Training Log Archive: CheplsIn the 7 days ending Nov 21, 2010:
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Sunday Nov 21, 2010 #
2 PM
Orienteering 1:00:00 [1] 9.5 km (6:19 / km)
map checking
2:00 PM
Livingston
running bout Livi and checking sites for next months event followed by some good chat and soup round at Martins.
2:00 PM
Livingston
running bout Livi and checking sites for next months event followed by some good chat and soup round at Martins.
Saturday Nov 20, 2010 #
11 AM
Orienteering long 1:52:33 [4] 19.67 km (5:43 / km) +628m 4:56 / km
Long-O
11:58 AM
Södertälje
mass start, non-gaffle with the Södertälje lads and scawbaws. Speedy start and spent the first few legs just getting into the map while riding the train. Built up my confidence after a couple and started leading the pack into a few. Lost scawbaws whinning about the cold at the first drinks point. Kept with the pack no bother and started pushing the pace near the end got too cocky and missed the last tricky control and let the lead slip. Trotted in in 6th but very happy with run and loving the terrain. Proper 3D running experience.
11:58 AM
Södertälje
mass start, non-gaffle with the Södertälje lads and scawbaws. Speedy start and spent the first few legs just getting into the map while riding the train. Built up my confidence after a couple and started leading the pack into a few. Lost scawbaws whinning about the cold at the first drinks point. Kept with the pack no bother and started pushing the pace near the end got too cocky and missed the last tricky control and let the lead slip. Trotted in in 6th but very happy with run and loving the terrain. Proper 3D running experience.
Friday Nov 19, 2010 #
7 AM
Note
Free weights - same old just not quite as heavy today before flight to Sweden.
5 PM
Orienteering (technique) 39:32 [2] 5.48 km (7:13 / km) +224m 5:59 / km
Night-O
5:45 PM
Södertälje
wee night-o loop with scawbaws. Could have been out for hours if it weren't for the highly hung reflective controls. Running effortless.
5:45 PM
Södertälje
wee night-o loop with scawbaws. Could have been out for hours if it weren't for the highly hung reflective controls. Running effortless.
Thursday Nov 18, 2010 #
7 AM
Path long 1:50:53 [3] 21.03 km (5:16 / km) +671m 4:33 / km
7:16 AM
Pentlands
long run into work over the pantylands. running heavy and feeling sore than cold than tight than tired. 5 mins faster than last time so pace wasnt too bad.
Wednesday Nov 17, 2010 #
7 AM
Road 24:47 [2] 5.49 km (4:31 / km) +193m 3:50 / km
7:06 AM
Edinburgh East
steady run to gym and IW
Edinburgh East
steady run to gym and IW
Note
Circuits 40sx9x3 - 40k lunge, 26-30 press ups, deadbugs, lat raises, box jumps, ladder shuffle, MB jump throws, 40k squats and TRX pull ups.
6 PM
Road 46:24 [3] 10.62 km (4:22 / km) +284m 3:51 / km
6:08 PM
Arthurs Seat
incremental run from work, round the seat and home. Striding out towards the end.
Tuesday Nov 16, 2010 #
8 AM
Road warm up/down 36:32 [2] 7.3 km (5:00 / km) +236m 4:18 / km
8:37 AM
Edinburgh West
steady run IW
6 PM
Road warm up/down 20:24 [3] 4.59 km (4:27 / km) +325m 3:17 / km
6:51 PM
Edinburgh South
steady run BH
Monday Nov 15, 2010 #
7 AM
Note
Free Weights 5,5,5,3 - 70k squats, 22.5k press ups, 50k set-ups, 3x7 pull ups, MB sit up throws, v-sits and 8k lat. raises.
7 PM
Road warm up/down 33:33 [3] 7.69 km (4:22 / km) +147m 3:59 / km
7:03 PM
Meadows
a very steady run with my papa. He's flying..