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Training Log Archive: TimM

In the 7 days ending Dec 13, 2015:

activity	#	time	miles		km		+m
Running	9	8:07:00	57.67	(8:27)	92.81	(5:15)	1681
Orienteering	2	1:35:55	11.5	(8:20)	18.51	(5:11)	405
S&C / Core / Plyo / Flexi	1	1:00:00
Cross Training	1	15:00
Running Drills	2	11:28	0.95	(12:06)	1.52	(7:31)	10
Total	9	11:09:23	70.11		112.84		2096

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Sunday Dec 13, 2015 #

Note

Good week of training done, feeling good. This coming week may be a little disrupted depending on levels of panic. Currently panic levels low: 41% is just as much of a fail as 39%.

C • Fail 3

11 AM

Running 1:39:53 [2] 18.62 km (5:22 / km) +421m 4:49 / km
shoes: Inov-8 Trailroc 255

With the boys around Blackford and Braids. Nice cold, frosty morning. Good views of the low cloud and snowy hills. Chilled.

Saturday Dec 12, 2015 #

Note

Dan add me back you little slimeball.

C • lol 1

Note

Current feelings:

9 AM

Running warm up/down 18:21 [2] 3.83 km (4:47 / km) +21m 4:40 / km
shoes: Nike Zoom Elite 7

To DVC then a loop of the Meadows.

Running Drills 3:12 [1] 0.42 km (7:35 / km)
shoes: Nike Zoom Elite 7

Running intervals 36:31 8.76 km (4:10 / km) +4m 4:09 / km
shoes: Nike Zoom Elite 7

Session on the meadows with Brutus, Jonny and Will.
4 x 5 mins [90secs], 3 minute rest, 5 x 1min [1min].
Felt ok on the fives, the ones were much more of a struggle, after about 40 seconds legs would just scream to stop.
Good fun session though.

Running warm up/down 14:21 [2] 2.63 km (5:27 / km)
shoes: Nike Zoom Elite 7

Back home.

4 PM

Running 50:19 [2] 8.94 km (5:38 / km) +239m 4:58 / km
shoes: Inov-8 Trailroc 255

Easy on the seat with Tam and Dan.
Feeling tired, but to be expected after this morning's session. Nice chilled run.

Friday Dec 11, 2015 #

3 PM

Running 30:13 [2] 6.34 km (4:46 / km) +120m 4:21 / km
shoes: Nike Zoom Elite 7

Easy run before SSS. Had to go to the bank so went via the castle. A couple of Americans stood at the open tarmac area thing couldn't work out if they were near the castle, had a nice little chuckle inside. Then tried to find the Botanical gardens but didn't, just ran around really.

Cross Training 15:00 [1]

Thursday Dec 10, 2015 #

7 AM

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

Spinning
Running
Mobility
Hurdle drills: 4 x dl fwd, 4 x dl fwd+bwd, 2+2 sl fwd, 4 x side to side.
Box jumps: 5 x dl, 5+5 sl.
4 x 5 pull ups
3 x 10 OH press (20kg)
Back Squats: (40, 65, 65, 65kg)
3 sets of: 5+5 plank pushing a weight, 10 med ball pressups, 10+10 side plank pulling a resistance band.

Running 17:00 [2] 3.19 km (5:20 / km)

Went for a little jog afterwards. Sore and tired. Forgot training so distance from mapometer and time a guess.

1 PM

Running 22:09 [2] 3.54 km (6:15 / km) +194m 4:55 / km
shoes: Inov-8 X-Talons 212 (4)

Jogging around with Andy and Tam.

Orienteering 50:09 [3] 8.65 km (5:48 / km) +300m 4:56 / km
shoes: Inov-8 X-Talons 212 (4)

Had a lovely run around Arthur's Seat with Andy, Tam and Ali. Would love to tell you more but this information is...

C • With 1

Running 5:18 [2] 0.88 km (6:03 / km) +2m 5:59 / km
shoes: Inov-8 X-Talons 212 (4)

Jog back. First time in a while the weather hasn't been god awful, overheated in fact.

8 PM

Note

Left thigh has been getting very sore last couple of days, not sore when rolling though. Maybe down to too much mileage in x-talons recently. Need to find a decent trail shoe that will grip on greasy surfaces.

Wednesday Dec 9, 2015 #

2 PM

Running 1:42:40 [2] 16.49 km (6:14 / km) +583m 5:17 / km
shoes: Inov-8 X-Talons 212 (4)

Today's been a slightly odd day: set my alarm for half seven but slept right through it, woke up at ten, did an hour of revision then went for a power nap but woke up almost three hours later. So was expecting to feel poor on the long run and certainly did. Struggling all the way, body being so weird at the moment. Would be nice if the weather improved at some point.

C • Body feeling weird 2

Tuesday Dec 8, 2015 #

5 PM

Running warm up/down 15:24 [2] 3.41 km (4:31 / km) +1m 4:31 / km
shoes: Inov-8 X-Talons 212 (4)

To the killing fields via dvc.

Running Drills 8:16 [2] 1.1 km (7:30 / km) +10m 7:10 / km
shoes: Inov-8 X-Talons 212 (4)

Running 39:07 9.35 km (4:11 / km) +4m 4:10 / km
shoes: Inov-8 X-Talons 212 (4)

3 x 6mins [2mins], 3 x 4mins [1min].
In a nice little pack with Ali, Tam and Brutus. This was a fair struggle tonight, legs haven't been playing ball these last few days. Getting used to grinding these sessions out on a muddy, windy evening though, and just trying to keep Tam behind me the whole time. Hopefully this will have put some life back into me.

Running 3:40 0.68 km (5:22 / km) +1m 5:20 / km
shoes: Inov-8 X-Talons 212 (4)

6 sprints.

Running warm up/down 17:34 [2] 2.88 km (6:06 / km) +88m 5:18 / km
shoes: Inov-8 X-Talons 212 (4)

Extended crawl home avec Andy.

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)

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