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Training Log Archive: AlistairH

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Running4 3:08:44 20.75(9:06) 33.4(5:39) 543
  Orienteering1 1:05:08 5.97(10:55) 9.6(6:47) 175
  Rowing Machine1 23:30
  Total6 4:37:22 26.72 43.0 718
averages - weight:80.1kg

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Sunday Oct 16, 2016 #

Orienteering race 1:05:08 [5] 9.6 km (6:47 / km) +175m 6:13 / km
shoes: Mudclaw 300 (Blue)

Compass Sport Cup Final @ Tankersely. Short Brown. Great fun, I do like forests where you can actually run... 27/94 , +30%. Definite signs of getting my act back together. Took some easy routes early on until I settled in and was doing OK, 15th at 19, but started to make some errors, at least 1 min coming out of 20, got confused as to direction then fell over and was a bit stunned, 50" at 24 - got the control OK but v. scrappy, and 2'20 at 31... found the wrong control and had to go in a bit of a loop to relocate. Caught NeilC 2 mins by 9 and got ahead but got overtaken again repetitively as I made mistakes.

Left knee a bit sore at the end but OK during. Definitely feel like I'm getting my act back together a bit.

Results

Saturday Oct 15, 2016 #

Note
(rest day)

Friday Oct 14, 2016 #

Running 31:24 [1] 5.8 km (5:25 / km) +53m 5:11 / km
weight:80.8kg shoes: DS Trainer 19 Red n+1

Easy evening run resting up for Sunday. Legs pretty sore but ran OKish.

Thursday Oct 13, 2016 #

Running hills 1:20:00 intensity: (50:00 @1) + (30:00 @4) 13.8 km (5:48 / km) +300m 5:14 / km
weight:79.6kg shoes: GT1000 Yellow/Black

TT was 30 x 30 second hills up Castro Climb in honour of Sarah's forthcoming 30th birthday. Was tired and wasn't flat out but I clearly still do hills behind people in the MPC who I would generally hope to beat in a VO2Max deathmatch. Quite a good session.

Wednesday Oct 12, 2016 #

Running 29:50 [1] 5.4 km (5:31 / km) +65m 5:13 / km
weight:79.6kg shoes: DS Trainer 19 Red n+1

Tired, so just short and easy.

Tuesday Oct 11, 2016 #

Running intervals 47:30 intensity: (27:30 @1) + (20:00 @5) 8.4 km (5:39 / km) +125m 5:16 / km
weight:80kg shoes: DS Trainer 19 Red n+1

Midweek sprints. Feeling quite good this week. 9x100m-ish on grass in Inverleith Park then 6 x CBA hill between roads in 55.3,55.3,54.0,53.7,53.0,51.7, ave. 53.9. Final sprint across Dean Bridge. Improving.

Monday Oct 10, 2016 #

Rowing Machine 23:30 [1]
weight:80.3kg

5k row

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