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Training Log Archive: TimM

In the 7 days ending Dec 11, 2016:

activity	#	time	miles		km		+m
Running	12	10:17:26	77.25	(8:00)	124.32	(4:58)	1901
S&C / Core / Plyo / Flexi	2	1:40:00
Orienteering	1	21:44	3.47	(6:16)	5.59	(3:53)	27
Running Drills	2	12:59	0.93	(13:54)	1.5	(8:38)
Total	13	12:32:09	81.66		131.41		1928

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Sunday Dec 11, 2016 #

8 AM

Running 1:35:30 [2] 18.33 km (5:13 / km) +379m 4:43 / km
shoes: Inov-8 X-Talons 212 (5)

Pre-brekkie B&B with Tam, Colm and Ali for a bit. Sluggish to begin with but felt good after a while.

Saturday Dec 10, 2016 #

8 AM

Running warm up/down 16:23 [2] 3.49 km (4:41 / km) +25m 4:32 / km
shoes: Nike Zoom Elite 7 (2)

To DVC then small lap. Not feeling particularly awake.

Running Drills warm up/down 5:04 [1] 0.51 km (9:56 / km)
shoes: Nike Zoom Elite 7 (2)

Running 35:15 7.46 km (4:43 / km) +2m 4:43 / km
shoes: Nike Zoom Elite 7 (2)

Session with Tam, Jonny, Jack and briefly Dan.
Tempo lap (3mins), 8 x 300 (60secs), tempo lap. Pretty grim. Tried the get up have breakfast, go back to bed tactic, not sure how good it was. Legs felt pretty bad when warming up but got into it. 300s were horrible, felt like a headwind both ways. Then died a bit on the second tempo. Got it done though which is what matters.

Running 17:01 [2] 3.48 km (4:53 / km) +16m 4:47 / km
shoes: Nike Zoom Elite 7 (2)

Crawling round the meadows and then back home.

4 PM

Running 40:24 [2] 8.62 km (4:41 / km) +53m 4:33 / km
shoes: Inov-8 X-Talons 212 (5)

Couple of rounds of golf with Tam. Legs feeling the freshest they have for a long time, very nice.

Friday Dec 9, 2016 #

12 PM

Running 45:59 [2] 9.75 km (4:43 / km) +108m 4:28 / km
shoes: Nike Zoom Elite 7 (2)

Tired legs. Trying to get over yesterdays tragedy.

Thursday Dec 8, 2016 #

10 AM

Running 31:23 [2] 6.51 km (4:49 / km) +52m 4:38 / km
shoes: Nike Zoom Elite 7 (2)

Easy round the meadows pre brekkie. Bumped into Bash which was nice.

6 PM

Running warm up/down 33:19 [2] 6.63 km (5:02 / km) +136m 4:34 / km
shoes: Nike Zoom Elite 7 (2)

To Greenbank with Tam and Jack. Pollock printer was out of ink so via Kings then Blackford.

Orienteering 10:14 [4] 2.64 km (3:52 / km) +14m 3:47 / km
shoes: Nike Zoom Elite 7 (2)

First one. Struggling to make a plan with enough detail at the moment so lost some nice chunks of time. Need to work on this.

Running 1:05 [1] 0.19 km (5:42 / km)
shoes: Nike Zoom Elite 7 (2)

Orienteering 11:30 [4] 2.94 km (3:54 / km) +13m 3:49 / km
shoes: Nike Zoom Elite 7 (2)

Slightly better but lost it when I took a different choice by risking it up the ramp. Finding it difficult to make decisions though.

Running 25:34 [2] 5.53 km (4:37 / km) +10m 4:35 / km
shoes: Nike Zoom Elite 7 (2)

Home. Starting to get low on energy.

Wednesday Dec 7, 2016 #

2 PM

Running 1:55:32 [2] 19.88 km (5:49 / km) +780m 4:51 / km
shoes: Inov-8 X-Talons 212 (5)

Two hours of sweating buckets. Felt terrible on every one of the 780m of climb, getting pretty bored of being shit at hills at the moment.

Tuesday Dec 6, 2016 #

7 AM

Running 8:05 [2] 1.82 km (4:26 / km) +20m 4:12 / km
shoes: Nike Zoom Elite 7 (2)

To gym.

S&C / Core / Plyo / Flexi 40:00 [1]

Seemed harder than usual today.

8 AM

Running 29:25 [2] 6.14 km (4:47 / km) +115m 4:23 / km
shoes: Nike Zoom Elite 7 (2)

With Tam round the Seat. Hill felt longer than usual.

5 PM

Running warm up/down 14:21 [2] 3.18 km (4:30 / km) +20m 4:22 / km
shoes: Inov-8 X-Talons 212 (5)

DVC then Killing Fields.

Running Drills warm up/down 7:55 [1] 0.99 km (7:58 / km)
shoes: Inov-8 X-Talons 212 (5)

Drills + Strides

Running 34:01 8.94 km (3:48 / km) +50m 3:42 / km
shoes: Inov-8 X-Talons 212 (5)

EDITED (for Willy ;) ):
3 x 10mins (2mins).
Having felt shattered all day* and pretty damn tired during the drills thought this could be tough. Started with the first rep, felt sluggish on the first lap but then by the second I was feeling more energetic. Felt good for the other two reps, running with Tam 24.3m behind Will and always felt quite strong. Grim weather so it was good to see everyone running well tonight. I'm a fan of the longer reps with less of them, find it easier mentally.

* Took two naps, bit wierd seeing as drills wasn't actually that early. Considering skipping gym on thursday with exam.

Running 15:44 [3] 2.82 km (5:35 / km) +52m 5:07 / km
shoes: Inov-8 X-Talons 212 (5)

Home.

Monday Dec 5, 2016 #

4 PM

Running 50:02 [2] 9.74 km (5:08 / km) +69m 4:58 / km
shoes: Nike Zoom Elite 7 (2)

Some top notch exploring with Ali. Bumpy golf course, playing fields, non-bumpy golf course, more playing fields, seat, killing fields, gym. cold and frosty.

Hip fine until about 45 when got a bit tight.

5 PM

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

7 PM

Running 8:23 [2] 1.79 km (4:41 / km) +16m 4:29 / km
shoes: Nike Zoom Elite 7 (2)

Back home.

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