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Training Log Archive: Shminty

In the 7 days ending Jan 19:

activity # timemileskm+m
  Running15 13:41:47 106.14(7:45) 170.81(4:49) 710
  Strength and Conditioning2 1:40:00
  Orienteering1 14:20 2.63(5:26) 4.24(3:23)
  Total15 15:36:07 108.77 175.05 710

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Sunday Jan 19 #

10 AM

Running 1:47:52 [2] 21.4 km (5:02 / km)
shoes: Brooks Cascadia 7

The loop with Finns, Vojtech, Per and Oystein.
Much rain.

Saturday Jan 18 #

7 AM

Running 12:05 [1] 2.3 km (5:15 / km)
shoes: Brooks Cascadia 7

10 AM

Running 31:28 [5] 8.4 km (3:45 / km) +350m 3:06 / km
shoes: Brooks Ghost 12

Hills with Vojtech and Oystein
14 x ~600m
Jog back down recovery
Went too hard in 12th and 13th.

Running 1:08:26 [1] 13.61 km (5:02 / km)
shoes: Brooks Ghost 12

This session to a looong time!
5 PM

Running 30:24 [1] 5.94 km (5:07 / km)
shoes: Brooks Ghost 12

Friday Jan 17 #

12 PM

Running 1:35:19 [1] 14.51 km (6:34 / km) +360m 5:51 / km
shoes: Brooks Cascadia 7

eSwatini
Mlilwane Nature Reserve
Very hot
Parts of the trail were rocky. Saw a few animals (zebras, monkeys, wilderbeast, very large lizard) but not as many as we thought.
5 PM

Running 28:30 [1] 5.13 km (5:33 / km)
shoes: Brooks Cascadia 7

Jog round the capital, Mbabane.

Thursday Jan 16 #

9 AM

Running 16:18 [1] 2.89 km (5:38 / km)
shoes: Brooks Cascadia 7

Orienteering 14:20 [5] 4.24 km (3:23 / km)
shoes: Brooks Cascadia 7

Dullstroom Sprint Relay
Organised by the Finns
2 person, 3 legs each
With Oystein. He ran girls leg, I ran guys (2md, 4th, 6th)
We started a minute behind and slowly caught up.
Straightforward but fun.

Running 10:20 [1] 1.56 km (6:37 / km)
shoes: Brooks Cascadia 7

Running 15:21 [1] 2.8 km (5:29 / km)
shoes: Brooks Cascadia 7

Running 3:19 [3] 0.39 km (8:30 / km)
shoes: Brooks Cascadia 7

Ultrasprint round the Finns accom
Lost time on toilet control!
5 PM

Running 14:23 [1] 3.07 km (4:41 / km)
shoes: Brooks Cascadia 7

Running 26:41 [4] 8.0 km (3:20 / km)
shoes: Brooks Ghost 12

8x1km
1min off
With Oystein and Miika

Running 14:33 [1] 3.02 km (4:49 / km)
shoes: Brooks Ghost 12

Wednesday Jan 15 #

9 AM

Running 14:33 [1] 2.67 km (5:27 / km)
shoes: Brooks Ghost 12

Strength and Conditioning 50:00 [1]

Jump Squats 8x4 - 40-50kg
Single Leg Romanian Deadlifts 8x3 20kg
~10min standing on ball

3x
Skipping (30)
Hamstring raises on gym ball x10
Weight from floor to ceiling x 15
11 AM

Running 1:07:38 [1] 14.03 km (4:49 / km)
shoes: Brooks Cascadia 7

Lakenvlei Forest
With Oystein

Finally got some new shoes after others were stolen just after getting to Dullstroom.
5 PM

Running 26:30 [1] 5.14 km (5:09 / km)
shoes: Brooks Ghost 12

Tuesday Jan 14 #

9 AM

Running 30:00 [4] 8.71 km (3:27 / km)
shoes: Brooks Ghost 12

5x6mins
~1.5mins recovery
Elandskloof
With Oystein

Running 38:13 [1] 7.31 km (5:14 / km)
shoes: Brooks Ghost 12

5 PM

Running 19:00 [1] 3.85 km (4:56 / km)
shoes: Brooks Ghost 12

Running 24:00 [4] 7.5 km (3:12 / km)
shoes: Brooks Ghost 12

24x1min
30 secs off
Elandskloof (again!)
With Oystein and Per Harald

Running 12:30 [1] 2.3 km (5:26 / km)
shoes: Brooks Ghost 12

Running 14:41 [1] 2.97 km (4:57 / km)
shoes: Brooks Ghost 12

Monday Jan 13 #

7 AM

Running 40:00 [1] 8.9 km (4:30 / km)
shoes: Brooks Ghost 12

Strength and Conditioning 50:00 [1]

Squats 10,8,6,4 - 85-92kg
Split Squats 8x3 40kg
Deadlifts 8x3 40kg
Hip Flexors 12,8,6,4 ?kg
Hamstring curls - lying down machine. 8x3 single leg
~10min standing on ball
5 PM

Running 59:43 [2] 14.41 km (4:09 / km)
shoes: Brooks Ghost 12

Railway. And a few short hills at end.
Weird. Watch didn't record any GPS trace except outside the house... Maybe distance only measured by strides?

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