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Training Log Archive: Shminty

In the 7 days ending Jun 21, 2015:

activity # timemileskm+m
  Running9 4:54:58 37.11(7:57) 59.73(4:56)
  Cycling1 2:25:00
  Orienteering3 1:26:35 11.17(7:45) 17.97(4:49)
  Strength and Conditioning1 25:00
  Drills1 5:00
  Total12 9:16:33 48.28 77.7

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MoTuWeThFrSaSu

Sunday Jun 21, 2015 #

10 AM

Running 13:55 [2] 2.51 km (5:33 / km)
shoes: Brooks 3

Running 17:44 [4] 4.88 km (3:38 / km)
shoes: Inov8 X-Talon 190 no.2

North Muirton
Planned by Liz. Nice course area, always having to think. Only ran down one dead end (10s). Got most of the route choices right.

Running 5:16 [2] 0.93 km (5:40 / km)
shoes: Inov8 X-Talon 190 no.2

1 PM

Running 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov8 X-Talon 190 no.2

Running 7:00 [5] 2.6 km (2:42 / km)
shoes: Inov8 X-Talon 190 no.2

Did some reps in North Inch Park, Perth. 30s, 1m, 2m, 2m, 1m, 30s
About 150% recovery.
Distance a guess

Running 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 X-Talon 190 no.2

Recoveries

Running 10:00 [2] 1.6 km (6:15 / km)
shoes: Inov8 X-Talon 190 no.2

Saturday Jun 20, 2015 #

12 PM

Orienteering 49:43 [2] 9.37 km (5:18 / km)
shoes: Brooks 3

St Andrews
Map memory with Charlotte
5 PM

Running 24:06 [2] 4.85 km (4:58 / km)
shoes: Brooks Cascadia 3

Dunfermline

Friday Jun 19, 2015 #

8 AM

Running 21:10 [2] 4.14 km (5:07 / km)
shoes: Brooks Cascadia 3

7 PM

Running 13:00 [3] 2.5 km (5:12 / km)

Orienteering 3:00 [4] 0.7 km (4:17 / km)
shoes: Inov8 X-Talon 190 no.2

Orienteering 14:05 [5] 3.9 km (3:37 / km)
shoes: Inov8 X-Talon 190 no.2

Bannockburn WRE
Felt a bit flat but seemed to run ok. Lost a bit of time on 9 (beginning of leg), 12 (ran up wrong steps) and 15 (hadn't planned leg properly).

Running 14:54 [2] 2.81 km (5:18 / km)
shoes: Inov8 X-Talon 190 no.2

With Murray

Thursday Jun 18, 2015 #

6 AM

Cycling 2:25:00 [2]

Ilkley, Leathley, Armscliffe Crag

Wednesday Jun 17, 2015 #

4 PM

Running 27:10 [2] 5.39 km (5:02 / km)
shoes: Brooks Cascadia 3

Beckett Park
6 PM

Running 4:55 [2] 0.99 km (4:58 / km)
shoes: Brooks Cascadia 3

Running 1:43 [2] 0.31 km (5:32 / km)
shoes: Inov8 X-Talon 190 no.2

Orienteering 19:47 [4] 4.0 km (4:57 / km)
shoes: Inov8 X-Talon 190 no.2

Northcliffe Park, Bradford
Hilly!

Running 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 X-Talon 190 no.2

Shadowing Tom round the yellow.

Tuesday Jun 16, 2015 #

6 AM

Running 42:02 [2] 7.78 km (5:24 / km)
shoes: Brooks Cascadia 3

Felt like I'd had an hour's rest after the track session. Hip flexor and calves pretty tight. Cut run short as things didn't seem to be warming up much.
6 PM

Strength and Conditioning 25:00 [1]

Monday Jun 15, 2015 #

5 PM

Running 16:30 [2] 3.2 km (5:09 / km)
shoes: Brooks 3

Drills 5:00 [1]
shoes: Brooks 3

Running 27:30 [5] 6.97 km (3:57 / km)
shoes: Brooks 3

Track session with Jack.
4x1km (2mins off)
4x200m (1.30 off)

2.53, 2,57, 2.58, 3.03
32,32,31,31

Might have gone off slightly too fast but not sure how I ran so slowly on last km, think it was a particularly slow last 400.

Jack wasn't much help on the ks but did beat me on every sprint.

Running 18:03 [2] 3.27 km (5:31 / km)
shoes: Brooks 3

Got a stitch on the way home...

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