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Training Log: gg

In the last 7 days:

activity # timemileskm+m
  Trail/terrain running5 5:25:00 39.64(8:12) 63.8(5:06) 2550
  Strength and conditioning2 3:00:00
  Surveying1 2:45:00
  Road/track running2 1:24:00 10.87(7:43) 17.5(4:48) 100
  Total10 12:34:00 50.52 81.3 2650
  [1-5]7 6:49:00
«
4:32
0:00
WeThFrSaSuMoTu

Monday Oct 16 #

10 AM

Road/track running 54:00 intensity: (36:00 @1) + (18:00 @2) 11.3 km (4:47 / km) +100m 4:35 / km

Slog home from Springkerse after dropping car at garage.

Sunday Oct 15 #

10 AM

Trail/terrain running race 1:25:00 intensity: (22:00 @1) + (14:00 @2) + (2:00 @3) + (27:00 @4) + (20:00 @5) 17.2 km (4:57 / km) +950m 3:52 / km

British Fell Relays - Llanberis again - a good venue but surely there are other good venues in Wales?

1st leg this time, and had a good tussle with Jack Leitch (initially) then Chris Holdsworth, Chris Arthur and Si Bailey.

Chris A and I were a little clear at the top, maybe about 20s in front of Si.
I hit the descent hard to try and keep in front of Si. He probably closed a bit, but then he said after I pulled away on the second climb, and I was out of sight back through the quarry to win by about 45s.

Good runs by the rest of the team kept us in 5th - same as last year! Also second Scottish team - better than last year!

Saturday Oct 14 #

8 AM

Road/track running 30:00 intensity: (27:00 @1) + (3:00 @2) 6.2 km (4:50 / km)

Morning jog
5 PM

Trail/terrain running 1:06:00 intensity: (29:00 @1) + (37:00 @2) 9.5 km (6:57 / km) +700m 5:05 / km

British Fell Relays recce. Nice, tough - but glad I did it!

Friday Oct 13 #

10 AM

Strength and conditioning 1:30:00 [0]

Particularly hot hot yoga today

Thursday Oct 12 #

Note

Putting on a 'low-key' sprint training kick-off weekend for elites in November, details here

https://www.facebook.com/events/273444353142907/?a...
11 AM

Trail/terrain running 36:00 intensity: (17:00 @1) + (19:00 @2) 7.6 km (4:44 / km) +100m 4:27 / km

Easy from home
1 PM

Surveying 2:45:00 [0]

6 PM

Trail/terrain running 1:11:00 intensity: (10:00 @1) + (20:00 @2) + (14:00 @3) + (27:00 @4) 16.9 km (4:12 / km) +300m 3:52 / km

Fartlek on the GC. 10*3min(1min).

Wednesday Oct 11 #

10 AM

Strength and conditioning 1:30:00 [0]

Hot yoga
5 PM

Trail/terrain running 1:07:00 intensity: (22:00 @1) + (41:00 @2) + (4:00 @3) 12.6 km (5:19 / km) +500m 4:26 / km

Nice run with Will R in Ochils. Bit wet, but nice evening.

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