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Training Log Archive: TrimM

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Running11 8:27:40 58.7(8:39) 94.46(5:22) 2191
  S&C / Core / Plyo / Flexi2 2:00:00
  Orienteering2 51:24 4.79(10:43) 7.72(6:40) 228
  Running Drills2 45:25 2.1(21:39) 3.38(13:27)
  Total12 12:04:29 65.59 105.55 2419

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MoTuWeThFrSaSu

Sunday Oct 23, 2016 #

9 AM

Running 11:29 [2] 2.62 km (4:23 / km) +32m 4:08 / km
shoes: Inov-8 X-Talons 212 (5)

Running 1:37:29 [2] 15.47 km (6:18 / km) +761m 5:03 / km
shoes: Inov-8 X-Talons 212 (5)

Pentlands with Jack. Feeling pretty shattered.

Saturday Oct 22, 2016 #

3 PM

Running 53:16 [2] 11.96 km (4:27 / km) +96m 4:17 / km
shoes: Nike Zoom Elite 7

Easy on meadows with Carcas and Jack. Nice afternoon.

Friday Oct 21, 2016 #

6 PM

Running 24:41 [2] 4.84 km (5:06 / km) +49m 4:51 / km
shoes: Nike Zoom Elite 7

Round the golf course with Ali and Jack. Was planning more but thought better of it (lack of sleep on wednesday and long day yesterday). Good fun.

Thursday Oct 20, 2016 #

6 AM

Running 9:02 [2] 1.79 km (5:03 / km) +21m 4:46 / km
shoes: Nike Lunaracer+ 3

To gym.
7 AM

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

Spinning
Spiderman
4 on the floor
Glute bridge reach
10 pull ups (5, 3, 2)
10 push ups
Box step ups
Box landings
Box jumps
Swing and hop
Zig-zag bounds
3 sets of 10 OH squat (15kg) + 10 wall deadbugs
3 sets 10 hips hinge (20kg) + 10 MB slams
3 sets 10 kneeling arm press (8kg) + bent over row (4kg)
3 sets paloff press + 5 push ups
3 sets kneeling bar rotations + 10 side MB slams
Continuos 2 x 25secs each side plank set
8 AM

Running 9:26 [2] 1.91 km (4:56 / km) +16m 4:44 / km
shoes: Nike Lunaracer+ 3

From gym.
6 PM

Running 22:47 [2] 4.31 km (5:17 / km) +87m 4:48 / km
shoes: Inov-8 X-Talons 212 (5)

To FWTN.

Orienteering 34:23 [3] 5.71 km (6:01 / km) +168m 5:15 / km
shoes: Inov-8 X-Talons 212 (5)

FWTN
9 PM

Orienteering 17:01 [2] 2.01 km (8:28 / km) +60m 7:22 / km
shoes: Inov-8 X-Talons 212 (5)

Collecting

Running 14:34 [2] 2.58 km (5:39 / km) +9m 5:33 / km
shoes: Inov-8 X-Talons 212 (5)

Home.

Wednesday Oct 19, 2016 #

2 PM

Running long 2:00:09 [2] 18.81 km (6:23 / km) +813m 5:15 / km
shoes: Inov-8 X-Talons 212 (5)

Very sociable EUOC long run on the seat. Standard climbs and Ali and I extended to two hours for a bit of OMM training, finishing with MFD. So much nicer when the climbs are taken really easy.

Tuesday Oct 18, 2016 #

6 AM

Running warm up/down 11:15 [2] 2.31 km (4:52 / km) +29m 4:35 / km
shoes: Nike Zoom Elite 7

To the meadows. Starting to get very cold up here now.

Running Drills 36:28 [1] 2.27 km (16:03 / km)
shoes: Nike Zoom Elite 7

Alister's Drills. The ususal skips, strides, moster band walks, lunges, long stride, marching. Legs lacking the energy to get a quick cadence on the marches.

Running 23:35 [2] 4.63 km (5:06 / km) +38m 4:54 / km
shoes: Nike Zoom Elite 7

Big lap then home. Standard pre-brekkie feels.
5 PM

Running warm up/down 14:46 [2] 3.15 km (4:41 / km) +24m 4:31 / km
shoes: Inov-8 X-Talons 212 (5)

To DVC then Killing Fields. Bloody nippy to begin with.

Running Drills warm up/down 8:57 [1] 1.11 km (8:06 / km)
shoes: Inov-8 X-Talons 212 (5)

Standard drills and strides.

Running 29:02 intensity: (6:02 @1) + (23:00 @4) 7.04 km (4:07 / km) +14m 4:05 / km
shoes: Inov-8 X-Talons 212 (5)

2mins, 3mins, 4, 5, 4, 3, 2 all off 1min rolling recovery.
Pretty damn slow tonight. Legs just completely lacking in energy, not the nicest way to get back into sessions (first since before JEC). I know I shouldn't care about shape at the moment but feeling really rather pissed off about this.

Running warm up/down 16:49 [2] 2.78 km (6:03 / km) +51m 5:33 / km
shoes: Inov-8 X-Talons 212 (5)

Home.

Monday Oct 17, 2016 #

4 PM

Running 32:59 [2] 6.68 km (4:56 / km) +113m 4:33 / km
shoes: Salomon S-Lab Sense Ultra 3

Loop of Blackford with Ali. Disgusting weather but good to get some insider knowledge before Thursday. Picked up a stray Bash on the way home.

Running 7:58 [2] 1.82 km (4:23 / km) +22m 4:08 / km
shoes: Nike Lunaracer+ 3

Quick pitstop before heading to gym.

Running 8:23 [2] 1.75 km (4:48 / km) +16m 4:35 / km
shoes: Nike Lunaracer+ 3

Home.

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

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