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Training Log Archive: TimM

In the 7 days ending Dec 7, 2015:

activity # timemileskm+m
  Running6 5:00:59 36.07(8:21) 58.05(5:11) 802
  Orienteering2 1:39:25 11.98(8:18) 19.28(5:09) 274
  S&C / Core / Plyo / Flexi1 1:00:00
  Cross Training1 55:00
  Running Drills1 8:08 0.59(13:51) 0.94(8:36)
  Total8 8:43:32 48.64 78.28 1076

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TuWeThFrSaSuMo

Monday Dec 7, 2015 #

5 PM

Running 9:27 [2] 2.24 km (4:13 / km)
shoes: Inov-8 X-Talons 212 (4)

Orienteering 45:46 [3] 9.86 km (4:39 / km) +105m 4:24 / km
shoes: Inov-8 X-Talons 212 (4)

Wessex Night League - boscombe. Legs felt as tired as they have done in a long time, and still quite coldy.
C • Wessex Night League 5

Running 5:03 [2] 1.02 km (4:58 / km) +3m 4:54 / km
shoes: Inov-8 X-Talons 212 (4)

Sunday Dec 6, 2015 #

10 AM

Running 5:42 [1] 0.79 km (7:15 / km) +1m 7:12 / km
shoes: Inov-8 X-Talons 212 (4)

Orienteering 53:39 [3] 9.43 km (5:41 / km) +169m 5:13 / km
shoes: Inov-8 X-Talons 212 (4)



Kings Garn Gutter - Brown.
Ate too much too close, felt like I was going to chunder with every step, pretty vile.
Enjoyable course, not very happy with technique though. Big bananas to 16, 17, 18. Same way each time as well - need to correct. Relatively satisfied with second half of 10. Still compass is king in this terrain, my compass work was poor.
11 AM

Running 54:38 [2] 11.01 km (4:58 / km) +52m 4:51 / km
shoes: Inov-8 X-Talons 212 (4)

Ran home, via 100% more road than intended.

Saturday Dec 5, 2015 #

11 AM

Running 1:05:44 intensity: (6:30 @1) + (59:14 @2) 13.03 km (5:03 / km) +166m 4:45 / km
ahr:139 max:167 shoes: Inov-8 X-Talons 212 (4)

Easy from Acres Down, around Lucas Castle, through Highland Water, home. Looked really windy so wore tights, sweated to death. #tropical

Friday Dec 4, 2015 #

3 PM

Cross Training 55:00 [2]

Friday SSS Club, good chat. Saints Liverpool on tv though, crying much.

Thursday Dec 3, 2015 #

Note

Wheezing like I'm 80 years older when I breathe in deeply, might be time to actually listen to body. Said that the past few days though so...

Note

A deadline made the decision for me - in Kings for far too long.
7 AM

S&C / Core / Plyo / Flexi 1:00:00 [1]

Spinning
Running
Thoracic mobility
10 x goblet squat
10 x hip hinge
2 x 5+5 balance and reach, sl squat, bridge
Hurdle drills: 4 x two feet fwd, 4 x fwd+bwd, 2+2 sl fwd, 4 x 4d
Box jumps: 10 both legs, 10+10 sl
4 x 5 pull ups
3 x 10 OH press.
3 x 5 back squat ((20, 40) 65, 65, 65kg)
3 sets of: 10 med ball slams, 10 windscreen wipers, 20 toe touches, 10+10 y's and t's.

Wednesday Dec 2, 2015 #

Note

Woke up with sore throat again. Will decide on run later.
2 PM

Running 1:39:43 intensity: (59:40 @2) + (33:27 @3) + (6:36 @4) 16.43 km (6:04 / km) +523m 5:14 / km
max:181 shoes: Inov-8 X-Talons 212 (4)

EUOC long run. Very nice afternoon for it, did the usual lap of the killing fields, then headed up the crags, down the bog, up Purko's arête, winny, MFD, loop round and up the bog then home. Taken me a fair while to run up MFD fairly comfortably rather than blowing out my arse from the outset, but quite pleased to be seeing some progress. Throat was a bit annoying to begin with but then was fine, felt it pretty bad when got home though. Good sleep tonight will help.

Tuesday Dec 1, 2015 #

Note

Woke up with, and still have, a sore throat. Skipping this morning's easy miles and will do them on Thursday instead. Annoying.
5 PM

Running warm up/down 13:23 intensity: (3:41 @1) + (9:42 @2) 2.92 km (4:35 / km) +26m 4:23 / km
ahr:129 max:153 shoes: Inov-8 X-Talons 212 (4)

Running Drills 8:08 intensity: (4:10 @1) + (3:58 @2) 0.94 km (8:36 / km)
ahr:125 max:153 shoes: Inov-8 X-Talons 212 (4)

Running 38:58 intensity: (56 @1) + (10:38 @2) + (27:24 @4) 9.39 km (4:09 / km)
ahr:170 max:185 shoes: Inov-8 X-Talons 212 (4)

2 x 6 (2), 2 x 5 (1.5), 2 x 4 (1).
Good session, pushing quite hard and was good to be running with Ali. Didn't notice throat until stopping, then it hit pretty hard, bit of a chesty cough as well.

Running 1:18 [2] 0.2 km (6:24 / km) +1m 6:15 / km
ahr:142 max:148 shoes: Inov-8 X-Talons 212 (4)

Running warm up/down 7:03 intensity: (21 @1) + (6:42 @2) 1.02 km (6:56 / km) +30m 6:02 / km
ahr:138 max:150 shoes: Inov-8 X-Talons 212 (4)

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