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Training Log Archive: mikeyA

In the 7 days ending Jan 23, 2016:

activity

time

miles

Running

4:55:32

33.54

(8:49)

53.98

(5:28)

Strength and conditioning

2:40:00

Orienteering

1:43:57

12.93

(8:02)

20.81

(5:00)

Cycling

20:00

Total

9:39:29

46.47

74.79

2:35

0:00

» now

Saturday Jan 23, 2016 #

Event: EUOC Burns Weekend - SOUL & UK Urban League / & SoSOL 2

Running warm up/down 12:30 [2] 2.86 km (4:22 / km)
shoes: New Balance trainers

Jogging to assembly from my flat + back and to from the start to do a few jobs.

Orienteering race 1:20:00 [3] 15.5 km (5:10 / km)
shoes: New Balance trainers

EUOC Big Weekend Edinburgh urban. First start meant I had to wake all the SI Air boxes up by properly punching them which was irritating. Also when I got to 3 it hadn't been put out yet so I went back to the start to report this so my time in the results should be about 8 minutes quicker than what it says. Zoe managed to edit my run so that it said I had been to 3 so I'm not mp. After this went fairly cruisy and didn't really race it. Still managed to make some mistakes on the well planned legs of 9 and 10. Rest of it was fairly decent especially the exchange area which I remember from RtC last year. Seriously though apart from the 3 km of dead running and a couple of filthy dog legs (ran down the same muddy track 3 times on 5, 7 and 8 I think) the planning wasn't too bad imo ;) Added a bit of time and distance on as I failed to restart my Garmin after the first timed out crossing.

Results for what they're worth - http://obasen.orientering.se/winsplits/online/en/d...

Running warm up/down 3:21 [2] 0.68 km (4:56 / km)
shoes: New Balance trainers

Back to my flat to shower before heading back out to watch 8 controls for 4 and a half hours... Did so much walking today, legs are pretty sore.

Friday Jan 22, 2016 #

Event: FwtN #6

Running warm up/down 11:36 [2] 2.19 km (5:18 / km)
shoes: New Balance trainers

Out to KB with Ali, Will and Andy.

Orienteering race 23:57 [4] 5.31 km (4:31 / km)
shoes: New Balance trainers

FWTN around KB. Decent run, a few small mistakes but I can't really check as I've had to hand my map in, hopefully I can get one if there was any left at the end. Gaffle madness meant I saw Purko about 4 or 5 times yet never ran with him for any of it which made it quite interesting. About a minute down on Ali which is to be expected as he is a fair bit faster than me. Superbly planned course by Forest Demon, World of O course of the year nomination?

Results - http://obasen.orientering.se/winsplits/online/en/d...

Looks like I started off well and then the pace slowly dropped.

Running 40:29 [3] 7.03 km (5:46 / km)
shoes: New Balance trainers

Around Blackford from KB and back with Ali. Met some interesting characters out in the woods this evening...

Thursday Jan 21, 2016 #

Strength and conditioning 1:00:00 [1]
shoes: New Balance trainers

7am GYM off 4 hours sleep. So much fun.

Running 22:00 [2] 4.0 km (5:30 / km)
shoes: New Balance trainers

To and from gym plus a bit from last night. Dead serious.

Cycling 20:00 [1]

First ever SSS (Spin, Stretch, Sauna). Normally on a Friday but swapped with Thursday this week due to BW. Rather busy in the gym at 6 pm. I've been told its much nicer at the regular 3 pm on a Friday.

Wednesday Jan 20, 2016 #

Running long 1:36:53 [3] 16.64 km (5:49 / km)
shoes: Inov8 X-Talon 212s

Long run on the seat. Poor turn out today as for some reason a group of people decided that the Pentlands are more enjoyable than MFD?! Just Tim, Tam, Ali, Dan and myself after we broke away from the girls after the first traffic lights. APR, MFD, big loop of Winnie to the road, back up to the saddle, down the valley, up Purko's Arete, back down the under construction path where Ali accused the builders of doing a shit job just as we went past them. Then up this 'new' gravel path through the bushes up Winnie, down to the road, round to the crags and a small lap of the meadows to finish by myself. Good run.

C • New Path 3

Tuesday Jan 19, 2016 #

Running warm up/down 12:41 [2] 2.43 km (5:13 / km)
shoes: Inov8 X-Talon 212s

Up.

Running hills 33:53 [4] 5.16 km (6:34 / km)
shoes: Inov8 X-Talon 212s

4 x 1 minute [3 minutes], 6 x 45 seconds [2.30 minutes]. There was another 2 x 45 sec reps and 4 x 30 sec reps but I couldn't manage it. Got to the 6th 45 rep and struggled to breath and nearly chundered. Still not fully recovered from illness at the w/e I guess. Same as last week though, slow for the first 30 seconds of the reps and then pretty strong and was able to catch everyone for the rest. Proven by comparing with Andy as I was able to go past him on the minute reps but had a good battle at the end of the 45 second ones.

Running warm up/down 7:09 [2] 0.95 km (7:32 / km)
shoes: Inov8 X-Talon 212s

Crawling back by myself. Nearly chundered again.

C • Chundering 1

Monday Jan 18, 2016 #

Strength and conditioning 40:00 [1]
shoes: New Balance trainers

Monday morning mobility.

Running 41:56 [2] 8.76 km (4:47 / km)
shoes: New Balance trainers

Monday morning meadows miles (I.e. recovery run from that intense weekend I had). Felt so much better this morning thankfully.

Running 13:04 [2] 3.28 km (3:59 / km)
shoes: New Balance trainers

To and from the GYM.

Strength and conditioning 1:00:00 [1]
shoes: New Balance trainers

Circuit Gym
Hip Hinge
Kettle bell squat
SL Balance and Reach
Spiderman crawl
Hurdles

Deadlift (Many x 5kg (technique practice ok...)
Rebound box jump
Bar Split squat double
Dumbell split squat single

3 x 3+3 Med ball push up
3 x 5+5 5kg plank push.
3 x 8+8 Pallof press.
3 x 10+10 bar rotations

Sunday Jan 17, 2016 #

Note
(sick)

Nope.

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