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Training Log: Shminty

In the last 7 days:

activity # timemileskm+m
  Running11 8:43:40 70.79(7:24) 113.92(4:36) 180
  Orienteering2 1:01:06 8.38(7:17) 13.49(4:32)
  Strength and Conditioning2 1:00:00
  Total11 10:44:46 79.17 127.41 180
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Tuesday Nov 21 #

8 AM

Running 51:22 [1] 11.09 km (4:38 / km)
shoes: Brooks 10

Running 15:00 [4] 3.42 km (4:23 / km) +180m 3:28 / km
shoes: Brooks 10

Hills on Sheriffmuir Road / road up to top of Minewoods.
3x5mins (run back down ~4.40)

1.13, 1.14, 1.14
~60m climb

Bit further than when I did the session 6 weeks ago. Mist down today though so no views over the city.

Monday Nov 20 #

7 AM

Running 1:00:25 [2] 14.93 km (4:03 / km)
shoes: Brooks 10

Stirling loop
Hill strides at end on Coneyhill Road 10s x5
8 PM

Running 29:44 [1] 5.98 km (4:58 / km)
shoes: Brooks 10

Strength and Conditioning 30:00 [1]
shoes: Brooks 10

Step Ups 8,12,12,12 25kg (dumbells as bars full, arms getting very tired!)
Single Leg Squats 6 x3
Squats 6 x4 60, 60,65, 67.5

Running 14:01 [1] 2.75 km (5:06 / km)
shoes: Brooks 10

Sunday Nov 19 #

11 AM

Running 14:05 [1] 2.78 km (5:04 / km)
shoes: Brooks 10

Running 5:00 [2] 1.04 km (4:48 / km)
shoes: Brooks 10

Orienteering 25:35 [4] 7.04 km (3:38 / km)
shoes: Brooks 10

Riccarton
Green

Good session. Trying to see all the routechoice possible options. Think I got caught out before by a tiny olive green bit between building and hedge.

Running 37:01 [1] 7.11 km (5:12 / km)
shoes: Inov8 X-Talon 212 v2

Completely ran out of energy on this warm down.

Saturday Nov 18 #

7 AM

Running 26:15 [1] 5.14 km (5:06 / km)
shoes: Brooks 10

11 AM

Running 16:30 [1] 3.08 km (5:21 / km)
shoes: Inov8 X-Talon 212 v3

Orienteering 35:31 [4] 6.45 km (5:30 / km)
shoes: Inov8 X-Talon 212 v3

FVO Club Champs
Duncraggan
+3mins on map maker GG

Running 15:56 [1] 2.61 km (6:06 / km)
shoes: Inov8 X-Talon 212 v3

4 PM

Running 14:14 [1] 2.91 km (4:53 / km)
shoes: Brooks 10

Running 4:23 [5] 1.6 km (2:44 / km)
shoes: Brooks 10

4x400m
200m walk (~2mins)
67,67,65,64

Running 13:06 [1] 2.53 km (5:11 / km)
shoes: Brooks 10

Friday Nov 17 #

8 AM

Running 1:01:14 [2] 15.01 km (4:05 / km)
shoes: Brooks 10

Stirling loop
Turnarounds to finish.
8 PM

Running 28:20 [1] 5.27 km (5:23 / km)
shoes: Brooks 10

Strength and Conditioning 30:00 [1]

Squats 6 x4 60, 60,60, 65
Step Ups 8 x3 32.5,32.5,37.5
Single Leg Squats 6 x3
Balance (green wobble cushion) 10mins

Thursday Nov 16 #

8 AM

Running 38:44 [2] 8.88 km (4:22 / km)
shoes: Brooks 10

4 PM

Running 19:52 [2] 3.81 km (5:13 / km)
shoes: Inov8 X-Talon 212 v3

Running 15:00 [4] 4.5 km (3:20 / km)
shoes: Inov8 X-Talon 212 v3

With GG and Lewis on Dunblane GC
6x6mins with 1 min off

Running 21:00 [3] 5.5 km (3:49 / km)
shoes: Inov8 X-Talon 212 v3

Running 22:28 [1] 3.98 km (5:39 / km)
shoes: Inov8 X-Talon 212 v3

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