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Training Log Archive: gg

In the 7 days ending Feb 16, 2014:

activity # timemileskm+m
  Trail/terrain running5 5:22:00 37.1(8:41) 59.7(5:24) 1040
  Road/track running5 2:29:00 19.08(7:49) 30.7(4:51) 40
  Orienteering3 2:21:13 14.04(10:03) 22.6(6:15) 550
  Running drills / plyometrics1 35:00
  Strength and conditioning1 30:00
  Total10 11:17:13 70.21 113.0 1630
  [1-5]9 10:12:13

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MoTuWeThFrSaSu

Sunday Feb 16, 2014 #

12 PM

Trail/terrain running warm up/down 32:00 intensity: (18:00 @1) + (14:00 @2) 5.3 km (6:02 / km)

Orienteering race 51:28 intensity: (1:00 @2) + (9:00 @3) + (36:00 @4) + (5:28 @5) 8.9 km (5:47 / km) +270m 5:01 / km
ahr:160 max:170

Compass Sport Trophy on South Achray. Very wet underfoot, but a lovely day. Map very dodgy in places, despite the Stirling Surveys 'revised map', but great course and fab terrain. Did well, couple of small bananas and one mistake at the 12th, but happy enough. Win with/by 2 1/2 mins over Mark and Hector.
C • with 2

Saturday Feb 15, 2014 #

11 AM

Road/track running 38:00 intensity: (19:00 @1) + (19:00 @2) 7.9 km (4:49 / km)

Easy. First part with Jegor who went off to o in Sauchie
7 PM

Orienteering race 44:08 intensity: (20 @1) + (5:19 @2) + (9:32 @3) + (18:29 @4) + (10:28 @5) 7.5 km (5:53 / km) +280m 4:58 / km
ahr:158 max:171

Scottish night champs. Kinnoull Hill. Scrappy. Decent course and map, but well under-planned and no longer legs at all. Lost 2-3 mins in total, and was just under 1 min behind Mark.

Trail/terrain running warm up/down 24:00 intensity: (15:00 @1) + (9:00 @2) 4.4 km (5:27 / km)

Friday Feb 14, 2014 #

12 PM

Road/track running 30:00 [2] 6.5 km (4:37 / km)

Lunchtime jogging with drills and hills

Running drills / plyometrics 35:00 [0]

Drills and hills
6 PM

Orienteering 45:37 intensity: (2:37 @1) + (16:00 @2) + (20:00 @3) + (7:00 @4) 6.2 km (7:21 / km)

Polmaise FVO night race from January. Ran with Jegor (different forkings).

Map http://maps.fvo.org.uk/show_map.php?user=grahamgri...

Road/track running warm up/down 27:00 intensity: (14:00 @1) + (12:00 @2) + (1:00 @3) 5.5 km (4:55 / km)

Wednesday Feb 12, 2014 #

11 AM

Trail/terrain running long 2:29:00 intensity: (22:00 @1) + (1:11:00 @2) + (51:00 @3) + (5:00 @4) 26.0 km (5:44 / km) +600m 5:08 / km

Long run from home to the top of Carleatheran - the highest peak in the Gargunnock Hills. Weather was ok when I started, with a couple of cm of snow from yesterday/last night. Got up on to the top ok, then the snow got very deep in places, and the weather got worse and worse, and the visibility dropped to about 50m. Glad I had my extra jacket!

Probably my toughest run this winter - was struggling in the snow, and didn't eat or drink enough before. Can't imagine that anybody ever had better tasting bacon sandwiches than I made myself after the run!





C • Good training 4

Tuesday Feb 11, 2014 #

12 PM

Road/track running 30:00 intensity: (7:00 @1) + (23:00 @2) 6.5 km (4:37 / km) +40m 4:29 / km

Easy lunch time jog after a morning spent at the hospital
6 PM

Strength and conditioning 30:00 [0]

7 PM

Road/track running 24:00 [1] 4.3 km (5:35 / km)

Closest I have been to a Central AC training. Got there, but decided it was way too icy and slippy, so turned around, went home and changed shoes ...

Trail/terrain running 38:00 intensity: (10:00 @1) + (26:00 @2) + (2:00 @3) 8.1 km (4:41 / km) +110m 4:24 / km

...stuck on the X-Talons, and headed out to King's Park. Beautiful clear evening, about 1cm of snow on the grass - lovely conditions. Ran a round of the golf course (except holes 14 and 15 which somehow I missed out). Nice loop with quite a few hills too.

Monday Feb 10, 2014 #

4 PM

Trail/terrain running 1:19:00 intensity: (14:00 @1) + (45:00 @2) + (20:00 @3) 15.9 km (4:58 / km) +330m 4:30 / km

From home. King's Park, Polmaise, Sauchie Crags. Mostly small paths and trails. Muddy

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