Training Log Archive: PurkoIn the 7 days ending Nov 24, 2013:
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Sunday Nov 24, 2013 #
11 AM
Running long 1:32:00 [3] 14.7 km (6:16 / km) +740m 5:00 / km
shoes: Inov Mudroc 290
Long run with Jack and Rob. Ran to Jack's flat from which we drove to the Pentlands. Long steady run, started by passing around Caerketton hill, before heading up to Allermuir. Then along the ridge to Capelaw before dropping down to Glencorse reservoir. Return back around Castlelaw and back up Allermuir, before finally descending back to the carpark via Caerketton. Run in the Pentlands was 12.34 km and took 1:21.30
Thursday Nov 21, 2013 #
Event: FWTN #5 - Buckstone
7 PM
Cycling warm up/down 39:16 [2] 11.33 km (17.3 kph) +100m
Cycle to the event and back. On the way back I varied it up a bit and went along the track around the edge of Braids that we ran on on Saturday. So much fun in the dark on the single track wooo!
Orienteering race 33:50 [4] *** 6.28 km (5:23 / km) +50m 5:11 / km
spiked:22/22c shoes: Inov Mudroc 290
FWTN #5 at Buckstone. We did a mass start as which was a nice variation, I ran with Rob for the first 5 but then we had different butterfly loops so I didn't see him until number 19 where he had gained about a minute lead on me! No real errors, just slow map reading due to a very inconvenient fold on the most important part; the center of the butterfly loop! 4.5km
Wednesday Nov 20, 2013 #
11 AM
Squash 45:00 [2]
shoes: Head M-Grid
Squash against Jamie again, still one sided, but he's getting better!
1 PM
Gym 25:00 [4]
Lunchtime 45 min circuits session. The set up has changed, they're now mini circuits, so there are 4 stations with 4 mini stations in them, rotating around each station 3 times before moving on to the next one.
Tuesday Nov 19, 2013 #
6 PM
Running intervals 16:55 [5] 4.65 km (3:38 / km)
shoes: Asics Gel 1170
Definitely need a new battery for the heart rate monitor, no useful data at all! Avg 4:14 per lap. Felt good however pace was slower than last time and times varied +- 3 seconds either side of the mean which is poor and 4 seconds per lap slower!
Running warm up/down 29:00 [2] 3.44 km (8:26 / km) +30m 8:05 / km
shoes: Asics Gel 1170
Monday Nov 18, 2013 #
6 PM
Running (EUOC club run) 38:07 [2] 6.43 km (5:56 / km) +65m 5:39 / km
shoes: Asics Gel 1170
Gentle club run to try and un-stiffen my legs from the lack of post race stretching.