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Training Log Archive: gg

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Surveying3 6:00:00
  Trail/terrain running6 4:42:00 34.61(8:09) 55.7(5:04) 400
  Orienteering3 2:53:00 20.26(8:32) 32.6(5:18)
  Strength and conditioning4 1:45:00
  Road/track running1 51:00 7.21(7:05) 11.6(4:24)
  Swimming1 40:00
  Total15 16:51:00 62.07 99.9 400
  [1-5]8 9:06:00

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MoTuWeThFrSaSu

Sunday Oct 23, 2016 #

12 PM

Orienteering race 43:00 intensity: (13:00 @4) + (30:00 @5) 8.8 km (4:53 / km)

SHI relay. Tullie mp, so went out in 'third' on last leg, chasing Wales (5 mins), Barber (5m) and with Spongey on my tail, and Jonny and Murray not far behind.

Spongey had the same forking until 8, and he could follow me all the way. Then we split up, I lost 1-2 minutes at number 10 and he was gone. Pushed hard, and was probably 1 min down at the spectator control with 2km to go.

Got a lucky forking in the last gaffle, and came out onto the sand with Spongey, and it was pretty clear pretty quickly that his foot was not in good shape, and he had no fight left over the last few controls.

Not sure exactly where we passed Wales, but nice victory to go with yesterday, and big kudos to Spongey for running through the pain to secure Scotland's overall victory.

Trail/terrain running warm up/down 34:00 intensity: (20:00 @1) + (10:00 @2) + (4:00 @3) 6.5 km (5:14 / km)

Saturday Oct 22, 2016 #

12 PM

Orienteering race 1:29:00 intensity: (5:00 @3) + (1:19:00 @4) + (5:00 @5) 18.0 km (4:57 / km)

SHI long on Newborough. Good challenging long distance. Very technical sand dune terrain - happy to keep time loss down to about 2-3 minutes.

Results
http://obasen.orientering.se/winsplits/online/en/d...

RG
http://www.dee.routegadget.co.uk/rg2/index.php#223...

Trail/terrain running warm up/down 37:00 intensity: (22:00 @1) + (10:00 @2) + (5:00 @3) 7.5 km (4:56 / km)

Friday Oct 21, 2016 #

9 AM

Strength and conditioning 45:00 [0]

Core and ankle
5 PM

Trail/terrain running 50:00 [1] 9.2 km (5:26 / km)

Easy trot round Haigh Hall CP with Will R and Peter M to break up the journey to Anglesey.

Thursday Oct 20, 2016 #

12 PM

Trail/terrain running 1:03:00 intensity: (25:00 @1) + (38:00 @2) 13.3 km (4:44 / km) +200m 4:24 / km

Usual loop. Ankle a little bit sorer than recently.

Wednesday Oct 19, 2016 #

Strength and conditioning 15:00 [0]

Ankle rehab
2 PM

Surveying 1:45:00 [0]

Updating Sheriffmuir/Dumyat now the power line is finished
7 PM

Orienteering 41:00 intensity: (18:00 @2) + (23:00 @3) 5.8 km (7:04 / km)

Sauchie night-o. Wonderful.
C • :-) 2

Trail/terrain running warm up/down 41:00 intensity: (32:00 @1) + (9:00 @2) 7.6 km (5:24 / km)

Tuesday Oct 18, 2016 #

Strength and conditioning 15:00 [0]

Ankle rehab
11 AM

Swimming 40:00 [2]

2 PM

Surveying 2:15:00 [0]

Mine Woods. Bit brain-dead today.
5 PM

Trail/terrain running 57:00 intensity: (31:00 @1) + (26:00 @2) 11.6 km (4:55 / km) +200m 4:31 / km

Easy run with Lewis up to the Gathering Stone, and back round Laigh Hills.

Monday Oct 17, 2016 #

10 AM

Surveying 2:00:00 [0]

Bridge of Allan. Almost finished the map for the club champs next month. Last corner of Minewoods to finish.

Drizzly
5 PM

Road/track running 51:00 intensity: (42:00 @1) + (9:00 @2) 11.6 km (4:24 / km)

Down to Stirling to pick up my car.
6 PM

Strength and conditioning 30:00 [0]

FVO pilates. Falling asleep so easy/short tonight.

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