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Training Log Archive: gg

In the 7 days ending Sep 10, 2017:

activity # timemileskm+m
  Trail/terrain running7 5:38:00 41.01(8:15) 66.0(5:07) 1550
  Strength and conditioning2 3:00:00
  Orienteering2 2:04:00 13.79(8:59) 22.2(5:35)
  Road/track running3 1:53:00 15.1(7:29) 24.3(4:39)
  Swimming1 40:00
  Badminton1 40:00
  Total13 13:55:00 69.9 112.5 1550
  [1-5]11 10:15:00

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MoTuWeThFrSaSu

Sunday Sep 10, 2017 #

11 AM

Orienteering race 34:00 intensity: (6:00 @3) + (27:00 @4) + (1:00 @5) 6.7 km (5:04 / km)

SHI Relay Castle Saunderson.

Great work from Matt Fellbaum and Shminty sent me out about 20-30s behind the leading Scotland team. Caught Spongey after about 10 minutes, and he was pretty wrecked - couldn't stay with me at all - so it was a fairly 'easy' win, despite a bit of a hunt for number 9.

Nice for England to win both days, and overall - for the first time since 2010!

Trail/terrain running warm up/down 39:00 intensity: (33:00 @1) + (4:00 @2) + (2:00 @3) 7.3 km (5:21 / km)

Saturday Sep 9, 2017 #

11 AM

Orienteering race 1:30:00 intensity: (41:00 @3) + (49:00 @4) 15.5 km (5:48 / km)

SHI Individual Florence Court.
Not the most inspiring area ever - about half was a pretty flat open bog. Enjoyed the northern part though, even if I was struggling to keep going and found it really hard to get my HR up.
Caught various people early on, but with Spongey 6 mins up the road I was unlikely to see anybody later on which was a shame, as I could have used the company! Spongey was moving a bit quicker than me on the day, but luckily he failed to find the last control on the course which wasn't on a path junction, and allowed me to sneak an unexpected victory.

Trail/terrain running warm up/down 34:00 intensity: (16:00 @1) + (18:00 @2) 5.5 km (6:11 / km)

6 PM

Trail/terrain running 13:00 [1] 2.3 km (5:39 / km)

Easy jog with Shminty

Friday Sep 8, 2017 #

10 AM

Strength and conditioning 1:30:00 [0]

Hot yoga. Different instructor and slightly different routine today
2 PM

Road/track running 55:00 intensity: (6:00 @1) + (49:00 @2) 12.8 km (4:18 / km)

Steady Cromlix/Kinbuck

Thursday Sep 7, 2017 #

11 AM

Trail/terrain running 49:00 intensity: (34:00 @1) + (15:00 @2) 10.3 km (4:45 / km) +150m 4:26 / km

Pretty easy from home. Wet.
6 PM

Trail/terrain running intervals 1:13:00 intensity: (34:00 @1) + (7:00 @2) + (9:00 @3) + (22:00 @4) + (1:00 @5) 16.5 km (4:25 / km) +300m 4:03 / km

Fartlek (30s/30s*30) on Dunblane GC with Shmint, Rory, Lewis and F.
C • Rory? 2

Wednesday Sep 6, 2017 #

8 AM

Road/track running 32:00 [1] 6.5 km (4:55 / km)

Easy jog round Dunblane
10 AM

Strength and conditioning 1:30:00 [0]

Tuesday Sep 5, 2017 #

12 PM

Trail/terrain running hills 1:09:00 intensity: (17:00 @1) + (22:00 @2) + (4:00 @3) + (26:00 @4) 12.0 km (5:45 / km) +800m 4:19 / km

2 climbs up Dumyat from Menstrie. Good times considering the slippery conditions and the effort level.
5 PM

Trail/terrain running 1:01:00 intensity: (51:00 @1) + (10:00 @2) 12.1 km (5:02 / km) +300m 4:29 / km

Easy with Lewis from his new house, round Polmaise and Sauchie.

Monday Sep 4, 2017 #

11 AM

Badminton 40:00 [0]

Road/track running warm up/down 26:00 [1] 5.0 km (5:12 / km)

6 PM

Swimming 40:00 [2]

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