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Training Log: ScottBailey

In the last 7 days:

activity # timemileskm+mload
  Running - Off Road5 4:26:48 29.99(8:54) 48.27(5:32) 630956.8
  Orienteering - Race Terrain1 37:06 3.67(10:07) 5.9(6:17) 12414 /16c87%147.1
  Warm-down3 27:21 2.94(9:17) 4.74(5:46) 6784.4
  Warm-up1 11:28 1.22(9:22) 1.97(5:49) 1630.8
  Total9 5:42:43 37.83(9:04) 60.88(5:38) 83714 /16c87%1219.2
  [1-5]9 5:40:47
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Thursday Jan 17 #

9 AM

Running - Off Road long 1:26:01 intensity: (4 @0) + (43 @1) + (3:12 @2) + (55:24 @3) + (26:38 @4) 15.51 km (5:33 / km) +115m 5:21 / km
ahr:147 max:159

Longer slower Tempo Run
Tried to stay consistent in HR zone - not too easy to do on the hills - but was comfortable on the flat

Wednesday Jan 16 #

5 PM

Running - Off Road intervals 7:50 intensity: (19 @1) + (27 @2) + (1:22 @3) + (5:42 @4) 2.06 km (3:48 / km)
ahr:152 max:163

Intervals - 5 X 400m (60s Reps)
On a pretty rubbish field for running - with too many sharp corners for intervals. Also having Jim with me meant that I ran out too fast on the first one and was dead by the last one!

Warm-up warm up/down 11:28 intensity: (36 @0) + (2:05 @2) + (8:28 @3) + (19 @4) 1.97 km (5:49 / km) +16m 5:36 / km
ahr:137 max:150

Warm up on the way to short interval session with Jim
6 PM

Warm-down warm up/down 21:12 intensity: (1:06 @2) + (15:31 @3) + (4:35 @4) 3.73 km (5:41 / km) +38m 5:25 / km
ahr:145 max:160

Longer Warm Down (with a Hill Chucked In For Fun)

Tuesday Jan 15 #

7 PM

Running - Off Road 58:29 intensity: (47 @0) + (16 @1) + (1:34 @2) + (19:41 @3) + (29:59 @4) + (6:12 @5) 10.14 km (5:46 / km) +192m 5:16 / km
ahr:151 max:175

BOK Training Run - Horfield
Took the BOK dog with me again this week to run around us all like a lunatic (this week his name was ‘Jim’) - certainly meant we did more hills to keep us all as a group!
Nice run

Monday Jan 14 #

8 AM

Running - Off Road 59:50 intensity: (29 @0) + (3:54 @2) + (17:56 @3) + (37:31 @4) 11.18 km (5:21 / km) +114m 5:06 / km
ahr:149 max:163

Day 14 - #REDJanuary - whoa almost half way there
Whoa - Living on a prayer!
If I can stop my right knee from going and my left hamstring (both are twinging) then I might just be able to get the whole of January done (starting to look achievable).
Tried to practice running with glutes today to protect both my knee and hamstring - seems to have done the job.
Nice steady run.
9 AM

Warm-down warm up/down 3:52 intensity: (29 @2) + (46 @3) + (2:37 @4) 0.69 km (5:38 / km) +29m 4:39 / km
ahr:152 max:159

Sunday Jan 13 #

10 AM

Orienteering - Race Terrain race 37:06 intensity: (2:40 @3) + (33:01 @4) + (1:25 @5) ** 5.9 km (6:17 / km) +124m 5:41 / km
ahr:156 max:172 spiked:14/16c

BOK Ashton Court Orienteering - Green
Fun o-course at Ashton Court - clean on all but one control. Also took along Jake for his first solo orange course

Saturday Jan 12 #

12 PM

Running - Off Road 54:38 intensity: (36 @1) + (10 @2) + (1:44 @3) + (43:03 @4) + (9:05 @5) 9.38 km (5:49 / km) +209m 5:14 / km
ahr:158 max:170

Lansdown loop
Took the BOK Tuesday night route after dropping Jim at school. The hills are tough - but pleased to have run up the two really steep ones
1 PM

Warm-down warm up/down 2:17 intensity: (56 @1) + (1:21 @2) 0.32 km (7:02 / km)
ahr:140 max:147

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Training Targets

Jan 1 – Dec 31 (365d)
Annual distance target
Total 1000km
actual:133.7km13%
projected:2871.5km287%

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