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Training Log Archive: BillS

In the 31 days ending Mar 31, 2014:

activity # timemileskm+m
  X Training7 8:25:00
  Running9 8:01:31 29.28(16:27) 47.13(10:13) 1675
  Orienteering7 7:48:47 13.39 21.54 204
  Walking4 6:24:02 15.21(25:15) 24.47(15:42) 309
  Total24 30:39:20 57.87 93.14 2188
  [1-5]22 26:38:56

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Saturday Mar 29, 2014 #

2 PM

Orienteering 54:40 intensity: (5:09 @1) + (33:09 @2) + (16:00 @3) + (22 @4) 4.85 km (11:17 / km) +86m 10:21 / km
ahr:98 max:128

Interlopers event at Craigmillar Castle. Arms are stinging after stumbling and landing on some little nettles.

Friday Mar 28, 2014 #

2 PM

Running 55:57 intensity: (3 @0) + (20 @1) + (7:17 @2) + (33:37 @3) + (13:18 @4) + (1:22 @5) 7.94 km (7:03 / km) +30m 6:55 / km
ahr:116 max:150

To Inverleith Park; a couple of circuits then 5 x 50 secs slightly uphill repetitions; and home. First 15 mins or so are a bit misaligned with the map - does a Garmin need to warm up?

Thursday Mar 27, 2014 #

X Training (Gym) 1:10:00 [3]

30 mins strength, 20 mins x-trainer, 20 mins running

Wednesday Mar 26, 2014 #

8 AM

Walking 58:56 [1] 5.28 km (11:09 / km) +28m 10:52 / km

Nothing else to go in the diary, so putting in the walk back from dropping off the car for a service..
4 PM

Walking 49:16 [1] 4.11 km (11:59 / km) +46m 11:21 / km

.. and walking back to collect it

Wednesday Mar 19, 2014 #

12 PM

Running 56:21 [3] 6.95 km (8:06 / km) +63m 7:45 / km

Monday Mar 17, 2014 #

X Training (Gym) 1:30:00 [3]

45 mins strength & 3 x 15 mins of cycling, x-trainer, running

Sunday Mar 16, 2014 #

12 PM

Running warm up/down 12:05 intensity: (21 @0) + (5:52 @1) + (5:30 @2) + (22 @3) 0.95 km (12:42 / km)
ahr:82 max:105

Orienteering race 1:16:35 intensity: (1:53 @1) + (1:00:50 @2) + (13:06 @3) + (46 @4) 6.4 km (11:58 / km) +13m 11:51 / km
ahr:100 max:128

SOL 1 at Devilla. Forest very rough. Wasted 10 mins on the first 2 controls.
1 PM

Running warm up/down 12:07 intensity: (15 @1) + (9:57 @2) + (1:55 @3) 1.19 km (10:12 / km) +25m 9:14 / km
ahr:95 max:110

Friday Mar 14, 2014 #

X Training (Gym) 1:10:00 [3]

45 mins strength things, 25 mins aerobic (steps & x-trainer)

Wednesday Mar 12, 2014 #

11 AM

Walking 3:15:27 [1] 7.9 km (24:45 / km) +211m 21:50 / km

Checking forest for storm damage
7 PM

X Training (Circuits) 1:00:00 [4]

ESOC Circuits

Tuesday Mar 11, 2014 #

3 PM

Running 2:01:39 [3] 10.2 km (11:55 / km) +709m 8:51 / km
ahr:101 max:123

Pentlands: From Flotterstone, over Turnhouse, Carnethy, Scald Law, Kips, down to Nine Mile Burn.
5 PM

Walking warm up/down 1:20:23 [1] 7.18 km (11:12 / km) +24m 11:01 / km
ahr:75 max:84

Missed the bus back to town, so walked down to Penicuik.

Monday Mar 10, 2014 #

X Training (Gym) 1:05:00 [3]

Sunday Mar 9, 2014 #

10 AM

Running warm up/down 17:15 [2] 1.06 km (16:15 / km) +10m 15:32 / km
ahr:75 max:118

Orienteering race 56:47 [3] 5.51 km (10:18 / km) +83m 9:35 / km
ahr:109 max:131

SoSOL at Dechmont, Livingston; Green Course (4.7km, 120m, 19 controls)

Saturday Mar 8, 2014 #

11 AM

Running warm up/down 23:29 [2] 1.52 km (15:25 / km) +44m 13:28 / km
ahr:82 max:115

Orienteering race 17:27 [4] 1.94 km (9:00 / km)
ahr:109 max:134

Livingston Sprint Race 1 (1.5km). Interesting.
2 PM

Orienteering race 23:18 [4] 2.85 km (8:11 / km) +22m 7:53 / km
ahr:114 max:134

Livingston Sprint race 2 (2.1km). Managed a 180 out of #3.

Thursday Mar 6, 2014 #

1 PM

Running 1:18:54 [3] 7.78 km (10:09 / km) +299m 8:31 / km

Pentlands from Flotterstone, just over Turnhouse, down the other side and back along the road. Reservoir very low; seem to be doing work at the overflow.

Wednesday Mar 5, 2014 #

X Training (Circuit training) 1:05:00 [3]

Club night

Monday Mar 3, 2014 #

11 AM

Running 1:43:44 [3] 9.53 km (10:53 / km) +495m 8:39 / km

Easy run in the Pentlands. From Bonaly over Harbour Hill, Capelaw, Allermuir, Caerketton. down to Hillend Great running day - sunny, cool. Met some Carnethy runners on Allermuir, out for their lunchbreak.
Had to sprint for the bus at Hillend!
4 PM

X Training (gym) 1:25:00 [3]
max:141

3 x 25 mins on cycle, x-trainer, skate; some free weights

Sunday Mar 2, 2014 #

Orienteering (Coaching) 2:00:00 [0]

Day 2 of the ScotJOS weekend, today at South Achray (thanks to FVO). This was the "Development Weekend" of the ScotJOS calendar, when extra athletes are invited to experience the squad and benefit from some intensive coaching from our many helpers.

Saturday Mar 1, 2014 #

Orienteering (Coaching) 2:00:00 [0]

ScotJOS coaching day at Barr Wood. Assisted by willing coaches who did all the putting out kites, chasing athletes, etc. Just left me to do the scene setting. However, I had done the planning for the senior group!

Stayed at Stirling YH, with great catering done by a few parents. Thanks to all helpers for making a great weekend.

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