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Training Log Archive: Lulu

In the 7 days ending Nov 7, 2021:

activity # timemileskm+m
  Running4 3:00:48 19.6(9:14) 31.54(5:44) 175
  Netball3 2:30:00
  Orienteering1 45:58 5.16(8:54) 8.31(5:32) 60
  Strength and Conditioning1 30:00
  Total9 6:46:46 24.76 39.85 235

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MoTuWeThFrSaSu

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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