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Training Log Archive: SarahD

In the 7 days ending Jun 23, 2019:

activity	#	time	miles		km		+m
Running	6	5:51:00	28.57	(12:17)	45.97	(7:38)	1235
Mountain biking	1	1:13:35	13.15	(5:36)	21.16	(3:29)	47
Orienteering	2	33:28	3.72	(9:00)	5.98	(5:36)	46
Stretching	3	30:00
Total	10	8:08:03	45.43		73.11		1328

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Sunday Jun 23, 2019 #

10 AM

Running 2:20:00 [3] 14.29 km (9:48 / km) +618m 8:03 / km
ahr:115 max:178

With E and SR. From bottom of the Girnock up onto the Coyles of Muick ridge. Drop off the far end to cross the Girnock then back up onto the Sgorr an Iolaire ridge. Finishing with a nasty descent through heather / juniper / rock to get to the path back round Creag Ghubhais.... not sure S is going to want to come running with me next time!
Finally feeling like summer. Lots of birds, flowers, butterflies and an eagle near the summit of CoM. Fab.

9 PM

Stretching 10:00 [1]

Saturday Jun 22, 2019 #

11 AM

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
ahr:125 max:135

Warm-up before first race in Boness

Orienteering race 18:11 [5] 3.02 km (6:01 / km) +45m 5:36 / km
ahr:147 max:179

Sprint Scotland round 1. Quite a good little area. Pretty smooth - happy with that. 1st Fv40

4 PM

Running warm up/down 15:00 [2] 2.5 km (6:00 / km) +14m 5:50 / km
ahr:135 max:170

Before round 2

Orienteering race 15:17 [5] 2.96 km (5:10 / km) +1m 5:09 / km
ahr:155 max:181

Flat and fast. Mostly straight forward as long as you spotted the high fences. Not as smooth as this morning and struggling to move at any speed, although the min/km suggest I was going ok. Snuck a second FV40 win by 1''

9 PM

Stretching 10:00 [1]

Friday Jun 21, 2019 #

11 AM

Running 1:26:00 [3] 12.06 km (7:08 / km) +402m 6:07 / km
ahr:129 max:182

Steady up Carnferg. From Queens' Loch w-u along the road then up the big Birse track. Back by the Fungle. Good.

Thursday Jun 20, 2019 #

11 AM

Running warm up/down 24:00 [3] 4.0 km (6:00 / km)
ahr:154 max:180 shoes: Salomon speedcross 2019 II

Dinnet to start of intervals and back from end

Running intervals 30:00 [4] 4.3 km (6:59 / km) +60m 6:31 / km
shoes: Salomon speedcross 2019 II

10x2’+1’ round Loch Kinord except no 7 was 3’ cos I can’t count. Feeling pretty good for this. There’s a lot of residual tiredness in my body, but legs have now recovered quite well from Saturday.

Wednesday Jun 19, 2019 #

Note
(rest day)

In Perf. Tired by the time I got home and probably good to take another day off.

Tuesday Jun 18, 2019 #

7 PM

Running 41:00 [3] 6.32 km (6:29 / km) +140m 5:50 / km
ahr:151 max:175 shoes: Salomon speedcross 2019 II

Ben’s run at Cambus. Loop onto the top of Cnoc Dubh and back. Nice social run with plenty of chat. Legs massively improved from yesterday.

10 PM

Stretching 10:00 [1]

Still sore behind the knees (left especially) and quads very tight, but pretty good otherwise.

Monday Jun 17, 2019 #

10 AM

Mountain biking 40:15 [2] 10.57 km (3:48 / km) +37m 3:45 / km
ahr:118 max:155

DOMS!
Work not happening this morning. Dinnet to the Bothy for cheese scone and coffee.

Mountain biking 33:20 [2] 10.59 km (3:09 / km) +11m 3:08 / km
ahr:114 max:124

And back again - wind and scone assisted.

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