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Training Log: jed

In the last 7 days:

activity # timemileskm+m
  Running5 5:00:25 30.02(10:00) 48.31(6:13) 919
  Strength and Conditioning2 1:30:00
  Orienteering2 1:13:56 8.85(8:21) 14.25(5:11) 67
  Yoga1 45:00
  Total6 8:29:21 38.87 62.56 986
  [1-5]6 7:44:21
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Wednesday Feb 19 #

Running warm up/down 37:30 [3] 6.6 km (5:41 / km) +66m 5:25 / km
shoes: Asics GT-1000 4 (2)

Strength and Conditioning 1:00:00 [3]
shoes: Asics GT-1000 4 (2)

Again had to do this early morning which I know it's the best but these aren't the most important sessions of my week so good to have quality technical sessions in daylight. Jumps were slightly better this week though.

Tuesday Feb 18 #

Note

Upper body massage at work, really good to relieve tightness after straining into the wind all weekend. Part time is good for me as I realise how tight I get sitting at a desk when I return.

Running warm up/down 40:41 [3] 7.14 km (5:42 / km)
shoes: Asics GT-1000 8

Running intervals 33:40 [5] 6.28 km (5:22 / km)
shoes: Asics GT-1000 8

Feeling a bit down after an interesting afternoon at work but knew running with Kara and Sophie would sort me out. 12x400m (1min), 3x150m (walk back) on the track. Ran well, faster than normal and often leading the group. Horrible strong wind meant the home straight was the hardest part and we had to really fight there so makes the times even more promising. A really good race/time is in there and coming soon!

Monday Feb 17 #

Running warm up/down 12:54 [3] 2.35 km (5:29 / km) +20m 5:16 / km
shoes: Nvii Terra+

Sprint training with Mary who was up visiting, showing her a delightful Scottish housing estate and wind.

Orienteering 13:20 [4] 2.85 km (4:41 / km) +9m 4:36 / km
shoes: Nvii Terra+

One slight lapse in concentration after I'd had to cross an up-mapped fence but generally good.

Orienteering 10:52 [4] 2.15 km (5:03 / km) +7m 4:58 / km
shoes: Nvii Terra+

Stuck to my plans on the long routes and executed well. All grass super saturated so tough going.

Orienteering 16:26 [3] 3.09 km (5:19 / km) +10m 5:14 / km
shoes: Nvii Terra+

Whole body pretty tired, process held up right until the last long leg where I changed my mind on a route and failed to spot the uncrossable stream and made a right mess of the leg. Fairly stupid as I even know it's there. Highlights importance of taking the time to see whole route on long leg before setting off. However, rest of the training had been good so will not dwell on that one control but will learn from mistake.

Sunday Feb 16 #

Running long 56:55 [3] 10.03 km (5:40 / km) +111m 5:23 / km
shoes: Saucony Peregrine ISO

Long run including some off road on the XC course out at Broxburn including...

Orienteering 33:18 [4] 6.16 km (5:24 / km) +41m 5:14 / km
shoes: Saucony Peregrine ISO

...UV course from event earlier in the month. Understandably tired legs, although not as bad as expected and long legs into the wind weren't fun but interesting course with tricky route choice.

Saturday Feb 15 #

Running warm up/down 42:54 [3] 6.61 km (6:29 / km) +72m 6:09 / km
shoes: Asics GT-1000 7

Inc. across town. Early bus from the school is a good idea as chance for proper warm up.

Running race 1:15:51 [5] 9.3 km (8:09 / km) +650m 6:03 / km
shoes: Icebug Spirit OLX 6

Carnethy 5, after last years' ordeal I said I'd never be back and there I was back on the start line (because nothing is as tough as the Heb...). Conditions turned nasty right on cue with the race starting, had last years' wind with heavy icy rain/hail battering - brutal for racing let alone marshaling! It was so bad on West Kip I was literally on my hands and knees crawling, in places unable to move and often having no control over where I ran as blown about so much. I was strong up the hills though and lost places down but noticeably improved here. Lots of running water to cross, some deep especially near the finish, really slippy and drifted snow still lying in places. Slower time due to conditions, times were though (both weather and underfoot - the flatter runnable parts weren't fast due to mud/glar/water slipperiness) but a better run (didn't lose quite as much on downhills). An experience to say the least, a really tough race but memorable. That's it for these type of races for now as it's time to get faster and go orienteering.

Friday Feb 14 #

Note
(rest day)

Yoga 45:00 [0]

Strength and Conditioning 30:00 [2]
shoes: Asics GT-1000 4 (2)

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