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Training Log Archive: graeme

In the 28 days ending Feb 28, 2018:

activity

time

miles

Strength&conditioning

14:08:00

Running

12:16:00

79.5

(9:15)

127.94

(5:45)

Cycling

6:35:00

116.0

(3:24)

186.68

(2:07)

Orienteering

3:21:23

24.1

(8:21)

38.78

(5:12)

Boat-related

10:00

2.0

(5:00)

3.22

(3:06)

Total

36:30:23

221.6

356.63

[1-5]

33:20:23

3:35

0:00

» now

Wednesday Feb 28, 2018 #

Running 48:00 [3] 5.0 mi (9:36 / mi)

In, and then we got sent home so ran back through the Hermitage in the snow. Which was delightful.

Strength&conditioning 30:00 [3] 0.0 mi

LLGP+

Tuesday Feb 27, 2018 #

Running 18:00 [3] 2.0 mi (9:00 / mi)

In & out. Being a bit cautious today

Strength&conditioning 35:00 [1] 0.0 mi

3 sets, including the new stuff. Pete reckoned it shouldn't be taking this long - can see it meself.

Monday Feb 26, 2018 #

Cycling 15:00 [3] 5.0 mi (3:00 / mi)

Cycling machine at the Pleasance post-FASIC. Set off on a 40min workout, but got bored and knee started to ache, or vice versa.

Note

More physio advice. Nothing major, progressing, but still need to work on glutes and upper leg. Would have liked it if he looked at the calf, which is less standard.

Strength&conditioning 45:00 [1]

LLGP Once at FASIC, then three sets at home. Now moved onto one exercise done by a bloke, not the granny in the picture. Might have to review acronym.

Running 1:00:00 [2] 7.0 mi (8:34 / mi)

Fafftastic running x4: in (1) , KB to FASIC(2.5), back(2.5), home (1).

Sunday Feb 25, 2018 #

Orienteering 18:40 [3] 2.5 mi (7:28 / mi)

RR sprint Melrose. Pretty straightforward. Set off with Caban, watched him sail off into the distance, then puffed around making one inexplicable error on 4-5 where, having decided on the back the way you came route, got almost to 3 before swinging on line. Oops

Orienteering 19:40 [3] 2.5 mi (7:52 / mi)

RR sprint Tweedbank. Bit trickier than round 1. Didn't think I did much wrong, some direct line in woods were a bit slow, hard to tell. But well trounced by the juniors Ben, Max & Logan.

Finished 4th on MO.

Strength&conditioning 35:00 [3] 0.0 mi

LLGP+

Saturday Feb 24, 2018 #

Running 2:00:00 [3] 13.0 mi (9:14 / mi)

Aberlady NR to North Berwick GC, and back to Yellowcraigs. Beautiful beautiful day. More shuffle than run, but got it done without falling apart.

Strength&conditioning 35:00 [1] 0.0 mi

LLGP+

Friday Feb 23, 2018 #

Running 54:00 [3] 6.0 mi (9:00 / mi)

It was Friday, it was sunny, and I went for a run round Mortonhall.

Its alarmingly like normal service being resumed.

Strength&conditioning 35:00 [1] 0.0 mi

LLGP+

Thursday Feb 22, 2018 #

Running 55:00 [3] 6.0 mi (9:10 / mi)

Craigmillar Castle loop. Felt like a regular run, slight knee pain on the tarmac.

Strength&conditioning 35:00 [1]

LLGP+

Wednesday Feb 21, 2018 #

Running 45:00 [4] 4.0 mi (11:15 / mi)

Intervals on the sports ground. 16x "what used to be 40sec". didn't want to look.

C • I know the feeling! 1

Running 10:00 [1] 1.0 mi (10:00 / mi)

Jog in

Strength&conditioning 35:00 [1]

LLGP+

Tuesday Feb 20, 2018 #

Running 50:00 [1] 5.0 mi (10:00 / mi)

Fafftastic five. 8:30 at occupational health, then home, then in. Now to spend that rest of the day coping with a mild dose of
Hepatitis A, Flu, Yellow Fever and Meningitis A,C,W & Y

Running 9:00 [1] 1.0 mi (9:00 / mi)

Home. Getting really good at running short distances slowly.

Strength&conditioning 40:00 [1] 0.0 mi

LLGP+

Monday Feb 19, 2018 #

Running 1:05:00 [3] 7.0 mi (9:17 / mi)

In + braids & braidburn at lunchtime. Despite the best efforts of the spellchecker to call it "barmaids at lunchtime". Anyhoo, felt like a slob with a sore knee.

C • at 1

Strength&conditioning 30:00 [0]

LLGP

Sunday Feb 18, 2018 #

Orienteering 20:00 [3] 3.3 mi (6:04 / mi)

Testrunning at Rosyth. Nice course

Orienteering 25:00 [1] 2.0 mi (12:30 / mi)

Control checking. All good

Strength&conditioning 30:00 [3]

LLGP+

Note

Pushing quite hard at the testrun, and basically going at the same speed as Jane. Totally different story to biking yesterday, though Jane's meant to be the cyclist & Im meant to be the runner. Strange times. Right calf looking a bit dysmorphic now :(.

Saturday Feb 17, 2018 #

Cycling 3:00:00 [3] 40.0 mi (4:30 / mi)

Slow/cold bicycle ride out wit Jane through Cousland, Ormiston, Tranent Musselburgh. Spiced up with three laps of the seat, not so slow.

C • Impressive speed! 2

Strength&conditioning 35:00 [3]

LLGP+

Friday Feb 16, 2018 #

Strength&conditioning 35:00 [1]

LLGP

Running 20:00 [2] 2.0 mi (10:00 / mi)

In & Out. icy

Thursday Feb 15, 2018 #

Running 28:00 [2] 3.0 mi (9:20 / mi)

In, and extended loop home.

Strength&conditioning 30:00 [1]

LLGP

Wednesday Feb 14, 2018 #

Cycling 20:00 [3] 7.0 mi (2:51 / mi)

exercise bike

Running 8:00 [3] 1.0 mi (8:00 / mi)

Home. calf stiff, knee sore. oops

Strength&conditioning 30:00 [1]

LLGP

Tuesday Feb 13, 2018 #

Strength&conditioning 30:00 [1]

LLGP+ Watching Suits boxset is now the top training aid :(

Cycling 50:00 [3] 18.0 mi (2:47 / mi)

Turbotrainer in two stints. Second half of the first half and second half of the second half of Spurs/Juve. The bits where Spurs won 2-0 ;)

Monday Feb 12, 2018 #

Strength&conditioning 30:00 [1]

LLGP

Cycling 30:00 [3] 10.0 mi (3:00 / mi)

Turbotrainer

Sunday Feb 11, 2018 #

Orienteering 1:11:39 [3] 7.5 mi (9:33 / mi)

Bestwood NOC event.
10/23 Steady, with calf tight throughout but never pinged. Lost some time on the longer legs, predictable given the running speed. Area was ok, many paths and brambles making the woods a suboptimal route. Well planned to give long legs with route choice and v short legs in the woods.

Strength&conditioning 30:00 [0]

LLGP on the hotel floor. Suboptimal.

Saturday Feb 10, 2018 #

Strength&conditioning 15:00 [3]

LLGP-

Thursday Feb 8, 2018 #

Strength&conditioning 40:00 [3]

LL GP+

Cycling 40:00 [3] 16.0 mi (2:30 / mi)

Exercise bike. Calf ok.

Wednesday Feb 7, 2018 #

Strength&conditioning 40:00 [0]

LLGP+

Tuesday Feb 6, 2018 #

Strength&conditioning 40:00 [3] 0.0 mi

LLGP and a tad of RLGP

Monday Feb 5, 2018 #

Running 10:00 [3] 1.0 mi (10:00 / mi)

Moday run, enjoying a fresh day, as far as the farm track when a sharp ping in the calf brought everything to an abrupt halt.

Sunday Feb 4, 2018 #

Orienteering 25:02 [4] 3.3 mi (7:35 / mi)

Broxburn sprint prologue. Clean & slow. Started a minute behind Helen Bridle, and slowly reeled her in. This would have been good in the days before she was 7 months pregnant.

Orienteering 21:22 [5] 3.0 mi (7:07 / mi)

Broxburn chase. Started with John McKendrick and watched him sail away. Missed at the fence end going to the one in the middle of the circle instead of the one with the control. Elsewise clean. Met John coming back the other way.

Strength&conditioning 30:00 [0]

LLGP

Saturday Feb 3, 2018 #

Running 20:00 [3] 2.0 mi (10:00 / mi)

Got up in time to consciously decide not to do park run. Ran out through AA and back to get croissants.

Cycling 1:00:00 [3] 20.0 mi (3:00 / mi)

Cycling machine in the gym, in two blocks of 30 & 23 mins, plus some warm down.

C • ! 2

Boat-related 10:00 [3] 2.0 mi (5:00 / mi)

That 5 x 500m 1 min recovery rowing machine reps in the gym thing

Strength&conditioning 15:00 [1] 0.0 mi

Quads & Hamstrings on the gym machines

Strength&conditioning 30:00 [0]

LLGP

Friday Feb 2, 2018 #

Running 9:00 [3] 1.0 mi (9:00 / mi)

Running 1:02:00 [3] 7.0 mi (8:51 / mi)

Translated some mild pissed-off-with-work into an excuse for a longer than planned run up to Galachlaw. Glorious day. Quads v.sore by the end, which I'm taking as a good thing.

Strength&conditioning 30:00 [0]

LLGP

Thursday Feb 1, 2018 #

Running 45:00 [3] 5.5 mi (8:11 / mi)

Bit sore due maybe to overtraining (!). From lab, home, circuiitously to meadows, big lap at tempoish speed, then home

Strength&conditioning 3:00 [1]

LLGP plus some core + RL

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