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Training Log Archive: jed

In the 7 days ending Mar 24, 2019:

activity	#	time	miles		km		+m
Running	6	3:40:43	24.31	(9:05)	39.12	(5:39)	112
Orienteering	2	1:01:28	6.31	(9:45)	10.15	(6:03)	305
Yoga	1	35:00
Strength and Conditioning	1	30:00
Total	6	5:47:11	30.61		49.27		417
[1-5]	6	5:12:11

2:04

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Sunday Mar 24, 2019 #

Running warm up/down 46:33 [3] 7.97 km (5:50 / km)
shoes: Asics GT-1000 4 (2)

Resisted temptation for some sprint training after as this is meant to be an easier week and have some tough sessions planned during the week coming.

Running race 18:53 [5] 4.96 km (3:48 / km) +54m 3:37 / km
shoes: Asics Gel Hyper Speed 6

National Road Relays Livingston. On the first short leg for a change. Really windy, hilly, twisty and slidey in places, didn't care about splits just raced. Sensibly didn't go with the front pack of 4 but possibly still went out too hard as one girl came past in last km who I possibly should have had. Said before I'd be happy to go under 19 on this course and I did. Long lasting sick feeling. Team 8th in a strong field, 6th on leg (no full results yet).

Saturday Mar 23, 2019 #

Running warm up/down 34:00 [3] 5.6 km (6:04 / km)
shoes: Saucony Peregrine 7

Standard w/u inc. drills.
W/d inc re run of 2 and controls on long course I didn’t have.

Orienteering race 14:38 [5] 2.88 km (5:05 / km) +155m 4:00 / km
shoes: Saucony Peregrine 7

Culross sprint (ran short for proper length sprint practice).
Lessons learned:
1) When you can basically see one from the start, process still needs to happen for 2.
2) When you decided the statues aren’t on the map anymore you’re probably in the wrong place, stop.
3) Don’t just keep running when you’re on the wrong route.
4) Don’t get annoyed for rest of course using energy negatively.
Most controls were good though (last week helped me pick some good routes) and really fun. All good training.

Note

Wheat abuse from beginning of week well and truely hit today in cafe after race. Managed a bit to eat then went off and sat in the car in so much pain I was in tears. Worst I’ve had in a while, going to be super strict with races coming up now.

Friday Mar 22, 2019 #

Note
(rest day)

Thursday Mar 21, 2019 #

Running warm up/down 12:46 [3] 2.44 km (5:14 / km)
shoes: Asics GT-1000 4 (2)

Running 9:00 [4] 1.45 km (6:12 / km)
shoes: Asics GT-1000 4

Pre breakfast 2x90secs (3mins), standard headwind. Slowly catching up on sleep but wheat from earlier in the week slowly catching up on me.....

Wednesday Mar 20, 2019 #

Running warm up/down 19:15 [3] 3.4 km (5:40 / km)
shoes: Asics GT-1000 4

Strength and Conditioning 30:00 [3]
shoes: Asics GT-1000 4

Yoga 35:00 [0]

Running warm up/down 26:23 [3] 4.31 km (6:07 / km)
shoes: Asics GT-1000 4 (2)

Finally managed an easy run with Rona again! Good chat as always...

Running 13:30 [4] 2.38 km (5:40 / km)
shoes: Asics GT-1000 4 (2)

...included 3x90secs (3mins).

Tuesday Mar 19, 2019 #

Running 37:45 [3] 6.36 km (5:56 / km)
shoes: Asics GT-1000 7

Easy around the town with Dad during my lunch break. Tired legs not appreciating yet more hills and generally tired body after not arriving back in Scotland until 3am. Back to leggings, jacket, gloves and a cold wind.

Note

Massage with Rory, hopefully good to go again. Easy rest of week planned.

Monday Mar 18, 2019 #

Orienteering 22:48 [4] 3.85 km (5:55 / km) +75m 5:24 / km
shoes: Nike

Ran Dad's course from yesterday in Birgu (time includes run from ferry). Actually think this course was trickier than mine but too close to breakfast to go any faster but still a decent effort considering all the steps. Slight wobble indecision on route choice at 4 but think I got the big route choice right.

Orienteering 24:02 [3] 3.42 km (7:02 / km) +75m 6:20 / km
shoes: Nike

Almost straight into Dad's course in Bormla from Saturday's race (including run back to ferry so we had enough time to shower before hotel check out). I had a much better feel for this type of area (i.e. almost always avoid zigzag stairs) so happy with most route choices. Highlights importance of training in relevant areas. Again this was a good course and didn't feel quite so relentless as mine did.

Running 2:38 [4] 0.25 km (10:32 / km) +58m 4:53 / km
shoes: Nike

Cracking morning sprint training in the sun but just hadn't had enough of steps so a run up the ones beside the Barrakka lift had to be done. 58m directly up from Valletta Grand Harbour to main city.

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