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Training Log Archive: AliMas

In the 7 days ending Mar 12, 2017:

activity	#	time	miles		km		+m
Running	10	6:33:57	47.34	(8:19)	76.19	(5:10)	1080
Orienteering	4	2:35:00	17.85	(8:41)	28.73	(5:24)	365
Strength and Conditioning	3	2:00:00
Cycling	1	30:00
X-trainer	1	22:00
Total	11	12:00:57	65.2		104.92		1445
[1-5]	11	10:00:57

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Sunday Mar 12, 2017 #

12 PM

Running 16:57 [2] 3.3 km (5:08 / km) +5m 5:06 / km
shoes: VJ Bold O

Orienteering 1:01:42 [4] 12.0 km (5:09 / km) +47m 5:03 / km
shoes: VJ Bold O

CSC at Tentsmuir - Brown
Started pretty hard and was fairly clean but still a nice surprise to catch Colm between 6-7 then nicer to catch Calum at 10 with Mark just ahead. Got just on the back of Purkis along to 14 before taking a different route and being a right plonker by running across a track without noticing, damn. Ended up attacking the control from the wrong direction and a couple of minutes blown. Struggled to motivate myself to get going again and wasn't enjoying the rougher terrain at all but got on the back of the Colm/Calum train for a few controls before taking the lead on the track to 19. Clean from there in pretty much, Colm and I rotated the lead a little which was nice, he was comparably stronger in the terrain and me on the tracks. Maybe should have taken some more track options in hindsight, good outing.

Running 15:33 [2] 2.56 km (6:04 / km) +4m 6:01 / km
shoes: VJ Bold O

Saturday Mar 11, 2017 #

11 AM

Orienteering 39:14 [3] 6.33 km (6:12 / km) +102m 5:44 / km
shoes: VJ Bold O

4 little loops around Colzium
Some nice and not so nice parts but I quite liked them all.

1 PM

Running 7:44 [2] 0.86 km (8:59 / km) +42m 7:13 / km
shoes: VJ Bold O

Orienteering 23:56 [4] 3.6 km (6:39 / km) +162m 5:26 / km
shoes: VJ Bold O

Mass start on Abbey Craig, cheeky forest sprint map
I was all over the shot at the beginning, not spotting lots of controls then settled down later on before getting onto the back of the Felly train for the end. Can't say I particularly enjoyed myself during the course but looking back it was a cool training. Knee an annoyingly sore amount in both trainings, just the right amount that I can grind through but also painful enough, especially on the downs, to be quite irritating and distracting, ah well, will be fine in a few days.

Running 17:25 [2] 2.55 km (6:50 / km) +55m 6:10 / km
shoes: VJ Bold O

Friday Mar 10, 2017 #

4 PM

Running 16:01 [2] 3.07 km (5:13 / km) +39m 4:54 / km
shoes: Asics DFA-33 (W)

Jog to gym via Meadows. Knee quite sore and felt a bit odd but nothing unexpected really.

Cycling 30:00 [1]

SSS with Tam and Ewan.

Thursday Mar 9, 2017 #

6 AM

Running 30:57 [2] 6.52 km (4:45 / km) +68m 4:31 / km
shoes: Asics DFA-33 (W)

Various joggings about throughout the morning.

Strength and Conditioning 1:00:00 [0]

X-trainer 22:00 [2]

Bit of testing for Beth.

5 PM

Running 9:28 [2] 1.93 km (4:54 / km) +10m 4:47 / km
shoes: Asics gel zaraca 3

Orienteering 30:08 [3] 6.8 km (4:26 / km) +54m 4:16 / km
shoes: Asics gel zaraca 3

4 tasty sprintervals planned by young Tam
First one round Pollock was nice and fast but I was a bit indecisive. Second one did a mass start with Tim, Mikey, Felly and Aymeric, good head to head at first but then turning out of the third control I fell over on a bit of mud and took a little chunk out the knee on the gravel. Struggled pretty badly to get going after that and wasn't really concentrating. Checked it out at the end of the sprinterval and it wasn't as deep or big as pre British sprints knee gash but wasn't looking too great either. Decided to cruise round the next one and got pranked badly by the new bit of map, tricky stuff. Quite good training having the distraction of the knee in some ways. Mass started the last one but again wasn't really committed.

Knee stiff and sore now but not too concerned about it.

C • Gash 2

Running 23:39 3.85 km (6:09 / km) +49m 5:47 / km
shoes: Asics gel zaraca 3

Few little sprints with Tim and Felly then back to the flat.

Wednesday Mar 8, 2017 #

2 PM

Running 1:30:36 [2] 18.26 km (4:58 / km) +335m 4:33 / km
shoes: Saucony Nomads

Meadows lap with lads then Tim and I went off for long run on BnB. Blustery conditions and got caught in a grim shower at one point but generally an enjoyable run.

Tuesday Mar 7, 2017 #

7 AM

Running 29:04 [2] 6.0 km (4:51 / km) +125m 4:23 / km
shoes: Asics DFA-33 (W)

Another sunny Seat loop with Tim. Not feeling the best this morning.

Strength and Conditioning 30:00 [0]

Drills

Running 8:57 [2] 1.78 km (5:02 / km) +17m 4:48 / km

5 PM

Running warm up/down 21:45 [2] 3.97 km (5:29 / km) +56m 5:07 / km
shoes: Walsh PB Elite (DB)

Running intervals 33:04 [4] 7.46 km (4:26 / km) +104m 4:09 / km
shoes: Walsh PB Elite (DB)

6x 3min[3 mins] round the bog
Felt bad after one rep, legs had nothing. Kept with Ewan for the first 3 with Felly a little behind then Ewan easily pulled away for the rest, despite him having a nice dive into a puddle on the 4th, and Felly crushed me on the last. Splits weren't too dramatically different though, other than the last one.

New Walshes feeling nice and velvety.

Running warm up/down 19:11 [2] 2.99 km (6:24 / km) +67m 5:46 / km
shoes: Walsh PB Elite (DB)

Monday Mar 6, 2017 #

11 AM

Running 36:42 [2] 7.49 km (4:54 / km) +66m 4:42 / km
shoes: Asics gel zaraca 3

Easy Meadows then to KB. Not feeling quite as bad as I'd feared.

5 PM

Running 16:54 [2] 3.6 km (4:42 / km) +38m 4:28 / km

Strength and Conditioning 30:00 [0]

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