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Training Log Archive: roar

In the 31 days ending Jan 31, 2013:

activity # timemileskm+mload
  Running (road)19 11:20:36 67.78 109.08 3103166.8
  Orienteering7 4:36:15 28.71(9:37) 46.21(5:59) 1376131 /141c92%132.1
  O-training6 4:08:46 18.65(13:20) 30.01(8:17) 110727 /54c50%71.9
  Strength7 1:48:297.6
  Running (off-road)1 1:27:54 7.67(11:28) 12.34(7:07) 46721.5
  Rock Climbing1 30:003.0
  Total32 23:52:00 122.81 197.64 6052158 /195c81%402.9
  [1-5]32 22:11:11

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Thursday Jan 31, 2013 #

5 PM

Running (road) warm up/down 13:27 intensity: (2:03 @0) + (6:56 @1) + (4:28 @2) 2.43 km (5:32 / km) +224m 3:47 / km
ahr:130 max:147 shoes: Salomon speed cross 2

Run over to Arthur's seat for some hill intervals. Forgot how dark it was going to be and didn't have a torch

Running (road) intervals 26:37 intensity: (3:32 @0) + (6:33 @1) + (2:47 @2) + (6:06 @3) + (7:39 @4) 4.37 km (6:05 / km) +241m 4:47 / km
ahr:145 max:174 shoes: VJ

Long hill intervals at Arthur's Seat. From the rock to the gravel patch. It was dark and wet. Very dark and very wet. It wasn't too much of a problem on the uphill but it made the downhill a bit treacherous.
3:29
3:41
3:38
3:33
Went a bit hard on the first one but was pretty happy after that, especially considering I couldn't see my watch (my GPS now turns off randomly if I press the enter key or if the light would have turned on(it's random because it doesn't always happen when I do those and there are some other things that cause it)). One more than last time at about the same speed but it felt easier

Running (road) warm up/down 14:07 intensity: (36 @0) + (1:04 @1) + (5:30 @2) + (6:57 @3) 2.64 km (5:21 / km) +57m 4:50 / km
ahr:145 max:159 shoes: Salomon speed cross 2

Jog home. Felt quite bouncy actually
8 PM

Note

Calves are very tight and my shins are feeling a little sore. I think it's time I got some new orthotics

Wednesday Jan 30, 2013 #

2 PM

Running (road) long 1:28:33 intensity: (2:41 @0) + (13:33 @1) + (36:45 @2) + (31:16 @3) + (4:18 @4) 14.91 km (5:56 / km) +447m 5:10 / km
ahr:145 max:169 shoes: Salomon speed cross 2

Long run round Blackford and Braids. Nice loop. Braids is nice, though it would not have been good for golfing. The wind was a bit insane. I was trying to run to the top of Blackford and it really didn't want me to succeed.

Tuesday Jan 29, 2013 #

6 PM

Running (road) warm up/down 13:09 intensity: (5:53 @0) + (6:45 @1) + (31 @2) 2.15 km (6:07 / km) +18m 5:52 / km
ahr:119 max:148 shoes: Asics Gel 1170

Jog to DVC and and around the meadows to warm up before intervals

Running (road) intervals 31:02 intensity: (8:08 @0) + (29 @1) + (3:14 @2) + (6:48 @3) + (12:10 @4) + (13 @5) 5.12 km (6:04 / km) +77m 5:38 / km
ahr:144 max:179 shoes: Asics Gel 1170

6x 800m with 30s rest in the Meadows.
3:18
3:14
3:12
3:15
3:12
3:13
Took the first one slow enough and we missed the path a bit too and then tried to build into it. Was relatively succesfull and felt good. Hppy with the session

Running (road) 9:12 intensity: (35 @0) + (22 @1) + (6:06 @2) + (2:09 @3) 1.57 km (5:52 / km) +62m 4:53 / km
ahr:143 max:158 shoes: Asics Gel 1170

Jog home with Will, Jo and Thijs

Sunday Jan 27, 2013 #

Running (road) 30:00 [1]
shoes: Salomon speed cross 2

GPS was dead so my various running around putting out controls, taking in controls, putting out controls again and running around getting stuff that the finish and start needed was for an unknown amount of time.
What I do know is I was very tired when I got home!

Saturday Jan 26, 2013 #

1 PM

Orienteering race 53:55 intensity: (26 @0) + (15 @1) + (3:30 @2) + (35:40 @3) + (14:04 @4) *** 11.36 km (4:45 / km) +547m 3:49 / km
ahr:168 max:177 spiked:29/30c shoes: Asics Gel 1170

Edinburgh City Race

This was really fun. Some nice interesting route choices and lots of trying to run hard! It was odd sometimes when I was like "I'll just run up Chambers St. and then turn right onto George IV bridge" but I don't think I got that much of an advantage from it!

Have a nice map now if I want to do some sprint training

Friday Jan 25, 2013 #

Orienteering race 24:16 [4] *** 3.8 km (6:23 / km)
spiked:24/26c shoes: Asics Gel 1170

FWTN in KB

Did alright, mostly pretty clean, one or two possibly bad route choices and one control where I lost about 20 seconds as I didn't see I couldn't get through. (would have been enough to beat Conor!)
Felt quite good running (slightly suprisingly!) which was a nice bonus.

Running (road) warm up/down 9:00 [2]
shoes: Asics Gel 1170

short jog to cool down

Thursday Jan 24, 2013 #

Note
(rest day)

Tired enough today, plenty of activity coming up over the weekend too.

Wednesday Jan 23, 2013 #

6 PM

Running (road) warm up/down 12:58 intensity: (4:37 @0) + (6:25 @1) + (1:53 @2) + (3 @3) 1.77 km (7:20 / km) +29m 6:46 / km
ahr:120 max:152 shoes: Salomon speed cross 2

Running around and then to the start to get warm

Orienteering race 46:09 intensity: (20 @0) + (5 @1) + (13 @2) + (6:32 @3) + (38:40 @4) + (19 @5) ** 7.99 km (5:47 / km) +191m 5:10 / km
ahr:168 max:179 spiked:35/36c shoes: Salomon speed cross 2

FVO nighto in Dunblane.

Ground was icy in places and snowy in others and just road in others. The snow was that really hard to run in kind with a crunchy top that you sank into.
Nice butterly at the start and I left it in 3rd and stayed there by myself for the rest of the course. There were a few route choices to be made and it was a nice course.
All the people who didn't come because it was "urban" were fools too since it wasn't really very urban at all!
My new SI card is unbelievably fast

Running (road) (Recovery) 18:55 intensity: (30 @0) + (3:58 @1) + (8:39 @2) + (5:17 @3) + (31 @4) 3.1 km (6:06 / km) +81m 5:24 / km
ahr:143 max:167 shoes: Salomon speed cross 2

There were no controls to collect so I left Kirstin in the car (she was going places) and went for a warm-down/run-around for funsies.

Tuesday Jan 22, 2013 #

6 PM

Running (road) warm up/down 14:52 intensity: (10:59 @0) + (2:38 @1) + (50 @2) + (25 @3) 1.91 km (7:47 / km) +65m 6:39 / km
ahr:117 max:152 shoes: Asics Gel 1170

Warm up over to DVC with Gina and then some drills before intervals

Running (road) intervals 20:39 intensity: (13 @0) + (6 @1) + (1:21 @2) + (5:44 @3) + (13:15 @4) 4.36 km (4:44 / km) +128m 4:08 / km
ahr:165 max:177 shoes: Asics Gel 1170

7x 600m

was originally supposed to do 8 but I did the first two too fast so i dropped the pace and then kept them consistent but didn't manage the full 8. Body was feeling the speed after so long without intervals.

2:10
2:12
2:21
2:19
2:18
2:20
2:18

Running (road) warm up/down 10:02 intensity: (7 @0) + (32 @1) + (7:19 @2) + (2:04 @3) 1.67 km (6:00 / km) +35m 5:26 / km
ahr:142 max:150 shoes: Asics Gel 1170

Jog back home with a little extra to make it 10 mins

Monday Jan 21, 2013 #

Note

Felt pretty rough this morning, back was tight, calves sore. Got better as the day went on though.
5 PM

Running (road) warm up/down 5:52 intensity: (43 @0) + (2:08 @1) + (3:01 @2) 1.19 km (4:56 / km) +42m 4:12 / km
ahr:133 max:148 shoes: Asics Gel 1170

Run to DVC to meet for the run. Was a bit late.

Running (road) (Recovery) 43:41 intensity: (2:03 @0) + (10:27 @1) + (14:49 @2) + (8:50 @3) + (5:52 @4) + (1:40 @5) 7.15 km (6:07 / km) +220m 5:18 / km
ahr:145 max:196 shoes: Asics Gel 1170

Monday Easy Run adventures with Rob, Charlotte and the extras for today! We went out dalkieth road and around the back of Cameron Toll and then back via King's Buildings. It was bitter at the start, cold and snowing but I warmed up and it was nice! Legs didn't feel as bad as I had thought they might.

The bit of zone 5 was on a downhill and is almost definitely wrong

Strength 36:29 intensity: (32:04 @0) + (4:25 @1)
ahr:105 max:133

Sunday Jan 20, 2013 #

Note

At home, pretty tired. Back got sore in the car on the way home but a fun weekend! I'll upload maps in due course.

Get to go orienteering 4 times next week so that'll be nice.
11 AM

Running (road) warm up/down 11:57 intensity: (3:57 @0) + (5:49 @1) + (2:11 @2) 1.58 km (7:34 / km) +75m 6:07 / km
ahr:125 max:150 shoes: VJ

Jog to the start from MacDonald hotel in Aviemore

O-training 1:02:31 intensity: (1:34 @0) + (2:29 @1) + (37:38 @2) + (20:50 @3) 5.5 km (11:22 / km) +316m 8:50 / km
ahr:152 max:165 shoes: VJ

Training on craigellachie. It was snowy and really tough going. Could feel yesterday in my legs.A lot of the time was spent following tracks but I mostly navigated myself. Cut from 13-18 since I was tired and saw no need for that hill... Was then at the front so did some trail blazing which was quite fun! Need to work on my general strength for this kinda stuff, but also fitness!

Running (road) warm up/down 9:59 intensity: (1:10 @0) + (5:31 @1) + (3:18 @2) 1.59 km (6:17 / km) +16m 5:59 / km
ahr:131 max:148 shoes: VJ

Jog back to the cars with Nixon and Hector.

Saturday Jan 19, 2013 #

9 AM

Running (road) warm up/down 4:07 intensity: (10 @0) + (2:18 @1) + (1:39 @2) 0.74 km (5:34 / km) +9m 5:15 / km
ahr:132 max:148 shoes: VJ

Jog to the start of the SEDS weekend training

Orienteering race 19:28 intensity: (11 @0) + (7 @1) + (9 @2) + (21 @3) + (13:52 @4) + (4:48 @5) *** 3.59 km (5:25 / km) +16m 5:18 / km
ahr:173 max:185 spiked:14/16c shoes: VJ

Mass start gaffled courses on Findhorn Dunes with everyone from SEDS. Pretty intense start to the weekend. Went out a bit hard and missed early so dropped a bit of time but got back into it alright. Fun course

Running (road) warm up/down 9:50 intensity: (6 @0) + (1:00 @1) + (8:32 @2) + (12 @3) 1.27 km (7:45 / km) +10m 7:27 / km
ahr:146 max:159 shoes: VJ

Easy jog with Spongey to pick up some controls

Orienteering race 27:40 intensity: (18 @0) + (15 @1) + (23 @2) + (8:45 @3) + (17:59 @4) *** 5.1 km (5:25 / km) +42m 5:13 / km
ahr:163 max:173 spiked:15/15c shoes: VJ

Local race on Findhorn Dunes and the village, using different bits than earlier. Just took it easy, there was a bit of routechoice to be done and I just tried to keep reading the map
2 PM

Running (road) warm up/down 7:35 intensity: (13 @0) + (4:00 @1) + (3:22 @2) 1.18 km (6:26 / km) +44m 5:25 / km
ahr:137 max:157 shoes: VJ

Jog to the start of the afternoon training in Phorp with everyone

O-training 1:08:16 intensity: (10 @0) + (2:11 @1) + (20:28 @2) + (32:23 @3) + (13:04 @4) 8.43 km (8:06 / km) +274m 6:58 / km
ahr:161 max:178 25c shoes: VJ

Training in Phorp. I was with the guys + Lea Vercelotti. The course was 5 quick controls and then a long leg to the next 5, 5, times. We did various things mass start, 2 mass starts, head to head etc. I was dead tired by the 3rd one and was trailing of the back. Nice enough area but really heavy going in some places

Running (road) warm up/down 7:51 intensity: (15 @0) + (4:29 @1) + (3:07 @2) 1.14 km (6:53 / km) +22m 6:17 / km
ahr:132 max:139 shoes: VJ

Jog back to the cars. Really feeling it in the legs, didn't eat enough lunch or breakfast and I suffered

Friday Jan 18, 2013 #

Note

Snow storms while diving up to granton meant we didn't get here until 10. Too late to do some night o but the driving had my hr up in a few places!

Thursday Jan 17, 2013 #

Note
(rest day)

Going up to Moray tomorrow for a weekend of training with SEDS. Should be good, if it doesn't snow too much.

Wednesday Jan 16, 2013 #

Strength 12:00 [1]

12 PM

Running (off-road) long 1:27:54 intensity: (1:05 @0) + (10:16 @1) + (40:01 @2) + (31:39 @3) + (4:53 @4) 12.34 km (7:07 / km) +467m 5:59 / km
ahr:150 max:171 shoes: VJ

Long run in the Pentlands from Flotterstone.
Light snow on the ground so i decided on VJs. I think on another day they would have been the wrong choice. Ran up to Castlelaw, past the firing range where the army were out in force and along up to the summit of Allermuir Hill. Then along the Capelaw Hill ridge. Went down around the Bonaly resevoir and it was here my GPS decided it didnt want to work anymore. Back over the top of Harbour hil and along the path past Glencorse Resevoir to Flotterstone.

Nice run, mountains looking well with the snow on and some quality views across the forth. Felt slow at the start but felt like I got into more and more as time went on.

Tuesday Jan 15, 2013 #

5 PM

Running (road) intervals 4:38 intensity: (19 @0) + (26 @1) + (2:07 @2) + (1:46 @3) 1.01 km (4:35 / km) +11m 4:21 / km
ahr:142 max:157

I ran an easy 1k interval while I thought no one was going to show up

Running (road) warm up/down 17:44 intensity: (1:36 @0) + (14:54 @1) + (1:14 @2) 2.6 km (6:49 / km) +70m 6:01 / km
ahr:125 max:148

Warm up with people and some drills, just did a lap of the meadows

Running (road) intervals 21:24 intensity: (1:06 @0) + (2:12 @1) + (2:19 @2) + (5:19 @3) + (10:28 @4) 3.99 km (5:22 / km) +36m 5:08 / km
ahr:157 max:176

4x1k intervals in the meadows running with Jo and Thjst.
GPS reckons they were about 980m.
Felt relatively good really which was a bit of a suprise.

3:51
3:49
3:50
3:58

Running (road) warm up/down 7:13 intensity: (38 @0) + (4:30 @1) + (2:05 @2) 1.15 km (6:17 / km) +31m 5:32 / km
ahr:131 max:151 shoes: Asics Gel 1170

Easy jog home

Monday Jan 14, 2013 #

Strength 12:00 [1]

5 PM

Running (road) warm up/down 7:12 intensity: (2:35 @0) + (3:49 @1) + (48 @2) 1.35 km (5:20 / km) +47m 4:33 / km
ahr:122 max:136 shoes: Asics Gel 1170

Warm up to DVC

Running (road) (Recovery) 42:12 intensity: (2:21 @0) + (21:01 @1) + (18:09 @2) + (41 @3) 7.5 km (5:38 / km) +208m 4:56 / km
ahr:132 max:153 shoes: Asics Gel 1170

Easy run with Rob, Charlotte and someone whos name I can't remember! Went along the canal and then back through Morningside.
Felt quite good really

Sunday Jan 13, 2013 #

Note

Back to college tomorrow, will be nice to have some routine to my days I think!
next few weeks should be nice anyway we got:
19/20 SEDS weekend in Moray
26/27 Big Weekend in Edinburgh
9/10 Feb Pre-BUCS training
23/24 BUCS
12 PM

O-training 37:04 intensity: (28 @0) + (2:05 @1) + (29:40 @2) + (4:30 @3) + (21 @4) 5.01 km (7:24 / km) +211m 6:07 / km
ahr:150 max:176 spiked:16/17c shoes: VJ

Sunday morning training. A lot less people went running today due to being up late and so on. Fresh snow too made for fun times, and made the small kites quite hard to see.

I went backwards again (wanted to save the nice area for the end!) but left out the top few controls since I was a bit tired myself. Really nice area and some nice technical control picking. I kept map contact much better today but was going slower to make sure I did. Regretted not going to the further controls afterwards though I did get a bit cold as it was.

Saturday Jan 12, 2013 #

10 AM

Orienteering race 40:11 intensity: (22 @0) + (7 @1) + (4:43 @2) + (24:54 @3) + (9:11 @4) + (54 @5) **** 5.2 km (7:44 / km) +176m 6:37 / km
ahr:166 max:188 spiked:9/11c shoes: VJ

EUOC Club champs, in some informal sense. There was a printing issue and there were only 2 mens maps but this wasn't realised until Simon and Spongey had gone out on them and no one knew the course so everytone else ran the womens, which I won.

Orienteering wasn't great in reality was dodgy on 4 (though i was running along an unmarked ride) and on 6 I didn't climb as much as I should have. For 8 I was not on the path I thought I was, I thought I had gone straight after the open and a bad route to 9. Speed was mostly good though but I need to keep more concentrated

Map (No satellites at the start)
2 PM

O-training 43:37 intensity: (18 @0) + (16 @1) + (1:32 @2) + (17:35 @3) + (23:56 @4) *** 7.22 km (6:02 / km) +117m 5:35 / km
ahr:161 max:171 spiked:11/12c shoes: VJ

Training from the accomodation.

A map around Nethy Bridge. I ran the course backwards while Sam went forwards starting at the same time as me. The start was rough enough underfoot and the map was a bit iffy around 10 and definately on the way to 9 ( found lots of extra things). The north side though was lovely and I was orienteering quite well apart from using my compass. Need to just look down at my map more and worry less about the running.

Map

Friday Jan 11, 2013 #

Strength 12:00 [1]

3 PM

Orienteering race 15:13 intensity: (59 @2) + (10:56 @3) + (2:57 @4) + (21 @5) **** 2.4 km (6:20 / km) +52m 5:43 / km
ahr:167 max:180 spiked:5/7c shoes: VJ

EUOC Banter relay.
It was getting dark so the original plan of teams of two each running two legs was scrapped. We had teams of three where one was in a mass start and handed over to the other two and points were rewarded for entertainment value such as funny changeovers and spectator pass bys.
It was quite fun but short since it had been intended that I would do two courses this length. Ran mostly with Andrew Lindsay which made things faster but 4 was in the wrong place and we both missed 5. I got away from him then at the end. We were 5th in the race but second in the competition with my diving rugby ball catch spectator run through being most note worthy entertainment.

Map (Forgot to start GPS at the start)

O-training 6:29 intensity: (11 @0) + (1:16 @1) + (4:28 @2) + (34 @3) 0.62 km (10:27 / km) +22m 8:55 / km
ahr:143 max:164 shoes: VJ

Short control collecting excursion

Thursday Jan 10, 2013 #

Strength 12:00 [1]
(rest day)

Training weekend with EUOC starting tomorrow with races on Friday and Saturday and a run on Sunday so a rest day today.

Wednesday Jan 9, 2013 #

6 PM

Running (road) warm up/down 6:34 [1] 1.26 km (5:13 / km) +18m 4:52 / km
ahr:80 max:119 shoes: VJ

Warm up, Had to try and find a screwdriver since my headtorch was wobbly and no one seemed to have one. Check headtorch before leaving in future

Orienteering race 49:23 intensity: (16 @0) + (5 @1) + (2:58 @2) + (16:27 @3) + (24:06 @4) + (5:31 @5) 6.77 km (7:18 / km) +351m 5:48 / km
ahr:171 max:186 shoes: VJ

FVO Night-o in Polmaise
Fun race with everyone making complete messes of 1, 2 and 3 one guy got ahead and i caught him on the run in! Nixon and Spongey broke away from the pack at 4 and were never seen again and left me running with a big group.

O-training 30:49 intensity: (1:15 @1) + (18:17 @2) + (11:17 @3) 3.23 km (9:32 / km) +168m 7:34 / km
ahr:152 max:168 shoes: VJ

Went to pick up the first 4 controls with Spongey and Nixon

Tuesday Jan 8, 2013 #

Strength 12:00 [1]

Note

I really hope foam rolling is worth it since it hurts quite a lot
4 PM

Running (road) warm up/down 11:59 intensity: (1:52 @0) + (1:02 @1) + (7:45 @2) + (1:20 @3) 2.27 km (5:17 / km) +37m 4:53 / km
ahr:137 max:154 shoes: Asics Gel 1170

Warm up over to Arthurs seat. Quads feeling tight

Running (road) hills 20:01 intensity: (2 @0) + (53 @1) + (6:04 @2) + (3:00 @3) + (8:36 @4) + (1:26 @5) 3.34 km (6:00 / km) +180m 4:43 / km
ahr:159 max:181 shoes: Salomon speed cross 2

Hill intervals on the grass beside the road under the crags.
wasn't killing it, first any kind of intervals in a very long time and was only really testing the route, which I have decided I like. It's long but it's all runnable while still tough.
Only did 3, basically testing the body to see where it is.
From the boulder to the gravel patch:
3:28
3:35
3:40

Running (road) warm up/down 13:17 intensity: (11 @1) + (2:52 @2) + (9:10 @3) + (1:04 @4) 2.2 km (6:02 / km) +56m 5:22 / km
ahr:154 max:165 shoes: Salomon speed cross 2

Slow jog home.

Monday Jan 7, 2013 #

Strength 12:00 [1]

A series of exercises that will hopefully stop any more silly injuries
1 PM

Running (road) (Recovery) 26:26 intensity: (53 @0) + (3:04 @1) + (3:57 @2) + (5:41 @3) + (12:51 @4) 5.31 km (4:59 / km) +113m 4:30 / km
ahr:154 max:170 shoes: Asics Gel 1170

Easy run to flush out the lungs a bit and see how they were. Didnt always take it as easy as I probably should have...

Sunday Jan 6, 2013 #

Note

Been a bit sick the last few days. Just not sleeping the right hours. Feeling better rapidly and will run again tomorrow

Thursday Jan 3, 2013 #

3 PM

Running (road) 29:33 intensity: (2:45 @0) + (1:22 @1) + (18:38 @2) + (6:48 @3) 5.71 km (5:11 / km) +29m 5:03 / km
ahr:141 max:159 shoes: Asics Gel 1170

Ran over to Alien Rock 2 to do some bouldering with Seamus.
Never been over to that side of Edinburgh before. It seems the same...
4 PM

Rock Climbing 30:00 [1]

I was there for 2 and a half hours which probably meant about 30 mins of actual effort!
7 PM

Running (road) 31:41 intensity: (18 @0) + (13 @1) + (3:33 @2) + (20:37 @3) + (7:00 @4) 5.71 km (5:33 / km) +140m 4:57 / km
ahr:157 max:174 shoes: Asics Gel 1170

Ran home, apparently there was a lot of downhill on the way there that I didn't notice cause I sure felt some uphill on the way back. Went along Leith Water walk which is a nice path but then I ended up somewhere and just randomised until I got to Princes St. Worked out well.

Sports Tracks is really bad for climb in cities it would seem as it had originally overestimated both runs today by about 100m. I'll let AP do some correcting for now

Wednesday Jan 2, 2013 #

11 AM

Running (road) race 22:10 intensity: (10 @0) + (6 @1) + (4 @2) + (16 @3) + (12:07 @4) + (9:27 @5) 3.22 km (6:53 / km) +215m 5:10 / km
ahr:176 max:188 shoes: Salomon speed cross 2

Hill Race No. 1 of Scotland. The Greenamntle Dash in Broughtoni. A short race being only 3k but an absolute suffer fest. The start was sprint along a road, to get position to hop a stone wall, across some pitches then hurdle a fence into a river. Following this was a slight incline through a marsh. Then the race started coming out into the fields and going up, and up with 175m climb in 0.5km... Clearly that hurt a lot but eventually the summit was reached and I could not be bothered trying to run back down that. So I slid and succesfully gained about 7 places as people fearfully descended. To finish was more pain on a gently sloping road, with small uphill kicks that seemed to go on forever.

Really fun, retrospectively... The prize giving was good with any winners getting copious amounts of beer (Seamus somehow was 3rd!) and also free pasta was to be had!

Running (road) warm up/down 5:07 intensity: (1:41 @1) + (3:26 @2) 0.62 km (8:15 / km) +10m 7:40 / km
ahr:138 max:149 shoes: Salomon speed cross 2

A small warm down

Tuesday Jan 1, 2013 #

Note

Walked up Arthur's Seat for the sunrise and sat on the top in a sleeping bag waiting for it! Did a bit of swimming and stuff today as well

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