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Training Log Archive: jed

In the 7 days ending Sep 20:

activity # timemileskm+m
  Running7 9:16:55 59.73(9:19) 96.12(5:48) 1109
  Orienteering3 1:50:45 11.71(9:28) 18.84(5:53) 220
  Strength and Conditioning3 1:32:30
  Yoga1 45:00
  Kayaking 1 20:00
  Total7 13:45:10 71.43 114.96 1329
  [1-5]7 13:00:10

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MoTuWeThFrSaSu

Sunday Sep 20 #

Running warm up/down 24:35 [3] 4.11 km (5:59 / km) +49m 5:39 / km
shoes: Asics GT-1000 8

Cracking views over the loch with mountains rising out of the mist. Cool down on the trails after.

Running intervals 30:28 [5] 5.61 km (5:26 / km) +22m 5:20 / km
shoes: Asics GT-1000 8

Pre breakfast from the chalet. The road was not flat but undulating which made it tougher.
3x1km (90secs).
5x400m (90secs).
Red squirrel spotting in the recoveries.

Kayaking 20:00 [3]

Out 2hrs in Loch Insh and the River Spey, standard abs and quads hurting.

Orienteering 33:09 [3] 3.26 km (10:10 / km) +93m 8:54 / km
shoes: Saucony Peregrine ISO

Forest training, mostly hanging for Dad. Enjoyed it a lot more than expected and navigation pretty spot on.

Orienteering 15:23 [3] 2.63 km (5:51 / km) +22m 5:37 / km
shoes: Saucony Peregrine ISO

Cruising sprint training missed from last month's camp. Varied terrain, quite a lot off road/little trails, legs feeling the miles.

Note

Ended up a big week after racing plans changed, a good mix of sessions in the bank. Plan is easy Monday to recover, train hard Tue/Wed, ease down again for the weekend. Then easy week next week (potential of a couple of races but impossible to know) then tick over the following week before a mad long run to end the "season" after which I'll take my break. I think it's important to take my usual break as may not feel necessary now but will come back to bite me in the new year if I don't.

Saturday Sep 19 #

Orienteering 19:16 [4] 4.27 km (4:31 / km) +22m 4:24 / km
shoes: Asics GT-1000 8

Aviemore map run course (without the map run). Really fun sprinty course, felt pretty on it technically too.

Running 1:14:29 [3] 9.07 km (8:13 / km) +567m 6:15 / km
shoes: Saucony Peregrine ISO

Meall a' Bhuachaille. Warm with clear blue skies and no wind, 360 fantastic views. What a day.

Orienteering 24:28 [4] 4.49 km (5:27 / km) +32m 5:16 / km
shoes: Saucony Peregrine ISO

Sprintervals, head to head gaffled. Mixed terrain pushing me out my comfort zone but really enjoyed it.

Friday Sep 18 #

Strength and Conditioning 17:30 [3]

Running warm up/down 16:28 [3] 2.95 km (5:35 / km) +26m 5:21 / km
shoes: Asics GT-1000 8

Inc. 3x strides with Kaz, probably the fastest I've moved all year. Nothing like a bit of sibling rivalry to find speed.

Orienteering 18:29 [5] 4.19 km (4:25 / km) +51m 4:09 / km
shoes: Asics GT-1000 8

Kaz's course from an event a few weeks ago. Great course, lots of route choice and moving fairly well apart from stomach. Managed not to throw my brunch up. Miss racing so much!

Running 43:01 [3] 7.23 km (5:57 / km) +123m 5:29 / km
shoes: Saucony Peregrine ISO

Beautiful Speyside trails, putting the world to rights. Much needed therapy!

Thursday Sep 17 #

Running warm up/down 23:18 [3] 4.45 km (5:14 / km) +18m 5:08 / km
shoes: Asics GT-1000 7

Not wfh today for first time in 6months and away tonight so early session it had to be. Know legs always take time to get going at this time but absolutely beautiful morning so great to be out.

Running intervals 40:08 [4] 6.03 km (6:39 / km) +19m 6:33 / km
shoes: Asics GT-1000 7

2km tempo (5mins)
2x (4x200m (200m)) 400m between.
Neil's session again, not done a session this early for a while. 200s better than last week though.

Running 40:42 [3] 7.5 km (5:26 / km) +28m 5:20 / km
shoes: Asics GT-1000 7

Wednesday Sep 16 #

Yoga 45:00 [0]

Very stiff this morning.

Running 50:28 [3] 9.58 km (5:16 / km) +56m 5:07 / km
shoes: Asics GT-1000 7

Finally a run with Sophie, only 6 months after the last! Great to catch up and hopefully will become a regular occurrence again. Stopped off for 3x strides in Harrison Park on the way home.

Tuesday Sep 15 #

Running warm up/down 24:56 [3] 4.44 km (5:37 / km) +18m 5:30 / km
shoes: Asics GT-1000 8

Slowly trying to wake the legs up before then back home after in time to start work.

Running intervals 39:28 [5] 6.91 km (5:43 / km) +21m 5:38 / km
shoes: Asics GT-1000 8

Pre breakfast session with Kara, she's away tonight so we decided morning session together was better than evening session solo.
4x800m (2mins) @5km pace (5mins)
8x200m (200m jog)
Decent session especially for time of day with tight turns on the 800s and 200s better than last week.

Strength and Conditioning 30:00 [3]

Had time to kill before meeting for run so did usual Wednesday session.

Running 56:58 [3] 10.29 km (5:32 / km) +43m 5:25 / km
shoes: Asics GT-1000 7

Moved one of my runs tomorrow to this evening as had the offer of company and means I can avoid an early start in the morning. Front loading the week also works well this week anyway. Canal and WoL loop, nice evening and feeling alright after this morning's session.

Monday Sep 14 #

Strength and Conditioning 45:00 [3]

Running 27:21 [3] 5.26 km (5:12 / km) +22m 5:06 / km
shoes: Asics GT-1000 7

The long way to Lidl during lunch break. The wind has finally gone!

Running 1:04:35 [3] 12.69 km (5:05 / km) +97m 4:54 / km
shoes: Asics GT-1000 7

Easy miles in the sun. WoL, old railway loop. Legs heavy to start with but got going.

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