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Training Log Archive: jed

In the 7 days ending Jan 12, 2020:

activity	#	time	miles		km		+m
Running	6	6:48:28	46.79	(8:44)	75.3	(5:25)	549
Strength and Conditioning	2	1:30:00
Orienteering	1	39:00	4.09	(9:32)	6.58	(5:56)	75
Yoga	1	35:00
Total	6	9:32:28	50.88		81.88		624
[1-5]	6	8:57:28

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Sunday Jan 12, 2020 #

Orienteering 6:19 [2] 0.78 km (8:06 / km)
shoes: Saucony Peregrine ISO

Line course, really tricky.

Running 35:02 [3] 5.41 km (6:29 / km) +79m 6:02 / km
shoes: Saucony Peregrine ISO

Scotjos training Dunfermline - hanging, checking etc.

Orienteering 19:04 [3] 3.2 km (5:57 / km) +33m 5:40 / km
shoes: Saucony Peregrine ISO

Bo'ness sprintervals from yesterday's Scotjos training, inc. run between parts. Rusty to start but got into it.

Orienteering 13:37 [4] 2.6 km (5:14 / km) +42m 4:51 / km
shoes: Saucony Peregrine ISO

Bo'ness sprint, again from yesterday's Scotjos training. Course choice and butterfly, head to head against Dad. Going as fast as I could but had a hot chocolate to warm up after morning of coaching which then made me feel sick all afternoon...standard, still well matched with Dad. Technically good in a very tricky area.

Saturday Jan 11, 2020 #

Running warm up/down 44:48 [3] 7.39 km (6:04 / km) +188m 5:23 / km
shoes: Saucony Peregrine 7

Running race 33:12 [5] 7.97 km (4:10 / km) +20m 4:07 / km
shoes: Adidas XCS 4

Inter Districts XC Stirling. 50th overall inc. Home Ints/Cross Challenge, 18th in Inter District. What looked like a course which wouldn't suit me, grassy pitches and a bit of golf course, was covered in mud and huge puddles due to the heavy rain which was still falling - perfect! Not really even nervous as I was happy to just be selected for East and knew a lot of others would be hating the course/conditions. Just tried to get in a rhythm effort wise and focused on picking lines through the glar. Pacing getting better as felt good for most of the first 3 laps but a bit disappointed to be passed by 1 girl from East on the last lap (couldn't go with her which knocked me out of the 6 counters for team gold, however considering came 13th at the trials I'd never even considered counting so 7th is still good). I also got out-sprinted on the final straight but did have a second go so got back to equal time so pleased I didn't give up. Still moving in the right direction, the tempo sessions have made me feel in control but maybe time to be a bit more aggressive again?...but I've got confidence back again in XC which hopefully I can transfer elsewhere.

Friday Jan 10, 2020 #

Note
(rest day)

Thursday Jan 9, 2020 #

Running warm up/down 32:01 [3] 5.46 km (5:52 / km) +22m 5:45 / km
shoes: Asics GT-1000 8

Running intervals 10:00 [4] 1.49 km (6:43 / km) +12m 6:27 / km
shoes: Asics GT-1000 8

10x30secs (30secs). Half session with a little bit of sharpening. Rona joined and feeling much better by the end tonight after some good rest and recovery.

Wednesday Jan 8, 2020 #

Running warm up/down 37:30 [3] 6.6 km (5:41 / km) +66m 5:25 / km
shoes: Asics GT-1000 4 (2)

Haven't missed the early morning gym run and rush back...

Strength and Conditioning 30:00 [3]
shoes: Asics GT-1000 4 (2)

Yoga 35:00 [0]

...but great to be back at class. Going to move to Friday's but covering a holiday this week so no point moving.

Running 1:00:26 [3] 10.92 km (5:32 / km) +32m 5:27 / km
shoes: Asics GT-1000 7

Shortened long run as taking a few slightly easier days at the end of this week that I didn't have last week before weekend. Sophie for part and worked out well as both feeling pretty beaten up from session.

Tuesday Jan 7, 2020 #

Running warm up/down 30:28 [3] 5.29 km (5:46 / km) +11m 5:42 / km
shoes: Asics GT-1000 8

Running intervals 40:00 [4] 8.99 km (4:27 / km) +13m 4:25 / km
shoes: Asics GT-1000 8

4x8mins (2mins) out at Edinburgh Park with Kara and Sophie. Aiming to replicate the 4 laps on Saturday as this gave me confidence before East District. Stormy, wet and super windy so focus on effort rather than worrying about pace. The last rep was almost all into the wind so real grind but stuck in well and I was noticeably stronger than the other girls when it got tough. Same conditions forecast for the weekend :).

Monday Jan 6, 2020 #

Running warm up/down 40:59 [3] 7.09 km (5:47 / km) +83m 5:28 / km
shoes: Asics GT-1000 4 (2)

Gym and back via some errands, could barely run on the way back into the wind. Daylight the whole time though!!

Strength and Conditioning 1:00:00 [3]
shoes: Asics GT-1000 4 (2)

This was slightly more enjoyable not at 7am and definitely less rushed. Changed session slightly too and moving better having not just got up. Good to be able to recover from yesterday first to get the most out of session.

Running warm up/down 44:02 [3] 8.69 km (5:04 / km) +23m 5:00 / km
shoes: Asics GT-1000 7

Easy canal - WoL after the rain but before darkness. Thankfully the wind had died down from earlier so could just get in a rhythm and enjoy it.

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