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Training Log Archive: Shminty

In the 31 days ending Aug 31, 2019:

activity # timemileskm+m
  Walking5 21:00:00
  Running28 17:02:25 110.8(9:14) 178.32(5:44) 774
  Cross Trainer20 16:50:00
  Cycling5 8:33:50
  Strength and Conditioning17 7:54:00
  Orienteering6 4:39:43 34.07(8:13) 54.83(5:06)
  Drills3 17:00
  Total56 76:16:58 144.87 233.15 774
  [1-5]52 55:11:58

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Saturday Aug 31, 2019 #

10 AM

Cycling 59:00 [1]

Chester
Windy

Running 21:14 [1] 4.32 km (4:55 / km)
shoes: Asics Trail Shoe

Strength and Conditioning 7:00 [1]

Jumping/DLunges/Hopping
1 PM

Running 16:31 [1] 3.22 km (5:08 / km)
shoes: Inov8 X-Talon 212 v4

Orienteering 16:26 [4] 3.7 km (4:26 / km)
shoes: Inov8 X-Talon 212 v4

Deeside 50th Birthday Party
Alyn Waters
Clock Relay
In a team with dad. Took the victory!

Running 1:56 [1] 0.35 km (5:31 / km)
shoes: Inov8 X-Talon 212 v4

Running 10:00 [4] 2.59 km (3:52 / km) +25m 3:41 / km
shoes: Inov8 X-Talon 212 v4

Extra

Running 15:39 [1] 2.85 km (5:29 / km)
shoes: Inov8 X-Talon 212 v4

Friday Aug 30, 2019 #

10 AM

Strength and Conditioning 40:00 [1]

Half Squats 10x3sets 140,140,142.5kg
Step Ups 8x3sets 50kg
Hip Flexor 12,10,8,6 - 18,21,23,25kg
~ 10mins balancing on ball

3x Skipping x30 /lunges 12f.12b 12kg / box jumps x6 24,24,30" - and down with jump

Cross Trainer 1:30:00 [2]

Thursday Aug 29, 2019 #

8 AM

Running 14:55 [1] 2.69 km (5:33 / km)
shoes: Brooks 11

Strength and Conditioning 10:00 [1]

Cross Trainer 30:00 [1]

Running 15:15 [1] 2.9 km (5:16 / km)
shoes: Brooks 11

6 PM

Running 1:00:12 [2] 13.23 km (4:33 / km)
shoes: Inov8 X-Talon 212 v4

Around the Allan to Dunblane.

Wednesday Aug 28, 2019 #

10 AM

Strength and Conditioning 40:00 [1]

Half Squats 10x3sets 140kg
Step Ups 8x3sets 47.5,47.5,50kg
~ 15mins balancing on ball

3x Skipping x30 /lunges 12f.12b 12kg / box jumps x6 24,24,30" - and down with jump

Cross Trainer 35:00 [1]

6 PM

Running 15:17 [1] 2.96 km (5:10 / km)
shoes: Brooks 11

Drills 5:00 [0]

Orienteering 8:10 [4] 2.21 km (3:42 / km)
shoes: Brooks 11

Craigleath / Dean Village
KO
With Peter, Laura, Jonny and Kirstin

1 - Took B. Fairly straightforward area.
2 - Took B. Dean Village - not sure I've ever been here. Really good, especially for head to head. Guys all picked the same option, though I missed optimum routechoice on long leg until the others went that way and was then a bit behind on the nav and lost contact with them until I took a better route later on.
3 - Straight. Got a bit confused which circle I was going to next on #3 but stuck with the others and eventually worked it out.

Running 5:12 [1] 0.73 km (7:07 / km)
shoes: Brooks 11

Orienteering 7:31 [4] 1.97 km (3:49 / km)
shoes: Brooks 11

Running 2:33 [1] 0.39 km (6:32 / km)
shoes: Brooks 11

Orienteering 7:24 [4] 1.9 km (3:54 / km)
shoes: Brooks 11

Running 7:34 [1] 1.37 km (5:31 / km)
shoes: Brooks 11

Tuesday Aug 27, 2019 #

8 AM

Cycling 1:12:50 [1]

8 PM

Cross Trainer 1:00:00 [2]

Monday Aug 26, 2019 #

10 AM

Strength and Conditioning 45:00 [1]

Half Squats 10x3sets 140kg
Step Ups 8x3sets 47.5,47.5,50kg
Hip Flexor 12,10,8,6 - 18,21,23,25kg
~ 10mins balancing on ball

3x Skipping x30 /lunges 12f.12b 12kg / box jumps x6 24" - and down with jump
3 PM

Running 15:32 [1] 3.17 km (4:54 / km)
shoes: Brooks 11

Drills 5:00 [1]

Cross Trainer 10:00 [4]

2x5mins

Cross Trainer 3:00 [1]

Running 15:00 [4] 4.29 km (3:30 / km)
shoes: Brooks 11

Uni Loch

Running 2:00 [5] 0.37 km (5:24 / km) +35m 3:40 / km
shoes: Brooks 11

2mins up Sherriffmuir Road

Running 20:49 [1] 3.97 km (5:15 / km)
shoes: Brooks 11

Sunday Aug 25, 2019 #

9 AM

Running 1:13:59 [2] 14.1 km (5:15 / km)
shoes: Inov8 X-Talon 212 v4

Dumyat from home. Through minewoods. There was a layer of cloud over Lothian with the Pentlands sticking up behind.
Lots of people out.
6 PM

Running 14:32 [1] 2.7 km (5:23 / km)
shoes: Brooks 11

Drills 7:00 [1]

Strength and Conditioning 12:00 [1]

3 x Skipping(30), Dynamic Lunges(16), Box Jumps (on/off with bounce)
3 x Pushups(10), Situps(10), Twisted Situps (10), 60s One footed Bosu Jumps

Cross Trainer 5:00 [5]

10x30s 'Sprints'
Incline 13, Level 20

Cross Trainer 15:00 [1]

Running 15:45 [1] 2.91 km (5:25 / km)
shoes: Brooks 11

Saturday Aug 24, 2019 #

2 PM

Cycling 3:26:00 [1]

From Leachd, south to Tighnabruaich (stopped to watch some shinty), out to the west and back along the coast.
71km

Friday Aug 23, 2019 #

9 AM

Strength and Conditioning 45:00 [1]

Half Squats 10x3sets 140kg
Step Ups 8x3sets 47.5,47.5,50kg
Hip Flexor 12,10,8,6 - 18,21,23,25kg
~ 15mins balancing on ball

3x Skipping x30 /lunges 12f.12b 10,10,12kg / box jumps x6 20",20",24" - and down with jump
4 PM

Running 1:02:39 [1] 11.82 km (5:18 / km)
shoes: Inov8 X-Talon 212 v4

West of Dalry after some mapping

Thursday Aug 22, 2019 #

9 AM

Strength and Conditioning 15:00 [1]

Skipping/lunges/box jumps

Cross Trainer 1:00:00 [2]

6 PM

Running 16:30 [1] 2.81 km (5:52 / km)
shoes: Brooks 11

Orienteering 12:47 [3] 3.33 km (3:50 / km)
shoes: Brooks 11

Gracemount
KO sprint training with Jonny, Laura, Peter and Carcas

Took B on first, maybe C was slightly quicker.

Running 3:35 [1] 0.65 km (5:31 / km)
shoes: Brooks 11

Orienteering 10:17 [3] 2.55 km (4:02 / km)
shoes: Brooks 11

Took C, maybe B was marginally quicker?

Orienteering 12:35 [2] 2.98 km (4:13 / km)
shoes: Brooks 11

Ungaffled

Running 1:49 [1] 0.36 km (5:03 / km)
shoes: Brooks 11

Wednesday Aug 21, 2019 #

8 AM

Strength and Conditioning 35:00 [1]

Lunges 3x12x(forwards and backwards) 6kg
Half Squats 10x3sets 135,135,140kg
Step Ups 8x3sets 47.5kg
~ 15mins balancing on ball
4 PM

Cross Trainer 1:00:00 [2]

Tuesday Aug 20, 2019 #

12 PM

Strength and Conditioning 10:00 [1]

Cross Trainer 1:00:00 [2]

7 PM

Running 17:53 [4] 2.11 km (8:29 / km) +385m 4:26 / km
shoes: Inov8 X-Talon 212 v4

Ben Ledi
Hills don't have as much impact on hip problem so did some intervals on the way up.

Running 42:16 [1] 5.68 km (7:26 / km) +329m 5:46 / km
shoes: Inov8 X-Talon 212 v4

Monday Aug 19, 2019 #

9 AM

Running 1:13:28 [2] 9.96 km (7:23 / km)
shoes: Inov8 X-Talon 212 v4

Dumyat
Logie Kirk - Top - Menstrie - Top - LK
8 PM

Strength and Conditioning 35:00 [1]

Lunges
Half Squats 10x3sets 135,135,140kg
Step Ups 8x3sets 47.5kg
Hip Flexor 12,10,8,6 - 16,16,21,23kg
~ 10mins balancing on ball

Cross Trainer 25:00 [4]

Cross Trainer 12:00 [1]

Sunday Aug 18, 2019 #

10 AM

Cross Trainer 1:30:00 [2]

7 PM

Cycling 40:00 [1]

Cycling 7:00 [3]

Short intervals on the bike ~30secs

Saturday Aug 17, 2019 #

11 AM

Running 29:21 [1] 5.24 km (5:36 / km)
shoes: Inov8 X-Talon 212 v4

Looking round some woods near Callander.
Coilhallan
12 PM

Running 41:45 [1] 7.41 km (5:38 / km)
shoes: Inov8 X-Talon 212 v4

Bochastle and Falls of Lenny
1 PM

Running 31:02 [1] 3.86 km (8:02 / km)
shoes: Inov8 X-Talon 212 v4

Callander Craig

Friday Aug 16, 2019 #

10 AM

Strength and Conditioning 30:00 [1]

Half Squats 10x3sets 135,135,140kg
Step Ups 8x3sets 47.5kg
Hip Flexor 12,10,8,6 - 16,16,21,23kg

Cross Trainer 30:00 [4]

10,8,6,4,2mins
1min off

Cross Trainer 15:00 [1]

6 PM

Running 1:04:11 [2] 11.72 km (5:29 / km)
shoes: Inov8 X-Talon 212 v4

Up the eastern track into the Ochils from Menstrie

Thursday Aug 15, 2019 #

11 AM

Cycling 2:09:00 [1]

Hobbit House Loop

Wednesday Aug 14, 2019 #

10 AM

Strength and Conditioning 30:00 [1]

Half Squats 10x3sets 135,135,140kg
Step Ups 8x3sets 45,45,47.5kg
~ 15mins balancing on ball

Cross Trainer 20:00 [5]

10mins
5x2mins
Hit 193bpm so must have been working hard!

Cross Trainer 20:00 [1]

Including a few minutes on the xt with adjustable stride length.
4 PM

Running 51:36 [1] 9.23 km (5:35 / km)
shoes: Inov8 X-Talon 212 v4

Up Gargunnock Hill

Tuesday Aug 13, 2019 #

8 AM

Running 46:20 [1] 6.33 km (7:19 / km)
shoes: Inov8 X-Talon 212 v4

Dumyat from Logie Kirk
Went up the pylons. Not fun.
But after that was good.
8 PM

Cross Trainer 1:00:00 [2]

Monday Aug 12, 2019 #

9 AM

Strength and Conditioning 30:00 [1]

Half Squats 10x3sets 135,135,140kg
Step Ups 8x3sets 45,45,47.5kg
Hip Flexor 12,10,8,6 - 16,18,21,23kg
~ 10mins balancing on ball

Cross Trainer 1:00:00 [2]

9 PM

Cross Trainer 30:00 [4]

3x10mins
1min off

Cross Trainer 15:00 [1]

Sunday Aug 11, 2019 #

8 AM

Running 30:24 [1] 4.12 km (7:23 / km)
shoes: Inov8 X-Talon 212 v4

Loughrigg again and a bit round the estate
10 AM

Walking 4:00:00 [0]

Ambleside, round to Grasmere and back over Loughrigg

Saturday Aug 10, 2019 #

8 AM

Running 20:33 [1] 2.24 km (9:10 / km)
shoes: Inov8 X-Talon 212 v4

Staying at Brathay. Up onto Loughrigg.
10 AM

Walking 5:00:00 [0]

Classic walk with Dad and Zoe. Elterwater, Slaters Bridge, Cathedral Cavern, High Close. Raining most of the day and Cathedral Cavern was packed with people eating lunch.

Friday Aug 9, 2019 #

9 AM

Strength and Conditioning 30:00 [1]

Half Squats 10x3sets 135,135,140kg
Step Ups 8x3sets 45,45,47.5kg
Hip Flexor 12,10,8,6 - 16,18,21,23kg
~ 10mins balancing on ball

Cross Trainer 30:00 [4]

10,8,6,4,2mins
1min off

Cross Trainer 15:00 [1]

Thursday Aug 8, 2019 #

9 AM

Walking 5:00:00 [0]

Mayar and Dreich from Glen Clova with dad - driven past here loads, never realised there was anything in this area! Some o potential in the Glen.
8 PM

Cross Trainer 1:00:00 [2]

Wednesday Aug 7, 2019 #

7 AM

Running 3:00 [1] 0.5 km (6:00 / km)

Strength and Conditioning 30:00 [1]

Half Squats 10x3sets 130,130,135kg
Step Ups 8x3sets 45kg
Hip Flexor 12,10,8,6 - 16,18,21,23kg
~ 10mins balancing on ball

Cross Trainer 25:00 [4]

Cross Trainer 15:00 [1]

Tuesday Aug 6, 2019 #

10 AM

Walking 4:00:00 [0]

Glen Finglas with Dad
7 PM

Cross Trainer 1:00:00 [2]

Monday Aug 5, 2019 #

Note

Left hip flexor problem flared up again on day 4, think I tripped over something and pulled it. Was manageable for the rest of the week but now needs some rest.
8 AM

Strength and Conditioning 30:00 [1]

Half Squats 10x3sets 130,130,135kg
Step Ups 8x3sets 45kg
Hip Flexor 12,10,8,6 - 16,18,21,23kg

Walking 3:00:00 [0]

Dollar into Glendevon

Sunday Aug 4, 2019 #

12 PM

Running 22:08 [1] 4.38 km (5:03 / km)
shoes: Brooks 11

Running 2:09 [4] 0.73 km (2:57 / km)
shoes: Inov8 X-Talon 212 v4

Bridge of Allan Highland Games (my local!)

800m

Had a 70metre handicap (shortest out of everyone in the field, seems a bit odd that no one runs the full 800m...)

No chance of catching the winners. Gave up with half a lap (~150m) to go.

~12th

Running 10:00 [1] 1.72 km (5:49 / km)
shoes: Brooks 11

2 PM

Running 4:51 [4] 1.53 km (3:10 / km)
shoes: Inov8 X-Talon 212 v4

1600m

Last race was 45mins late. This one was 20mins early...so no time to warm up, only just enough time to change shoes!

7th. Hard to see hoow many ahead so sprinted the final half a lap to take another place thinking it might be top 6 (prize money) but it wasn't.

Jack Wood won.

Running 2:25 [1] 0.39 km (6:12 / km)
shoes: Inov8 X-Talon 212 v4

3 PM

Running 5:56 [1] 0.89 km (6:40 / km)
shoes: Brooks 11

Running 10:10 [5] 3.05 km (3:20 / km)
shoes: Inov8 X-Talon 212 v4

3200m
150m handicap

3rd. Jack won again. Last time I invite him to my Highland Games ;)

Got some fitness to find over the next 7 weeks.

Running 7:34 [1] 1.16 km (6:31 / km)
shoes: Brooks 11

Saturday Aug 3, 2019 #

1 PM

Running 13:22 [1] 1.93 km (6:56 / km)
shoes: VJ Bold 2

Orienteering 35:34 [4] 6.05 km (5:53 / km)
shoes: VJ Bold 2

Day 6
Grandtully

All over the place. Didn't adapt well to the terrain. Made larger mistake at 6 in the green. Fortunately had a big enough lead coming into today.

Scottish 6 Day Champion :)

Friday Aug 2, 2019 #

12 PM

Running 15:00 [1] 2.31 km (6:30 / km)
shoes: VJ Bold 2

Orienteering 1:38:15 [4] 16.56 km (5:56 / km)
shoes: VJ Bold 2

Day 5
Long

Bit scrappy in the first section of forest. A few poor routes, some faffing over fallen trees and was to low on 4.

Bad route to 10 and GG appeared ahead of me (6 minutes behind). Had to put a shift in over the next few controls to catch him. Then yoyoed a bit through the open area and lost him going back into the wood. By which time I was suffering.

Glad to finish. Felt a bit rough for rest of the day.

Running 3:34 [1] 0.5 km (7:08 / km)
shoes: VJ Bold 2

Thursday Aug 1, 2019 #

8 AM

Running 17:21 [1] 3.18 km (5:27 / km)
shoes: Asics Nimbus 18

12 PM

Running 23:27 [1] 2.76 km (8:30 / km)
shoes: VJ Bold 2

Orienteering 1:10:44 [4] 13.58 km (5:13 / km)
shoes: VJ Bold 2

Day 4
Culteuchar and Dron

Pretty straightforward. Hardly lost any time. Biggest was probably faffing around as I left 12 when I changed my mind on the routechoice.

Surprised to win today and take the overall lead!

Running 4:11 [1] 0.64 km (6:32 / km)
shoes: VJ Bold 2

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