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Training Log Archive: TimM

In the 7 days ending Jan 13, 2016:

	activity	#	time	miles		km		+m
	Running	10	6:43:15	47.14	(8:33)	75.86	(5:19)	1270
	Orienteering	4	2:36:30	15.39	(10:10)	24.77	(6:19)	219
	S&C / Core / Plyo / Flexi	2	1:30:00
	Running Drills	1	6:39	0.46	(14:18)	0.75	(8:53)	5
	Total	11	10:56:24	62.99		101.38		1493
	[1-5]	11	10:26:24
averages - weight:70.1kg

2:17

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Wednesday Jan 13, 2016 #

Note

Think I may have caught the EUOC cold. Became really hot over night and woke up with a headache. Hopefully will feel better after a few hours.

2 PM

Running 1:31:57 [3] 14.92 km (6:10 / km) +580m 5:10 / km
shoes: Inov-8 X-Talons 212 (5)

EUOC long on the Seat. APO, MFD, TC, PA. Legs feeling tired from the beginning. Was never really committed to MFD so when I died I didn't put up much of a fight and slowed right down. Nice of strava to add half a minute onto my time though. Was in the breakaway with Tam, Mountain Raptor and Nixon. We headed for TC which wasn't pleasant, then completed the triple by heading up Purky's Arete. Legs jelly at the end. Didn't feel to coldy once got going, sore throat now though.

C • Cold 3

Tuesday Jan 12, 2016 #

Note

Suddenly got a bit of a sore throat this afternoon, feeling it a little now as well. A good sleep should do the trick.

10 AM

Running 37:16 [2] 8.16 km (4:34 / km) +50m 4:26 / km
shoes: Nike Zoom Elite 7

One big lap and one small lap of the meadows with Chicken and Ali. Nice and easy.

5 PM

Running warm up/down 18:17 [2] 3.27 km (5:36 / km) +51m 5:12 / km
shoes: Inov-8 X-Talons 212 (5)

To DVC with Jenny and Fay then over to the hill with the rest of EUOC.

Running hills 51:35 8.32 km (6:12 / km) +140m 5:43 / km
shoes: Inov-8 X-Talons 212 (5)

8 x 60 secs (3mins), 8 x 30 secs (2mins).
Haven't felt the presence of lactic in my legs for a while; this was a nice introduction back to the world of pain. Thought the 30s would feel a little easier but it just meant that instead of being in 20 secs of pain on the 60s, it was more like 15. Glutes tight and sore to begin with but eased off after the first few.

C • Slow Tim 2

Running warm up/down 23:53 [2] 4.13 km (5:47 / km) +32m 5:35 / km
shoes: Inov-8 X-Talons 212 (5)

Crawling round a small lap of the meadows with Andy and Ali. Struggling to walk properly when I got home.

Running Drills 6:39 [1] 0.75 km (8:53 / km) +5m 8:37 / km
shoes: Inov-8 X-Talons 212 (5)

Drills, which were actually after the warm up but the upload has put them here for some reason.

Monday Jan 11, 2016 #

Note
weight:70.1kg

I think the scales are broken, surely not this light?

3 PM

Running 33:49 [2] 7.49 km (4:31 / km) +146m 4:07 / km
shoes: Nike Zoom Elite 7

Easy post mobility with Tam and Ali around the seat.

S&C / Core / Plyo / Flexi 30:00 [0]

With Andy, Ali and Tam in the circuits gym. Seem to have lost some mobility.

5 PM

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

Rolling
Hurdle drills: 2 x R lead, 2 x L lead, 2 x L lateral 2 x R lateral.
3 x 5 back squat at 70% (55kg).
3 x 5 bench press (30, 35, 40kg).
3 x 10 OH squat with broomstick.
6 lengths of gym with 20kg db's.
3 x 10 dead bugs.
3 x 10 press ups.
Rolling.

Squats felt hard and am quite sore now.

Sunday Jan 10, 2016 #

Note

109.31 km week, the vast majority in terrain. AP donation ran out today so will update when I renew.

8 PM

Running 40:44 [3] 9.01 km (4:31 / km) +66m 4:22 / km
shoes: Nike Zoom Elite 7

Nice shake-out with Brutus and Ali round the meadows. Feeling a bit dead in the legs but putting that down to a lack of food all day.

Saturday Jan 9, 2016 #

11 AM

Orienteering 50:19 [3] 7.39 km (6:49 / km) +112m 6:20 / km
shoes: VJ Bold 6

Running warm up/down 18:13 [2] 3.97 km (4:35 / km) +31m 4:25 / km
shoes: VJ Bold 6

Friday Jan 8, 2016 #

Note

EUOC TC all week, will updated when back in Ed.

C • Who's Ed? 1

7 AM

Running 31:42 [2] 6.47 km (4:54 / km) +89m 4:35 / km
shoes: VJ Bold 6

1 PM

Running warm up/down 5:55 [2] 1.06 km (5:34 / km) +22m 5:03 / km
shoes: VJ Bold 6

Orienteering 39:01 [4] 6.9 km (5:39 / km) +58m 5:26 / km
shoes: VJ Bold 6

Running warm up/down 8:00 [2] 1.3 km (6:09 / km) +22m 5:40 / km
shoes: VJ Bold 6

Thursday Jan 7, 2016 #

10 AM

Running warm up/down 15:38 [2] 2.54 km (6:10 / km) +30m 5:49 / km
shoes: VJ Bold 6

Orienteering 36:30 [4] 6.78 km (5:23 / km) +37m 5:14 / km
shoes: VJ Bold 6

Running warm up/down 5:46 [2] 1.05 km (5:28 / km) +2m 5:26 / km
shoes: VJ Bold 6

1 PM

Running warm up/down 9:07 [2] 1.98 km (4:36 / km) +2m 4:35 / km
shoes: VJ Bold 6

Orienteering 30:40 [2] 3.7 km (8:17 / km) +12m 8:10 / km
shoes: VJ Bold 6

Running warm up/down 11:23 [2] 2.19 km (5:12 / km) +7m 5:07 / km
shoes: VJ Bold 6

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