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Training Log Archive: Shminty

In the 30 days ending Nov 30, 2016:

activity	#	time	miles		km		+m
Running	49	37:58:44	289.94		466.62		2340
Orienteering	9	5:38:09	29.48	(11:28)	47.44	(7:08)
Badminton	4	4:05:00
Strength and Conditioning	5	1:30:00
Cycling	1	39:48
Drills	2	10:00
Total	55	50:01:41	319.42		514.06		2340

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Tuesday Nov 29, 2016 #

10 AM

Running 30:53 [2] 6.28 km (4:55 / km)
shoes: Karrimor Road

Thought I was feeling better...

Monday Nov 28, 2016 #

10 AM

Strength and Conditioning 15:00 [1]
(sick)

Sunday Nov 27, 2016 #

10 AM

Running 1:18:26 [2] 18.47 km (4:15 / km)
shoes: Karrimor Road

Brief visit to Chester. Round the golf course.

6 PM

Running 24:17 [2] 5.02 km (4:50 / km)
shoes: Karrimor Road

Back in Stirling

Saturday Nov 26, 2016 #

8 AM

Running 16:57 [2] 3.14 km (5:24 / km)
shoes: Karrimor Road

Drills 5:00 [1]

1 PM

Running 20:19 [3] 4.22 km (4:49 / km)
shoes: Mudclaws

Drills 5:00 [1]

Running 32:54 [5] 9.92 km (3:19 / km)
shoes: Inov8 X-Talon 212 v2

Liverpool XC

Feeling up for it even after calf, ankle and cold problems in last week. Didn't last long as someone stood on my heel as the gun went meaning my shoe was already hanging off. FFS. Was thinking should I stop straight away or run for a bit then stop and put it back on when less people would go past? Opted to wait to see if could kick it back on but I was losing ground all the time.

After stopping about 500m in spent the rest of the first lap overtaking a lot of people which wasn't always straightforward. Was also trying to get back into a positive state of mind as had lost the chance for a relatively good result.

Running 16:59 [2] 3.4 km (5:00 / km)
shoes: Inov8 X-Talon 212 v2

Friday Nov 25, 2016 #

1 PM

Strength and Conditioning 15:00 [1]

Thursday Nov 24, 2016 #

1 PM

Running 28:21 [1] 3.53 km (8:02 / km)
shoes: Mudclaws

Jogging down a snowy Ben Ledi. Managed to roll my ankle near the end. Made a cracking noise which is never good but managed to keep going. Plenty of ice around at the end to whack on it.

Running 1:03:24 [2] 13.11 km (4:50 / km)
shoes: Karrimor Road

Ankle slightly swollen but no problems running on it. Round the streets with Matthew and Jenn.

Wednesday Nov 23, 2016 #

7 AM

Running 27:06 [2] 5.41 km (5:01 / km)
shoes: Karrimor Road

Badminton 1:05:00 [1]

1-6
Marginal improvement on last week or maybe gg played worse...

Running 23:42 [2] 4.8 km (4:56 / km)
shoes: Karrimor Road

6 PM

Running 11:04 [2] 1.82 km (6:05 / km)

Running 1:47 [1] 0.32 km (5:34 / km)
shoes: Oroc 280 no.3

Orienteering 44:22 [3] 7.53 km (5:54 / km)
shoes: Oroc 280 no.3

Sherriffmuir Night Event
Good group out. Finished just behind Peter and Jamie, after running a lot of it with Jamie.

Running 26:36 [2] 3.98 km (6:41 / km)
shoes: Oroc 280 no.3

Tuesday Nov 22, 2016 #

11 AM

Orienteering 38:44 [1] 4.4 km (8:48 / km)
shoes: Mudclaws

With DaveM round Mine Woods.

7 PM

Running 19:28 [2] 3.78 km (5:09 / km)
shoes: Karrimor Road

Running 11:34 [5] 4.0 km (2:54 / km)
shoes: Karrimor Road

Pairs round Victoria Square.

Running 10:00 [1] 1.5 km (6:40 / km)
shoes: Karrimor Road

Running 18:28 [2] 3.82 km (4:50 / km)
shoes: Karrimor Road

Monday Nov 21, 2016 #

10 AM

Running 25:10 [2] 5.13 km (4:54 / km)
shoes: Karrimor Road

6 PM

Running 1:04:33 [2] 13.53 km (4:46 / km)

Sunday Nov 20, 2016 #

12 PM

Running 13:02 [2] 2.11 km (6:11 / km)

Orienteering 38:36 [3] 4.38 km (8:49 / km)
shoes: Inov8 X-Talon 212 v2

Fairy Knowe
JEC W18 course

Running 33:56 [2] 6.83 km (4:58 / km)

Saturday Nov 19, 2016 #

9 AM

Running 22:46 [2] 4.31 km (5:17 / km)
shoes: Karrimor Road

1 PM

Running 16:53 [2] 3.06 km (5:31 / km)
shoes: Inov8 X-Talon 212 v2

Running 3:00 [2] 0.5 km (6:00 / km)
shoes: Inov8 X-Talon 212 v2

Running 31:59 [4] 8.71 km (3:40 / km)
shoes: Inov8 X-Talon 212 v2

Alloa Cross Country
East Scotland

Running 12:34 [2] 2.25 km (5:35 / km)
shoes: Inov8 X-Talon 212 v2

Friday Nov 18, 2016 #

8 AM

Running 20:53 [2] 4.0 km (5:13 / km)
shoes: Karrimor Road

6 PM

Running 8:51 [2] 1.4 km (6:19 / km)
shoes: Oroc 280 no.3

Orienteering 34:02 [2] 3.71 km (9:10 / km)
shoes: Oroc 280 no.3

Deuchny Hill night o.

Running 3:39 [2] 0.66 km (5:32 / km)
shoes: Oroc 280 no.3

Thursday Nov 17, 2016 #

12 PM

Running 18:51 [2] 3.79 km (4:58 / km)
shoes: Karrimor Road

Orienteering 16:55 [4] 3.89 km (4:21 / km)

Sprintervals using the W21E course from last year's Bannockburn event.

Running 5:00 [1]

Running 15:28 [2] 3.12 km (4:57 / km)

7 PM

Running 47:49 [2] 9.81 km (4:52 / km)
shoes: Karrimor Road

With Aidan

Wednesday Nov 16, 2016 #

8 AM

Running 12:21 [2] 2.42 km (5:06 / km)

Badminton 1:00:00 [1]

A few moments of brilliance but not enough. 0-6 again! Managed to through away a 17-9 point lead.

Running 14:19 [2] 2.85 km (5:01 / km)
shoes: Karrimor Road

5 PM

Running 52:43 [2] 11.1 km (4:45 / km)

Tuesday Nov 15, 2016 #

8 AM

Running 25:27 [2] 5.13 km (4:58 / km)
shoes: Karrimor Road

2 PM

Cycling 8:36 [2]

Cycling 23:00 [3]

First ride from Stirling. Doing some hill reps on Sheriffmuir Road and Pendreich Road.

Running 46:51 [2] 10.01 km (4:41 / km)

Cycling 8:12 [1]

Monday Nov 14, 2016 #

9 AM

Running 21:53 [1] 3.9 km (5:37 / km)

5 PM

Running 50:59 [2] 9.87 km (5:10 / km)

With gg from Dunblane.

6 PM

Strength and Conditioning 30:00 [1]

Sunday Nov 13, 2016 #

9 AM

Running 19:19 [2] 3.18 km (6:04 / km)
shoes: Karrimor Road

Running 14:37 [4] 4.0 km (3:39 / km)
shoes: Karrimor Road

O track test except I missed most of the run in and so ran 200m too short.

Running 15:49 [2] 2.95 km (5:22 / km)
shoes: Karrimor Road

1 PM

Running 9:55 [2] 1.72 km (5:46 / km)
shoes: Karrimor Road

Running 19:25 [1] 3.24 km (6:00 / km)
shoes: Inov8 X-Talon 212 v2

Saturday Nov 12, 2016 #

11 AM

Running 30:24 [2] 6.09 km (5:00 / km)

1 PM

Running 15:08 [2] 2.88 km (5:15 / km)
shoes: Inov8 X-Talon 212 v2

Running 32:48 [5] 9.38 km (3:30 / km)
shoes: Inov8 X-Talon 212 v2

Braids XC

Running 12:15 [2] 2.17 km (5:39 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 22:11 [2] 3.94 km (5:38 / km)
shoes: Inov8 X-Talon 212 v2

King's Buildings

Orienteering 10:00 [3] 1.0 km (10:00 / km)

Indoor o skills and drills.

Friday Nov 11, 2016 #

8 AM

Strength and Conditioning 10:00 [1]

5 PM

Strength and Conditioning 20:00 [3]

Thursday Nov 10, 2016 #

9 AM

Running 1:05:00 [2] 13.7 km (4:45 / km)

Loop through Dunblane. More new paths.

7 PM

Running 20:40 [2] 4.27 km (4:50 / km)
shoes: Karrimor Road

Running 15:57 [5] 5.6 km (2:51 / km)
shoes: Karrimor Road

'Hill' loop in Bridge of Allan. Pairs exercise so some solo running. 8x700m

Running 16:30 [2] 3.4 km (4:51 / km)
shoes: Karrimor Road

Wednesday Nov 9, 2016 #

8 AM

Running 19:54 [2] 3.96 km (5:02 / km)
shoes: Karrimor Road

Badminton 1:00:00 [1]

If last week was the best performance then this week's was the worse. Only close in 1 game. 0-6

Running 19:39 [2] 4.06 km (4:50 / km)
shoes: Karrimor Road

2 PM

Running 32:11 [2] 5.66 km (5:41 / km)

Muiravonside
Jog round before doing some mapping.

6 PM

Running 10:30 [2] 2.0 km (5:15 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 46:00 [2] 8.9 km (5:10 / km)
shoes: Inov8 X-Talon 212 v2

King's Park Night Event
Mass Start

Wasn't ready at start then light went out on way to 5.

C • PREPARATION ! 5

Running 12:00 [2] 2.0 km (6:00 / km)
shoes: Inov8 X-Talon 212 v2

Tuesday Nov 8, 2016 #

8 AM

Running 1:00:00 [2] 12.7 km (4:43 / km) +200m 4:23 / km

More exploring. It's hilly.

7 PM

Running 19:14 [2] 3.86 km (4:59 / km)
shoes: Karrimor Road

Running 20:41 [5] 6.76 km (3:04 / km) +60m 2:56 / km
shoes: Karrimor Road

Central
4 x ~ 1 mile (1.69km)
5.13,08,08,12

Road circuit. Very cold tonight, sleeting. Calves getting tight towards end of last 2 reps so skipped the 5th. Main group finishing ~15s ahead of me.

Running 15:30 [2] 3.1 km (5:00 / km)
shoes: Karrimor Road

Monday Nov 7, 2016 #

10 AM

Running 1:14:12 [2] 15.75 km (4:43 / km)

3 PM

Running 45:54 [2] 10.26 km (4:28 / km)
shoes: Karrimor Road

Sunday Nov 6, 2016 #

11 AM

Running 2:08:00 [2] 24.6 km (5:12 / km) +800m 4:29 / km
shoes: Inov8 X-Talon 212 v2

Loop round the base of Skiddaw.

Saturday Nov 5, 2016 #

7 AM

Running 20:15 [2] 3.64 km (5:34 / km)

With Hector

11 AM

Orienteering 44:09 [3] 5.71 km (7:44 / km)
shoes: Oroc 280 no.3

Lodore
Warm up and head to head racing with GB squad. Great fun.

Running 10:13 [2] 1.68 km (6:05 / km)
shoes: Oroc 280 no.3

4 PM

Running 47:37 [2] 6.78 km (7:01 / km) +580m 4:55 / km

Up (nearly to top) of Blencathra.

Friday Nov 4, 2016 #

9 AM

Running 1:07:52 [2] 10.74 km (6:19 / km) +500m 5:08 / km
shoes: Inov8 X-Talon 212 v2

Up Queensbury with Spongey and GG.

5 PM

Running 45:00 [2] 7.0 km (6:26 / km) +200m 5:38 / km

Up through Whinlatter Forest from the bottom were family where staying. Exhausted.

Thursday Nov 3, 2016 #

9 AM

Running 1:05:11 [2] 14.24 km (4:35 / km)

First proper run from new flat. Up and around Dunblane, very nice!

7 PM

Running 17:55 [2] 3.79 km (4:44 / km)
shoes: Karrimor Road

Running 10:00 [5] 3.2 km (3:07 / km)
shoes: Karrimor Road

Fartlek round Stirling. Same as a few weeks ago with one extra at end.

Running 32:00 [2] 7.0 km (4:34 / km)
shoes: Karrimor Road

Running 13:15 [2] 2.71 km (4:53 / km)
shoes: Karrimor Road

Wednesday Nov 2, 2016 #

9 AM

Running 12:18 [2] 2.41 km (5:06 / km)
shoes: Karrimor Road

Badminton 1:00:00 [1]

With gg. Match 4(?)
2-4
Most games I've won, think I'm improving. 5 points up in last game but let it slip.

C • Shminty are you coming to S... 3

Running 16:23 [2] 3.34 km (4:54 / km)
shoes: Karrimor Road

5 PM

Running 11:55 [2] 2.52 km (4:44 / km)

Running 3:34 [2] 0.67 km (5:19 / km)
shoes: Oroc 280 no.3

Orienteering 43:10 [2] 3.98 km (10:51 / km)
shoes: Oroc 280 no.3

Barr Wood

Running 1:48 [2] 0.36 km (5:00 / km)
shoes: Oroc 280 no.3

Tuesday Nov 1, 2016 #

7 AM

Running 1:03:36 [2] 14.61 km (4:21 / km)

Dunfermline

6 PM

Running 21:34 [2] 4.45 km (4:51 / km)
shoes: Karrimor Road

Running 15:45 [5] 5.32 km (2:58 / km)
shoes: Karrimor Road

Central
7x760m ish. Starting every 4mins.
Feeling lathargic and was a bit of the pace. Guess travelling back from China and moving into my new flat has got something to do with it...

C • Lethargic 2

Running 10:30 [2] 0.7 km (15:00 / km)
shoes: Karrimor Road

Recoveries. Not much running.

Running 15:19 [2] 3.16 km (4:51 / km)
shoes: Karrimor Road

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