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Training Log Archive: Lexc

In the 7 days ending Feb 28, 2016:

	activity	#	time	miles		km		+m
	Orienteering	5	5:13:04	32.09	(9:45)	51.65	(6:04)	250
	Running	6	4:34:02	26.99	(10:09)	43.44	(6:18)	1051
	Gym	1	1:00:00
	Total	8	10:47:06	59.09		95.09		1301
averages - weight:69.2kg

2:17

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Sunday Feb 28, 2016 #

Orienteering race 1:19:57 [5] 15.22 km (5:15 / km)
shoes: Icebug Acceleritas4 RB9X

Feeling very tired before I started just want to get that out there...

Quite a fun little run. 15km though is too far for me at the moment.... Got to about 7km then saw bigby, made a mistake (2.5mins, cause - oxygen debt destroying my ability to think logically) and also got some mad heel blisters on my feet (need to wear in my shoes some more ) all completely killing off my pace and ability to run. Crawled around the last few controls trying to be as clean as possible. Weird with not having running as my strong point at the moment :(

that'll all change over the next few weeks though ;)

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Icebug Acceleritas4 RB9X

Saturday Feb 27, 2016 #

Event: British Night Championships (UKOL)

10 AM

Running 47:46 [3] 7.93 km (6:01 / km)
shoes: Nike Flyknit Racer

Some nice cheap miles with arri and Håkon around coventry. Did a lot of drills in the middle for about 15mins.
Absolutely smashed Harry on the strides ;)

C • ;) 3

6 PM

Orienteering race 1:14:48 [5] 10.17 km (7:21 / km)
shoes: Icebug Acceleritas4 RB9X

Took this as a training session. Didn't care about the result. Nothing matters until the jk anyway! Was going okay until midway when my lack of fitness hit pretty hard. Weird area...

C • Just because... 3

Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Icebug Acceleritas4 RB9X

Drills and wu

Friday Feb 26, 2016 #

Running long 1:43:15 [3] 15.12 km (6:50 / km) +1001m 5:08 / km
shoes: Nike Zoom Structure 19 #black

Beautiful long Pentlands run with the boys(Håkon, Tim and Dan). Perfect conditions if not a little too slippery for my nikes. Did part of skyline from flotterstone along to West kip (though I took a little break there) and then some cheeky cross country terrain stuff on the way back.

Lovvveeely.

Thursday Feb 25, 2016 #

Orienteering 59:37 [3] 9.7 km (6:09 / km)
shoes: Nike Zoom Structure 19 #black

Sprint training around liberton with Håkon. Relatively good technically for the first one but lacking my high end speed!! :( (acceleration and deceleration plus attacking corners is the route cause I think).

Second one I was technically poor but keeping pace with Håkon till everything collapsed at the end. Oxygen debt and lactic acid...

Gym 1:00:00 [3]

25x30kg squats as part of knee rehab.

Core

Rolling
Warm up and down on treadmill.

Wednesday Feb 24, 2016 #

Running 45:00 [4] 9.5 km (4:44 / km)
shoes: Nike Flyknit Racer

PHYS testing.

Before hand we'd agreed that I would only go until lactate threshold due to not wanting to get ill/injured again so only up to the end of 18kph.

Felt nice and cruisey though :)

Orienteering 31:07 [4] 6.35 km (4:54 / km)
ahr:176 shoes: Icebug Acceleritas4 RB9X

Nice little course around craigmillar. Did it mass start with Ali, Dan and Håkon. Good fun!

First double day in 3months... What will break first? My knee or my lungs?

Note
weight:69.2kg

Getting fat

Tuesday Feb 23, 2016 #

Note
(rest day)

Have an inhaler now from the doctor to help... Hopefully it will.
Physiological testing tomorrow - let's see how bad winter training has hit me....

Running 48:01 [3] 6.89 km (6:58 / km) +50m 6:44 / km
shoes: Nike Flyknit Racer

Jogged to the killing fields and did about 20mins of drills. Easy.

Monday Feb 22, 2016 #

Orienteering 1:07:35 [3] 10.21 km (6:37 / km) +250m 5:54 / km
shoes: Icebug Acceleritas4 RB9X

Secret training in a secret location. Still a bit coughy damn.

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