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Training Log Archive: TimM

In the 7 days ending Jan 29, 2017:

activity # timemileskm+m
  Running9 8:49:44 62.43(8:29) 100.47(5:16) 2143
  S&C / Core / Plyo / Flexi3 2:30:00
  Orienteering2 55:17 6.56(8:25) 10.57(5:14) 263
  Running Drills2 10:53 0.53(20:44) 0.85(12:53)
  Total10 12:25:54 69.52 111.88 2406

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MoTuWeThFrSaSu

Sunday Jan 29, 2017 #

11 AM

Running 2:13:43 [2] 21.08 km (6:21 / km) +838m 5:18 / km
shoes: Inov-8 X-Talons 212 (5)

Carnethy Recce. Perfect day for it.

Saturday Jan 28, 2017 #

11 AM

Running 15:29 [2] 3.19 km (4:51 / km) +31m 4:37 / km
shoes: Nike Zoom Elite 7 (2)

DVC then a lap.

Running Drills 2:45 [1] 0.22 km (12:47 / km)
shoes: Nike Zoom Elite 7 (2)

Running 41:57 intensity: (18:57 @1) + (23:00 @5) 9.81 km (4:17 / km) +6m 4:16 / km
shoes: Nike Zoom Elite 7 (2)

1600, 1400, 1200, 1000, 800, 600, 400, 200 off ~2.30 recoveries. Felt alright so actually quite enjoyed this.

Running warm up/down 15:05 [2] 2.92 km (5:10 / km) +11m 5:05 / km
shoes: Nike Zoom Elite 7 (2)

Half a lap and home.
6 PM

Running warm up/down 19:45 [2] 3.2 km (6:11 / km) +132m 5:07 / km
shoes: Inov-8 X-Talons 212 (5)

To the start, very slippy.

Orienteering 14:48 [3] 2.14 km (6:55 / km) +113m 5:28 / km
shoes: Inov-8 X-Talons 212 (5)

First part of Callum's green course. Was quite focused which surprised me, and had a lot of fun. Taking in a good amount of detail, struggled with picture once though.

Running warm up/down 13:05 [2] 2.19 km (5:58 / km)
shoes: Inov-8 X-Talons 212 (5)

Home.

Friday Jan 27, 2017 #

5 PM

Running 46:50 [2] 9.92 km (4:43 / km) +88m 4:31 / km
shoes: Nike Zoom Elite 7 (2)

Took ages to get out the door but felt alright once I did. Couple of laps of the meadows.

Thursday Jan 26, 2017 #

6 AM

Running 8:25 [2] 1.8 km (4:41 / km) +23m 4:24 / km
shoes: Nike Zoom Elite 7 (2)

S&C / Core / Plyo / Flexi 1:00:00 [1]
shoes: Nike Zoom Elite 7 (2)

8 AM

Orienteering 40:29 [4] 8.42 km (4:48 / km) +150m 4:25 / km
shoes: Nike Zoom Elite 7 (2)

Sprintervals on the mile with Dan and Ali. Post gym but pre brekkie so a bit tough. Worked hard but made some sloppy errors, including the classic description related ones.

Wednesday Jan 25, 2017 #

2 PM

Running 1:34:03 [2] 17.46 km (5:23 / km) +574m 4:38 / km
shoes: Inov-8 X-Talons 212 (5)

Long on the seat. Feeling alright on the climbs today.

Tuesday Jan 24, 2017 #

7 AM

Running 29:02 [2] 5.98 km (4:51 / km) +127m 4:24 / km
shoes: Nike Zoom Elite 7 (2)

Pre drills

Running 8:50 [2] 1.8 km (4:54 / km) +16m 4:42 / km
shoes: Nike Zoom Elite 7 (2)

S&C / Core / Plyo / Flexi 30:00 [1]

5 PM

Running warm up/down 17:50 [2] 3.83 km (4:40 / km) +57m 4:20 / km
shoes: Inov-8 X-Talons 212 (5)

DVC then to the hill.

Running Drills 8:08 [1] 0.63 km (12:55 / km)
shoes: Inov-8 X-Talons 212 (5)

Running 41:01 intensity: (31:01 @2) + (10:00 @5) 7.96 km (5:09 / km) +192m 4:36 / km
shoes: Inov-8 X-Talons 212 (5)

Power hills, feeling much better than last week.

Running warm up/down 15:21 [2] 2.9 km (5:17 / km) +51m 4:52 / km
shoes: Inov-8 X-Talons 212 (5)

Monday Jan 23, 2017 #

5 PM

Running 7:26 [2] 1.78 km (4:10 / km)
shoes: Nike Zoom Elite 7 (2)

Running 21:52 [2] 4.64 km (4:43 / km)
shoes: Nike Zoom Elite 7 (2)

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

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