Squats 6x3 40,40,42.5kg
Deadlifts 8x3 40kg
2x10/10 situps / twisted situps on slanted bench
~ankle outward rotation 5x20
Hamstring - Leg Curl Machine - 8x3 single 18,20,23kg
Box Jumps / Step Hops
3 PM

Running 1:14:07 [2] 16.57 km (4:28 / km)
shoes: Asics Trail Shoe

Old golf course and canal/zoo loop

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