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Training Log Archive: Scrappy Doo

In the 7 days ending Dec 2, 2017:

activity # timemileskm+m
  Run4 4:01:59 26.75(9:03) 43.05(5:37) 879
  Orienteering1 1:17:53 7.52(10:22) 12.1(6:26) 369
  Total5 5:19:52 34.27(9:20) 55.15(5:48) 1248

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Saturday Dec 2, 2017 #

Run 2:07:01 [3] 20.2 km (6:17 / km) +656m 5:25 / km

Slow sluggish loop - finding some muddy new paths!!!

Cam Long Down via a new (muddy) path - Coaley Peak - Nympsfield - Uley - Uley Bury - Uley - whiteway - Golf club

Time to cut down on the crap food - biscuits - chocolate (although Christmas is coming!!) - feeling fat up the hills

Thursday Nov 30, 2017 #

Run 30:10 [3] 6.03 km (5:00 / km) +45m 4:49 / km

Very short 'post meeting in Swindon' run around Cirencester Park

Icy underfoot!!

Wednesday Nov 29, 2017 #

Note
(rest day)

Was going to go out at lunchtime as was WFH, but decided to rest left ankle which was slightly sore, having gone over on it yesterday in a pothole...... this road running malarkey is dangerous for you!!!

Tuesday Nov 28, 2017 #

Run 1:14:36 [3] 15.24 km (4:54 / km) +168m 4:38 / km

DRC Tuesday Run

Pyramid/fartlek session with gradual speeding up on way up and slowing down on way down

2km warm-up

1.2km at c.4:20-4:30 pace

1.8km at c. 4:05-4:10 pace

1.5km at c. 4:00-4:10 pace (up hill - 19m climb)

0.8km at c.4:15-4:30 pace (up hill - 25m climb)

0.8km at 4:20-4:30 pace

Steady run back to club - 6.9km

Sunday Nov 26, 2017 #

Run warm up/down 10:12 [3] 1.58 km (6:27 / km) +10m 6:15 / km

11 AM

Orienteering race 1:17:53 [3] 12.1 km (6:26 / km) +369m 5:35 / km

Sherbrook South - Brown 9.0km

Decided to make the trip to Sherbrook, as not run there in years and it always used to be nice - how times change.

Brambles unfortunately taken over and older legs made the slog through heather and tussocks very hard work - ended up taking rather circuitous routes around paths on many legs, which was probably not optimum.

2-3 stayed on paths too much

Lost time at 5 as map was so out if date that an area of semi open young trees was mapped as white which totally threw me and turned up the track rather than the ride.

12-13 long path route (and wrong one!) rather than trudge through heather

14-15 coming out of 14 followed edge of woods, but didn't come out anywhere near where I was expecting

15-16 again took circuitous path routes

Legs felt very heavy all way round. Two runs yesterday meant didn't feel like I was going well at all and was well beaten by Parkino on speed alone..... which is not right!!

A few other poor (path) route choices top avoid heather/tussock/bramble resulted in loss of c.3 mins

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