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Training Log Archive: ColmM

In the 7 days ending Nov 6, 2016:

activity	#	time	miles		km		+m		load
Running	8	8:46:47	60.19	(8:45)	96.86	(5:26)	2040		1031.9
Strength and Conditioning	2	1:45:00							255.0
Orienteering	1	18:06	2.46	(7:22)	3.95	(4:35)		27c	72.4
Cycling: Commute	2	1:35							4.8
Total	11	10:51:28	62.64		100.81		2040	27c	1364.1

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Sunday Nov 6, 2016 #

10 AM

Running 1:13:45 [2] 14.9 km (4:57 / km) +150m 4:43 / km

Well, this was a grind.
But we beat the all-blacks and if I have to suffer through one run for it, then so be it

Saturday Nov 5, 2016 #

11 AM

Running 1:23:50 [2] 14.69 km (5:42 / km) +350m 5:06 / km

Solo exploring Braids incl 6 x 50m strides
Tired & slow, but loosened up a little later on.
Lost the trail once or twice, and ended up running across a few greens which was maybe not ideal.

Friday Nov 4, 2016 #

8 AM

Cycling: Commute 1:05 [3]

10 AM

Running 1:00:36 [2] 12.5 km (4:51 / km) +80m 4:42 / km

Easy round HW.
Felt I was moving alright, but slow in reality.

Thursday Nov 3, 2016 #

6 AM

Running 9:09 [2] 2.2 km (4:10 / km)

Strength and Conditioning 1:00:00 [2]

A bit easier this week.
doesn't feel like I'll have too much doms, but we'll find out tomorrow.

C • Strength 3

Running 35:28 [2] 7.5 km (4:44 / km) +30m 4:38 / km

Jog home with sasha for a bit, and then some on the meadows.

6 PM

Running 28:07 [2] 5.34 km (5:16 / km) +40m 5:05 / km

Orienteering 18:06 [4] 3.95 km (4:35 / km)
27c

FWTN mass start king's buildings by nixon
Was a bit tired before, so wasn't too keen, but persuaded into it, and quite enjoyed it although not shifting at all.
Exciting gaffles did make it good fun.

Running 21:39 [1] 4.15 km (5:13 / km) +40m 4:58 / km

Lap of KB with the group, then home with Will.

Wednesday Nov 2, 2016 #

3 PM

Running 2:00:32 [2] 17.6 km (6:51 / km) +1075m 5:15 / km

Got a bit of a tour of the pentlands from Liam & Jonny.
Was lovely out, and I am a fan of these pentlands.
Not at the same climbing pace as the boys though, and acted mostly as dead weight.
Felt alright mostly, but was tiring in the later stages, particularly after the gully up to Carnethy.

Tuesday Nov 1, 2016 #

6 PM

Running 1:12:57 [2] 13.64 km (5:21 / km) +250m 4:54 / km

No session tonight, probably would have been a bit grim to be honest.
Just torchless munching on the seat with the group.

Monday Oct 31, 2016 #

2 PM

Strength and Conditioning 45:00 [3]

500m row, walkouts & stretching wu
2 * (8 x 12kg split squats), each leg.
4 * (5 x back squats) @ 20, 40, 50, 50kg.
3 * (8 x deadlift) @ 40, 50, 60kg.
2 * (8 x 12kg split squats), each leg.
3 * (4 x pull ups into 1min plank).
3 * (3 x dips)

Just recovered from last week's gym, and here we go again.
Didn't feel as tough this week though.

5 PM

Cycling: Commute 30 [3]

7 PM

Running 20:44 [2] 4.33 km (4:47 / km) +25m 4:39 / km

Last minute shopping with Will

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