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Training Log Archive: jed

In the 7 days ending Sep 17:

activity # timemileskm+m
  Running6 5:15:44 36.65(8:37) 58.99(5:21)
  Strength and Conditioning2 1:30:00
  Orienteering2 1:02:08 7.08(8:47) 11.39(5:27)
  Spinning1 45:00
  Yoga1 30:00
  Total7 9:02:52 43.73 70.38
  [1-5]7 8:32:52

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MoTuWeThFrSaSu

Sunday Sep 17 #

Running warm up/down 27:01 [3] 3.89 km (6:57 / km)

Running race 43:18 [5] 9.59 km (4:31 / km)

Lilliesleaf trail race. Tough wee local race. Lots of mud and hills, just how I like it. Think I ran quite well as a good bit ahead of Keith who I normally have a battle with at XC.

Saturday Sep 16 #

Running 36:30 [3] 6.9 km (5:17 / km)
shoes: Asics GT-1000 4

Orienteering 22:32 [4] 4.31 km (5:14 / km)
shoes: Asics GT-1000 4

FVO sprint course.

Orienteering 24:00 [4] 4.46 km (5:23 / km)
shoes: Asics GT-1000 4

ESG course.

Friday Sep 15 #

Spinning 45:00 [3]
shoes: Asics GT-1000 2

Thursday Sep 14 #

Running warm up/down 34:29 [3] 5.85 km (5:54 / km)
shoes: Asics GT-1000 4

Inc. drills. Pre breakfast as work meeting tonight.

Running hills 17:57 [4] 3.46 km (5:11 / km)
shoes: Asics GT-1000 4 (2)

Hard up, easy down, easy up and hard down x3, Dean Village.

Wednesday Sep 13 #

Running warm up/down 17:00 [3] 3.0 km (5:40 / km)
shoes: Asics GT-1000 4

Strength and Conditioning 30:00 [3]
shoes: Asics GT-1000 4

Gluts/hips, jumps/plyos (inc. shuttles), single leg work, core and mobility.

Yoga 30:00 [0]

No class on but made myself go in anyway as my legs were in need real of some TLC. Lots of stretching/mobilising and some of the stuff we normally do in the class.

Running warm up/down 21:47 [3] 3.87 km (5:38 / km)
shoes: Asics GT-1000 4

Orienteering 15:36 [3] 2.62 km (5:57 / km)
shoes: Asics GT-1000 4

Tuesday Sep 12 #

Running warm up/down 37:15 [3] 6.58 km (5:40 / km)
shoes: Asics GT-1000 4

Inc. drills.

Running intervals 26:47 [5] 5.72 km (4:41 / km)
shoes: Asics GT-1000 4 (2)

1km, 800m, 600m, 400m, 200m, 200m, 400m, 600m, 800m (half the time recovery). Solo tonight (although lots of kids all over the place) and felt like I was carrying a lead weight! Worked hard though and really pushed on when it really hurt on the final rep so a good session.
(Looked at splits and only 3secs slower over whole session despite on own and feeling slow and second half much better).

Monday Sep 11 #

Running warm up/down 17:00 [3] 3.0 km (5:40 / km)
shoes: Asics GT-1000 4

Strength and Conditioning 1:00:00 [3]
shoes: Asics GT-1000 4

Slept really badly, mind not relaxing.
Lighter than I have been in a long time.

Running 36:40 [3] 7.13 km (5:09 / km)
shoes: Asics GT-1000 4

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