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Training Log Archive: Lulu

In the 30 days ending Nov 30, 2021:

activity # timemileskm+m
  Running13 10:37:28 65.5(9:44) 105.41(6:03) 1235
  Netball12 10:25:00
  Orienteering5 4:14:37 22.83(11:09) 36.74(6:56) 735
  Climbing3 2:15:00
  Strength and Conditioning2 55:00
  Cycling1 42:48 9.68(13.6/h) 15.57(21.8/h) 200
  Total33 29:09:53 98.01 157.73 2170
  [1-5]33 29:09:49

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MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTu

Monday Nov 29, 2021 #

9 PM

Netball 1:00:00 [1]

Sunday Nov 28, 2021 #

7 PM

Netball 40:00 [2]

Saturday Nov 27, 2021 #

1 PM

Netball 30:00 [2]

Friday Nov 26, 2021 #

3 PM

Climbing 45:00 [1]

6 PM

Running 55:10 intensity: (2:19 @1) + (25:44 @2) + (22:24 @3) + (4:43 @4) 8.65 km (6:22 / km) +140m 5:54 / km
ahr:165 max:189 shoes: Scott Supertrac Ultra RC

Bford loop with Frey. Legs feeling unsurprisingly fresh after no running but chest sore and cold making it a bit of a snotty one.

Thursday Nov 25, 2021 #

Note
(rest day)

Full of cold :( Staying inside, wish I could say 'in the warmth' but the flat is freezing :(((

Wednesday Nov 24, 2021 #

2 PM

Netball 1:00:00 [1]

Tuesday Nov 23, 2021 #

6 AM

Netball 1:30:00 [1]

Monday Nov 22, 2021 #

Note
(rest day)

A lot of sleeping.

Sunday Nov 21, 2021 #

11 AM

Orienteering race 1:09:12 intensity: (1:04 @1) + (6:59 @2) + (38:28 @3) + (22:31 @4) + (10 @5) 10.57 km (6:33 / km) +110m 6:13 / km
ahr:173 max:196 shoes: VJ Xtrm

2 PM

Climbing 45:00 [1]

Saturday Nov 20, 2021 #

10 AM

Running warm up/down 14:52 intensity: (32 @1) + (14:07 @2) + (10 @3) + (3 @4) 2.53 km (5:52 / km) +15m 5:42 / km
ahr:154 max:179 shoes: Scott Supertrac Ultra RC

Running intervals 19:00 [4] 3.56 km (5:20 / km) +155m 4:23 / km
ahr:162 max:179 shoes: Scott Supertrac Ultra RC

Running warm up/down 16:42 intensity: (42 @1) + (5:50 @2) + (10:08 @3) + (2 @4) 2.6 km (6:25 / km) +15m 6:14 / km
ahr:165 max:181 shoes: Scott Supertrac Ultra RC

Friday Nov 19, 2021 #

3 PM

Climbing 45:00 [1]
(rest day)

Thursday Nov 18, 2021 #

6 PM

Running warm up/down 33:45 intensity: (48 @1) + (13:56 @2) + (15:25 @3) + (3:36 @4) 5.14 km (6:34 / km) +120m 5:53 / km
ahr:166 max:187 shoes: Scott Supertrac Ultra RC

Orienteering 48:57 intensity: (18 @1) + (2:20 @2) + (27:45 @3) + (18:23 @4) + (11 @5) 7.76 km (6:18 / km) +155m 5:44 / km
ahr:172 max:197 shoes: Scott Supertrac Ultra RC

Running warm up/down 27:09 intensity: (11 @1) + (27 @2) + (20:46 @3) + (5:45 @4) 4.27 km (6:21 / km) +90m 5:45 / km
ahr:176 max:185 shoes: Scott Supertrac Ultra RC

Wednesday Nov 17, 2021 #

3 PM

Netball 1:00:00 [1]

Tuesday Nov 16, 2021 #

5 PM

Running warm up/down 24:34 [2] 3.93 km (6:15 / km) +5m 6:13 / km
ahr:142 max:167 shoes: Scott Supertrac Ultra RC

Running intervals 28:30 [4] 5.46 km (5:13 / km) +30m 5:05 / km
ahr:140 max:178 shoes: Scott Supertrac Ultra RC

Running warm up/down 23:29 [2] 3.44 km (6:50 / km) +45m 6:25 / km
ahr:151 max:185 shoes: Scott Supertrac Ultra RC

Monday Nov 15, 2021 #

8 PM

Netball 30:00 [2]

Sunday Nov 14, 2021 #

6 PM

Netball 45:00 [2]

Saturday Nov 13, 2021 #

8 AM

Running 17:22 intensity: (24 @1) + (15:21 @2) + (1:37 @3) 3.57 km (4:52 / km) +10m 4:48 / km
ahr:158 max:174 shoes: NB Fresh Foam 880v10

12 PM

Running warm up/down 5:55 intensity: (2:40 @1) + (3:05 @2) + (10 @3) 1.01 km (5:52 / km)
ahr:143 max:170 shoes: VJ Falcon

Orienteering race 41:35 intensity: (23 @1) + (4:07 @2) + (12:59 @3) + (16:11 @4) + (7:55 @5) 5.33 km (7:48 / km) +150m 6:50 / km
ahr:180 max:199 shoes: VJ Falcon

Running warm up/down 14:58 intensity: (1:06 @1) + (2:30 @2) + (11:16 @3) + (6 @4) 2.12 km (7:04 / km) +10m 6:55 / km
ahr:166 max:180 shoes: VJ Falcon

Friday Nov 12, 2021 #

3 PM

Cycling 42:48 intensity: (4 @0) + (1:20 @1) + (30:28 @2) + (10:56 @3) 15.57 km (21.8 kph) +200m
ahr:160 max:176

2 seat laps easy. PR up the seat climb was a nice surprise. Should go hard up it someday...
5 PM

Strength and Conditioning 25:00 [1]

Core, back and glutes.

Thursday Nov 11, 2021 #

5 PM

Running warm up/down 15:17 intensity: (2:01 @1) + (6:52 @2) + (6:06 @3) + (18 @4) 2.7 km (5:40 / km) +45m 5:13 / km
ahr:158 max:184 shoes: Scott Supertrac Ultra RC

Orienteering 48:55 intensity: (7:47 @1) + (27:05 @2) + (13:36 @3) + (27 @4) 4.77 km (10:15 / km) +260m 8:03 / km
ahr:157 max:181 shoes: Scott Supertrac Ultra RC

Seat techy. Good dark night with a bright moon which I kept thinking was someone running towards me... Relying on my knowledge of the seat a bit too much for the nav, oops.
C • Nav 1

Running warm up/down 16:21 intensity: (1:26 @1) + (5:26 @2) + (9:29 @3) 2.9 km (5:38 / km) +10m 5:33 / km
ahr:148 max:177 shoes: Scott Supertrac Ultra RC

Wednesday Nov 10, 2021 #

11 AM

Running 1:08:58 intensity: (5:45 @1) + (30:18 @2) + (24:14 @3) + (8:41 @4) 9.2 km (7:30 / km) +285m 6:30 / km
ahr:162 max:187 shoes: Scott Supertrac Ultra RC

Easy seat plodding with Alex. How I have missed this on Wednesdays, especially with my fave seat run buddy <3
3 PM

Netball 1:00:00 [1]

Tuesday Nov 9, 2021 #

5 PM

Running warm up/down 23:56 intensity: (4:14 @1) + (12:47 @2) + (6:53 @3) + (2 @4) 3.83 km (6:15 / km) +5m 6:12 / km
ahr:155 max:182 shoes: VJ Xtrm

Running intervals 29:00 intensity: (10 @2) + (7:52 @3) + (15:58 @4) + (5:00 @5) 5.59 km (5:11 / km) +35m 5:02 / km
ahr:165 max:185 shoes: VJ Xtrm

2x10(2), 5. Took it easy running around 4:50s with Sigrid. Struggling a bit at the time but felt quite good at the end and was full of energy in the evening so should probably have tried a bit harder... 4:50, 4:52, 4:40.

Running warm up/down 21:42 intensity: (40 @1) + (2:57 @2) + (12:33 @3) + (5:18 @4) + (14 @5) 3.37 km (6:26 / km) +45m 6:02 / km
ahr:170 max:194 shoes: VJ Xtrm

Monday Nov 8, 2021 #

Note
(rest day)

Looks like another rest. Plans to do core and hmr in the eve but a spontaneous trip to Glasgow for a gig put a halt to those.

Sunday Nov 7, 2021 #

Note
(rest day)

I think netball, xc, a ceilidh and big cheese yesterday was quite enough to warrant a lazy day. Got out for some air to play tennis with Lucy and Sasha in the fading light.
3 PM

Running 6:24 intensity: (2:28 @1) + (2:55 @2) + (45 @3) + (16 @4) 1.21 km (5:18 / km)
ahr:152 max:183 shoes: NB Fresh Foam 880v10

To tennis.

Running 6:28 intensity: (15 @1) + (1:26 @2) + (4:47 @3) 1.12 km (5:48 / km)
ahr:164 max:171 shoes: NB Fresh Foam 880v10

From tennis.

Saturday Nov 6, 2021 #

9 AM

Netball 30:00 [2]

Vs Heriot Watt 1s. Two quarters at C then had to boost before the last quarter to get the bus to xc. Finger less swollen and bruised but taped up as still sore. Won 41-20.
12 PM

Running warm up/down 17:46 intensity: (8:13 @1) + (5:06 @2) + (4:09 @3) + (18 @4) 2.8 km (6:21 / km) +5m 6:18 / km
ahr:149 max:183 shoes: Scott Supertrac Ultra RC

Running 18:03 intensity: (10:04 @4) + (7:59 @5) 4.0 km (4:31 / km) +5m 4:29 / km
ahr:179 max:199

National Short Course XC, Lanark. Legs a bit tired post netball but I just don't have the leg turnover to get any speed which is getting a bit frustrating. Maybe need to incorporate some long strides into easy runs... Enjoyed myself anyway, and can now officially say I've raced Laura Muir which is pretty cool!!

Running warm up/down 25:00 intensity: (31 @1) + (4:13 @2) + (15:56 @3) + (4:20 @4) 3.73 km (6:42 / km) +35m 6:24 / km
ahr:177 max:188 shoes: Scott Supertrac Ultra RC

Friday Nov 5, 2021 #

6 PM

Strength and Conditioning 30:00 [1]
(rest day)

Thursday Nov 4, 2021 #

7 PM

Orienteering 45:58 intensity: (4:25 @2) + (14:43 @3) + (26:39 @4) + (11 @5) 8.31 km (5:32 / km) +60m 5:20 / km
ahr:177 max:193 shoes: NB Fresh Foam 880v10

FwtN, Mortonhall. Planned by Pete so was a great course with a lovely long leg all the way over to the walled garden! Taking it steady before xc at the weekend and finished 2nd woman only 5mins down on Fi.

Wednesday Nov 3, 2021 #

2 PM

Netball 1:00:00 [1]

Tuesday Nov 2, 2021 #

5 PM

Running warm up/down 23:31 intensity: (3:26 @1) + (8:49 @2) + (11:16 @3) 3.89 km (6:02 / km) +5m 6:00 / km
ahr:160 max:177 shoes: Scott Supertrac Ultra RC

Running intervals 25:02 intensity: (5:07 @3) + (12:08 @4) + (7:47 @5) 5.05 km (4:57 / km) +25m 4:50 / km
ahr:168 max:178 shoes: Scott Supertrac Ultra RC

3x7(2). Did the classic of starting fast with the group and hit 1k in 4:34, but was feeling motivated so decided to push for constant paces across the reps. And suceeded, happy days:) 4:36, 4:36, 4:37.

Running warm up/down 24:52 intensity: (1:03 @1) + (1:10 @2) + (16:48 @3) + (5:51 @4) 3.61 km (6:53 / km) +50m 6:26 / km
ahr:172 max:189 shoes: Scott Supertrac Ultra RC

Monday Nov 1, 2021 #

6 PM

Running 33:42 intensity: (6:10 @1) + (5:10 @2) + (20:34 @3) + (1:48 @4) 6.13 km (5:30 / km) +50m 5:17 / km
ahr:162 max:187 shoes: NB Fresh Foam 880v10

Louise special HMR. Roped into lead a bit last minute so went for my classic hospital loop:)
9 PM

Netball 1:00:00 [1]

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