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Training Log Archive: Shminty

In the 7 days ending Dec 8, 2019:

activity

time

miles

Running

12:08:25

92.95

(7:50)

149.59

(4:52)

500

Strength and Conditioning

2:35:00

Orienteering

1:16:02

4.17

(18:14)

6.71

(11:20)

Drills

10:00

Total

16:09:27

97.12

156.3

500

3:13

0:00

» now

Sunday Dec 8, 2019 #

9 AM

Running 1:26:05 [2] 17.48 km (4:55 / km)
shoes: Asics Trail Shoe

Track round Dumyat

8 PM

Running 31:11 [1] 6.45 km (4:50 / km)
shoes: Brooks Ghost 12

Saturday Dec 7, 2019 #

9 AM

Running 35:31 [1] 6.86 km (5:11 / km)
shoes: Brooks Ghost 12

1 PM

Running 25:53 [1] 5.27 km (4:55 / km)
shoes: Asics Trail Shoe

Running 29:50 [4] 8.75 km (3:25 / km)
shoes: VJ Bold 2

East District XC Champs
Piperdam

Fairly satisfied with it. Possibly could have run a little harder in the first 1/2 lap as I stayed quite equal behind my (47 year old) team mate for the remainder of it.

Running 19:41 [1] 3.43 km (5:44 / km)
shoes: VJ Bold 2

Friday Dec 6, 2019 #

8 AM

Running 46:49 [1] 8.93 km (5:15 / km)
shoes: Brooks Ghost 12

Strength and Conditioning 1:00:00 [1]

Squats 10,8,6,4 - 80,82.5,85,87.5kg
Hip Flexors 12,8,6,4 21,23,25,27kg
Split Squats 8x3 45,45,47.5kg
Steps Ups 8x3 45kg
~10mins ball balancing
Deadlifts 8x3 45kg
~ankle outward rotation 5x20
Hamstring - Leg Curl Machine - 8x3 single 27,29,32kg

1 PM

Running 2:41 [1] 0.49 km (5:29 / km)
shoes: VJ Bold 2

Orienteering 1:16:02 [2] 6.71 km (11:20 / km)
shoes: VJ Bold 2

Trossachs
Tough as always but so good.

Running 8:01 [1] 1.52 km (5:16 / km)
shoes: VJ Bold 2

Thursday Dec 5, 2019 #

8 AM

Running 23:14 [1] 4.39 km (5:18 / km)
shoes: Brooks Ghost 12

11 AM

Running 22:34 [1] 4.35 km (5:11 / km)
shoes: Brooks 11

Drills 10:00 [1]

Running 5:52 [5] 2.1 km (2:48 / km)
shoes: Brooks 11

600,500,400,300,200,100,100
Long recoveries

1.40,1.22, 63, 47, 30, 15, 15

Strength and Conditioning 15:00 [1]

Hamstring Single Leg Curls 8x3 27,29,32kg
Lunges 6x2x3 8,8,10kg

Running 14:10 [1] 2.71 km (5:14 / km)
shoes: Brooks 11

4 PM

Running 40:33 [2] 8.4 km (4:50 / km)
shoes: Brooks 11

Wind + Rain = Yuck

Wednesday Dec 4, 2019 #

9 AM

Running 13:04 [1] 2.49 km (5:15 / km)
shoes: Brooks Ghost 12

Strength and Conditioning 20:00 [1]

Squats 10,8,6,4 - 80,82.5,85,87.5kg
~10mins ball balancing

Running 13:12 [1] 2.69 km (4:54 / km)
shoes: Brooks Ghost 12

3 PM

Running 44:29 [2] 10.01 km (4:27 / km)
shoes: Brooks Ghost 12

+2.5kg

6 PM

Running 23:34 [1] 4.32 km (5:27 / km)
shoes: Brooks 11

Jogging round at the street event whilst everyone was out.

Tuesday Dec 3, 2019 #

8 AM

Running 23:06 [1] 4.28 km (5:24 / km)
shoes: Brooks Ghost 12

11 AM

Running 31:23 [4] 6.03 km (5:12 / km) +500m 3:41 / km
shoes: Asics Trail Shoe

5,5,5,5,6,5 mins on the NW side of the Ochils in Jerrah 'Woods'.

Random recoveries depending on how much I needed to descend.

Running 38:07 [1] 8.07 km (4:43 / km)
shoes: Asics Trail Shoe

7 PM

Running 32:57 [1] 6.64 km (4:58 / km)
shoes: Brooks Ghost 12

Strength and Conditioning 10:00 [1]

Situps / Pressups / Bosu Hops

Monday Dec 2, 2019 #

9 AM

Running 26:31 [1] 5.01 km (5:18 / km)
shoes: Brooks 11

Strength and Conditioning 50:00 [1]

Squats 10,8,6,4 - 77.5,80,82.5,85kg
Hip Flexors 12,8,6,4 18,21,23,25kg
Split Squats 6x3 42.5,42.5,45kg
~10mins ball balancing
Deadlifts 8x3 42.5,42.5,45kg
~ankle outward rotation 5x20
Hamstring - Leg Curl Machine - 8x3 single 27,29,32kg
Box Jumps 8x2

Running 1:00:35 [2] 13.85 km (4:22 / km)
shoes: Brooks 11

+2.5kg

7 PM

Running 29:22 [1] 5.07 km (5:48 / km)
shoes: Brooks Ghost 12

Testing the MapRun app for Wed

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