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Training Log: DonP

In the last 7 days:

activity # timemileskm+m
  Running8 5:13:04 39.3(7:58) 63.25(4:57)
  Road Bike2 2:12:00 30.0(4:24) 48.28(2:44)
  Orienteering2 1:21:09 11.4(7:07) 18.35(4:25)
  Total10 8:46:13 80.7(6:31) 129.87(4:03)
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Monday Nov 19 #

7 AM

Road Bike 1:04:00 [3] 15.0 mi (4:16 / mi)

Cycle to work.
7 PM

Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Brooks GTS 17

Warm up before intervals.

Running intervals 42:00 [5] 6.0 mi (7:00 / mi)
shoes: Brooks GTS 17

Intervals with the athletic club on the trails on Linwood Moss. Cold with a strong easterly wind blowing.

Session was 6 x 5mins with 2 mins easy jog recovery. The idea was to try and run the same distance each time. Was running quite well and managed to run the 4th, 5th and 6th reps faster than the first 3.

Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Brooks GTS 17

Cool down run.

Sunday Nov 18 #

12 PM

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: VJ Supra

Warm up before SoSOL at Dalkeith Park.

Orienteering race 46:09 [5] 6.5 mi (7:06 / mi)
shoes: VJ Supra

SoSOL at Dalkeith Park on a beautiful, sunny but chilly day.
Had a reasonably good run. Didn't run too hard but tried to concentrate on the map reading and flow through the controls. Worked fairly well, but a few small wobbles. Running okay in spite of being a bit tired.

Start - 1 The most confusing start I've ever seen. Through a small tunnel then up a path and across a bridge over the tunnel. Took a while to work it out (some got it very wrong!) and then overshot No 1. 1 minute lost.

Small miss at 4. Lots of small knolls in the forest about the same size as the knoll the flag was on.

7 - 8 The vegetation wasn't mapped around the control properly. The map shows a few small thickets but the entire areas was covered in thickets. Got the control okay though.

8 - 9 Had a pit stop half way along the leg.

All okay after that. Pleased with the win.

Saturday Nov 17 #

9 AM

Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Saucony Fastwitch SS18

Warm up before Linwood Parkrun.

Running race 18:56 [5] 3.1 mi (6:06 / mi)
shoes: Saucony Fastwitch SS18

Linwood parkrun on a cold and breezy morning. Quite a headwind at times.
Ran okay.

Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Saucony Fastwitch SS18

Cool down lap of the course.
1 PM

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Kalengi Kiprun Trail MT

Warm up before CLYDE pre-AGM urban race.

Orienteering race 35:00 [5] 4.9 mi (7:09 / mi)
shoes: Kalengi Kiprun Trail MT

CLYDE Pre-AGM urban race in Milngavie. Running tired and struggled on the hills! Course well planned with lots of route choice and not sure I always chose the correct route. Caught Dave (who's still ill) and Steve and managed to slowly overhaul them. Time a guess as the start unit wasn't working and the organiser didn't see me finish to manually record me finishing! Will amend the time if any official results appear.

Cool down involved eating copious amounts of cake before the AGM!

Friday Nov 16 #

12 PM

Running 26:00 [3] 3.2 mi (8:07 / mi)
shoes: Salamon Shigarri

Run from work up to the Lomondgate SUDs pond, a couple of laps and back. In spite of my legs being trashed after yesterday's track session and 4 hours sleep last night, I was running okay.
4 PM

Road Bike 1:08:00 [3] 15.0 mi (4:32 / mi)

Cycle home from work.

Thursday Nov 15 #

7 PM

Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Kalengi Kiprun SD

Warm up before track session.

Running intervals 37:30 [5] 4.7 mi (7:59 / mi)
shoes: Kalengi Kiprun SD

Track session at Linwood track with the athletic club. Session was 15 x 400m (100m easy jog recovery in 1min). Getting very slow at this nowadays.

Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Kalengi Kiprun SD

Cool down run round some nearby streets.

Wednesday Nov 14 #

12 PM

Running 1:08:00 [3] 8.2 mi (8:18 / mi)
shoes: Kalenji Kiprun Trail XT6

Lunchtime run from work up to Strathleven Industrial Estate in the wind and rain, two laps of the trails in the woods round the estate and back. Usual dreadful run after a day's rest and a decent night's sleep!
7 PM

Running 28:38 [3] 3.1 mi (9:14 / mi)
shoes: Brooks GTS 17

Mrs P dragged me to the 'Run in the Park in the Dark' at Linwood Moss. An informal run round the Linwood parkrun course in reverse with head torches. She was suffering so it was slow!

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