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Training Log Archive: jed

In the 7 days ending Jan 20, 2019:

activity # timemileskm+m
  Running6 7:47:28 51.15(9:08) 82.32(5:41) 887
  Strength and Conditioning2 1:30:00
  Spinning1 40:00
  Yoga1 35:00
  Orienteering1 20:56 2.63(7:57) 4.24(4:56)
  Total7 10:53:24 53.79 86.56 887
  [1-5]7 10:18:24

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Sunday Jan 20, 2019 #

Running warm up/down 27:57 [3] 3.85 km (7:16 / km)
shoes: Icebug Acceleritas 3

Running race 1:56:02 [5] 20.75 km (5:36 / km) +765m 4:43 / km
ahr:174 max:189 shoes: Icebug Acceleritas 3

Feel the Burns. Doing some different races while I don’t have to have full focus on orienteering. Further than I’ve ever raced before plus lots of hills so way out of my comfort zone. Plan was to run with Dad to stop me going off too fast and to pull me down the hills as I suck at that. Worked well, I tried to relax more on the downhills which helped a lot. Found some strength towards the top of the last hill so lost Dad and actually managed to smile coming into the finish, cool to get to break the tape for 1st lady. A few years ago I’d not have been able to complete this due to my deficiencies so it feels great to be able to race it and do well. Jonny won overall so a good day for GB squad orienteers and among the many prizes won was a haggis the size of my head :).

Saturday Jan 19, 2019 #

Running warm up/down 5:00 [3] 0.8 km (6:15 / km)
shoes: Saucony Peregrine 7

Trying to be sensible and made the decision not to run the XC today as have trained as normal this week and tomorrow will be suitably tough.

Orienteering 11:23 [4] 2.25 km (5:04 / km)
shoes: Saucony Peregrine 7

Control flow.

Orienteering 9:33 [4] 1.99 km (4:48 / km)
shoes: Saucony Peregrine 7

Route choice.

Friday Jan 18, 2019 #

Spinning 40:00 [3]
shoes: Asics GT-1000 2

Back on the watt bike with Fay's company :), can't wait to get out on the actual bike again though.

Thursday Jan 17, 2019 #

Running warm up/down 29:40 [3] 5.16 km (5:45 / km)
shoes: Asics GT-1000 7

Running tempo 39:00 [4] 8.5 km (4:35 / km)
shoes: Asics GT-1000 7

3x10mins (3mins) back with Sophie, great to have her company again! More consistent than last week but still room for improvement, averaged slightly further. Felt strong, another good session in the bank. Now a couple of easy days pre race.

Wednesday Jan 16, 2019 #

Running warm up/down 34:00 [3] 6.0 km (5:40 / km)
shoes: Asics GT-1000 4

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

Yoga 35:00 [0]

Good to be back, haven't missed the rush to work all into strong headwind after.

Running 1:00:12 [3] 9.37 km (6:25 / km)
shoes: Asics GT-1000 4 (2)

First 5km really easy with work then rest of my own.

Tuesday Jan 15, 2019 #

Running warm up/down 34:57 [3] 5.96 km (5:52 / km)
shoes: Asics GT-1000 7

Inc. drills.

Running intervals 28:01 [4] 6.07 km (4:37 / km)
shoes: Asics GT-1000 7

5x1km (2mins) @ PB 5km pace. Didn't want an all out session this week as have a tough race this weekend so good to have a pace to stick to. However it was super windy so was prepared for times to slip a few seconds keeping at right effort and rather than be stupid but average was actually spot on. Reps 2 & 4 tougher as extra 200m into headwind and sadly had no company.

Monday Jan 14, 2019 #

Running warm up/down 34:00 [3] 6.0 km (5:40 / km)
shoes: Asics GT-1000 4

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

Running 58:39 [3] 9.86 km (5:57 / km) +122m 5:36 / km
shoes: Asics GT-1000 4 (2)

Sophie fancied a hillier off-road run since she's now doing Devil's Burden and that suited me (as I've a lot of hills coming up) so headed to East Craiglockhart with head torch.

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