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Training Log Archive: jed

In the 7 days ending Aug 4, 2019:

activity	#	time	miles		km		+m
Running	5	5:15:06	30.84	(10:13)	49.63	(6:21)	702
Cycling	1	1:41:04	22.6	(4:28)	36.37	(2:47)
Strength and Conditioning	2	1:30:00
Orienteering	2	1:14:58	8.02	(9:21)	12.91	(5:48)	210
Yoga	1	40:00
Total	6	10:21:08	61.46		98.91		912
[1-5]	6	9:41:08

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Sunday Aug 4, 2019 #

Running 1:15:10 [3] 7.6 km (9:53 / km) +424m 7:44 / km
shoes: Saucony Peregrine ISO

Dropped off by Mum/Kaz post wedding for a 1way terrain run with Dad taking in 3 hill climbs. Black Meldon, White Meldon and South Hill Head then down into Peebles for a lap of Hay Lodge Park. Very slow going in places due to undergrowth but good Heb training and the weather unexpectedly stayed nice.

Saturday Aug 3, 2019 #

Running 1:20:45 [3] 14.28 km (5:39 / km) +278m 5:09 / km
shoes: Asics GT-1000 4 (2)

6am pre breakfast before family wedding. Wanted hills but also steady miles so opted for the classic 30signs route with 3 extra loops. Had forgotten how steep Exchange Street was.

Friday Aug 2, 2019 #

Note
(rest day)

Thursday Aug 1, 2019 #

Running warm up/down 34:20 [3] 6.25 km (5:30 / km)
shoes: Asics GT-1000 7

Inc. drills and 4x15secs accelerations.

Running intervals 33:52 [5] 6.4 km (5:17 / km)
shoes: Asics GT-1000 7

3x (3x400m (200m jog)). 400m between sets. Session about pacing...1st set @10km, 2nd set @5km, 3rd set @mile. Then 1 final 400m hard simulating last lap of race. Pretty close to target times but struggled to get the 10 and 5km ones slow enough but then the mile ones felt flat out. The last one was significantly faster though so there was about 5secs difference in pace between each set. Jealous of the guys and their group but appreciated the encouragement from Alex.

Wednesday Jul 31, 2019 #

Running warm up/down 24:36 [3] 4.2 km (5:51 / km)
shoes: Asics GT-1000 4

Yoga 40:00 [0]

Able to stay for whole class today and not rush off as not working.

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

Running warm up/down 32:23 [3] 4.9 km (6:37 / km)
shoes: NVii Crazy Light XXC

Inc. drills.

Orienteering race 18:25 [5] 3.91 km (4:43 / km) +90m 4:13 / km
shoes: NVii Crazy Light XXC

Crieff, lots of people on first narrow bridge, then almost ran past 2 and missed cut through at 3. As usual struggled with the big route choices and missed the route on 6 and not convinced on 10 even though my time is ok. Decent last section.

Tuesday Jul 30, 2019 #

Cycling 1:41:04 [3] 36.37 km (2:47 / km)
shoes: Asics GT-1000 2

Easy with Rona. Out to South Queensferry then kept going through Hopetoun and followed cycle path to Bo’ness. Then did the steep climb out the town (I was disappointed how easy this was), with a super speedy downhill back to Linlithgow. Lovely route, even if a bit too much gravel riding and we somehow avoided the rain despite being surrounded.

Monday Jul 29, 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

Orienteering 56:33 [3] 9.0 km (6:17 / km) +120m 5:53 / km
shoes: Asics GT-1000 4 (2)

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