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Training Log Archive: DonP

In the 7 days ending Apr 23, 2017:

activity # timemileskm+m
  Running7 3:42:51 28.65(7:47) 46.11(4:50)
  Orienteering2 1:23:42 11.3(7:24) 18.19(4:36)
  Road Bike1 1:02:00 15.0(4:08) 24.14(2:34)
  Total8 6:08:33 54.95(6:42) 88.43(4:10)

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Sunday Apr 23, 2017 #

12 PM

Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi)
shoes: VJ Supra

Easy jog to the start of SOL3 then quit a few strides to try and get the legs working 'cos they felt really heavy and sore.

Orienteering race 52:41 [5] 6.5 mi (8:06 / mi)
shoes: VJ Supra

What a difference a week makes! Struggled to get going and plodded round with heavy legs and no energy. Guess I was tired from 4 races the previous weekend, a track session on the Thursday and a brisk Parkrun on the Saturday.
Not sure I got all the right routes as I found the vegetation mapping a bit variable and chose to go round when I maybe should have gone straight and vice versa.
Only real mistake was between 11 and 12 when I seem to have crossed the ride without seeing it and ended up in the marsh below it. 1 min lost.
Beaten by Reiver but finished in amongst the W18s.

Saturday Apr 22, 2017 #

9 AM

Running warm up/down 14:30 [3] 2.0 mi (7:15 / mi)
shoes: ASICS Gel Hyper Speed 6

Mrs P feeling better so was dragged along to Linwood Parkrun. Warm up before the Parkrun.

Running race 18:36 [5] 3.1 mi (6:00 / mi)
shoes: ASICS Gel Hyper Speed 6

Linwood Parkrun. Still tired so a fairly steady run, although I couldn't have gone much faster! Legs still tired!

Running warm up/down 10:30 [3] 1.5 mi (7:00 / mi)
shoes: ASICS Gel Hyper Speed 6

Cool down lap of the Parkrun course.

Friday Apr 21, 2017 #

12 PM

Running 37:00 [3] 4.1 mi (9:01 / mi)
shoes: Kalenji Kiprun Trail XT6

Working at Overtoun Estate this morning so went for a run through the estate on to Lang Craigs Wood and did various loops on the rough, grassy paths. Legs fairly trashed from yesterday's track session.

Thursday Apr 20, 2017 #

7 PM

Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Mizuno Wave Connect 3

Warm up before intervals.

Running intervals 29:15 [5] 4.25 mi (6:53 / mi)
shoes: Asics Gel Hyper Speed 4

Track session with the athletic club at Linwood track. A windy evening which slowed things down a bit. Felt very sluggish to start with but things improved as the session went on and I was running quite well by the end.
Session was 400m (45secs) + 800m (90secs) + 1,000m (2mins) + 1,200m (2mins) + 1,000m (2mins) + 800m (90secs) + 400m. The recoveries were jogs with us covering 100m in the 45secs, 200m in the 90secs and 300m in the 2mins.

Running warm up/down 10:00 [3] 1.5 mi (6:40 / mi)
shoes: Mizuno Wave Connect 3

Reasonably brisk lap of the Linwood Parkrun loop.

Wednesday Apr 19, 2017 #

7 AM

Road Bike 1:02:00 [3] 15.0 mi (4:08 / mi)

Cycle to work. Back to the grind. Overtaken by Stewart from Roads Dept on the cycle track in Milton.
12 PM

Running 34:00 [3] 4.2 mi (8:06 / mi)
shoes: Saucony Excursion TR8

Run from work to the Lomondgate SUDs pond, a few laps and back.
Back to the grind!

Tuesday Apr 18, 2017 #

2 PM

Running 32:00 [3] 4.0 mi (8:00 / mi)
shoes: Kalenji Kiprun Trail XT6

Recovery run over to Houston House Woods. Tired and got a bit of a sore throat.

Monday Apr 17, 2017 #

11 AM

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

Warm up before JK Relay. Tired and not feeling well. Mrs P loaded with the cold so we've obviously got something.

Orienteering race 31:01 [5] 4.8 mi (6:28 / mi)
shoes: VJ Supra

JK Relays. Ran 3rd leg behind Dave and Robin.

All went fairly well but a bit of a plod. Got sent off in 1st place with a 30secs lead over Tim from SYO. I got caught up in some grot between 2 and 3 and he got past me. We had very different gaffles after the spectator control and I only saw him near the end when he was in front of me and there was no way I was catching him up the long slog up the hill to the last control.

Fairly straight forward course but a couple of small things slowed me (even more!).

Cut across too early between Nos 10 and 11. Should have stayed on the track further.

Ran straight between 11 and 12 - should have used the track.

Finished 2nd so yet another medal. Really pleased given how unwell I felt.

Not very keen on these short relay courses. What's wrong with 40 mins winning times?

Enjoyable JK - good organisation, good planning, good areas, good maps, good courses and good weather. Not keen on the entry fees being charged nowadays, the middle distance race being included and the shorter relay courses.

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