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Training Log Archive: АТ

In the 7 days ending Mar 31, 2019:

activity # timemileskm+mload
  Running7 4:19:30 30.41(8:32) 48.94(5:18) 552129.1
  Orienteering3 2:04:45 13.23(9:26) 21.28(5:52) 62465 /70c92%117.2
  S & C2 2:00:0030.0
  Stretching/ Rolling6 1:30:00
  XT2 1:00:0015.0
  Drills1 10:002.5
  Total15 11:04:15 43.64 70.23 117665 /70c92%293.9
  [1-5]9 9:34:15
averages - sleep:9

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MoTuWeThFrSaSu

Sunday Mar 31, 2019 #

10 AM

Running warm up/down 11:34 intensity: (4:17 @1) + (7:17 @2) 1.99 km (5:49 / km) +20m 5:32 / km
ahr:136 max:150 shoes: NB Summit KOM

Orienteering race 32:51 intensity: (15 @1) + (9 @2) + (10:45 @3) + (21:42 @4) ** 5.54 km (5:56 / km) +255m 4:49 / km
ahr:173 max:182 spiked:16/18c shoes: Inov8 X-Talon 200 #2

BUCs Relay - Dumyat - 1st!



Set off in an little three man pack with Ali M a little way ahead in the lead. Big miss at #2 with Aidan Smith and Ali, then just on the back of Ali for a bit, then got a mega stitch so had to walk/jog for a wee while to recover, then Dan caught me, then Dan messed up, then the stitch went away so I started running fast again with Ali now a fair way into the distance. Through spectator, into the woods, suddenly I'm just behind Ali, big hill, legs tired, stitch is back but the finish is close so just grind it out to get there. 4th out 2nd in, about 10s off the front, jobs a good one. Sasha did good and so we won!! BUCS gold in my first BUCS so very pleased with that, an excellent day out!
6 PM

Running 22:45 intensity: (13:57 @1) + (8:48 @2) 4.27 km (5:19 / km) +23m 5:11 / km
ahr:133 max:144 shoes: NB Zante V4

The cool down that never happened at the event. Full meadows lap, very nice.
9 PM

Stretching/ Rolling 15:00 [0]

Saturday Mar 30, 2019 #

Event: Scottish Middle Distance Championships (incorporating BUCS Individual Long
 
1 PM

Running 15:51 intensity: (2:46 @1) + (13:05 @2) 2.32 km (6:49 / km) +179m 4:55 / km
ahr:140 max:154 shoes: VJ Bold 9

Orienteering tempo 1:01:33 intensity: (1:10 @1) + (2:35 @2) + (11:52 @3) + (45:53 @4) + (3 @5) *** 9.7 km (6:21 / km) +342m 5:24 / km
ahr:173 max:185 spiked:23/24c shoes: VJ Bold 9

BUCs Individual - Birnam Hill - 12th.

Running 16:38 intensity: (1:18 @1) + (10:23 @2) + (4:57 @3) 3.08 km (5:24 / km) +44m 5:03 / km
ahr:149 max:164 shoes: NB Summit KOM

Friday Mar 29, 2019 #

1 PM

XT (Elliptical) 30:00 [1]
ahr:107 max:118 (rest day) shoes: Salomon S-Lab Sonic

Post gym.

S & C (Gym) 1:00:00 [1]
shoes: Salomon S-Lab Sonic

A good big session. Got a lot done and felt g.
9 PM

Stretching/ Rolling 15:00 [0]

Thursday Mar 28, 2019 #

3 PM

Running 10:23 intensity: (7:49 @1) + (2:34 @2) 2.1 km (4:57 / km) +28m 4:38 / km
ahr:127 max:143 slept:8.0 shoes: NB Zante V4

Orienteering 30:21 intensity: (4:47 @1) + (25:34 @2) 6.04 km (5:01 / km) +26m 4:55 / km
ahr:143 max:154 spiked:26/28c shoes: NB Zante V4

Pedders Tekkers round the hospital and surroundings. Was good fun and tricky even at low speed.

Running 22:09 intensity: (11:28 @1) + (8:09 @2) + (2:06 @3) + (26 @4) 4.36 km (5:04 / km) +22m 4:57 / km
ahr:138 max:177 shoes: NB Zante V4

Home via the links for some hill strides, getting cheered on by the glengals (I think!?).
9 PM

Stretching/ Rolling 15:00 [0]

Wednesday Mar 27, 2019 #

1 PM

XT (Swimming) 30:00 [1]
slept:10.0

Woke up at 7 feeling a bit groggy so went back to sleep and swam now. A good decision me thinks, bit did mean Felix was lonely this morning :(
2 PM

Running 1:00:17 intensity: (20:07 @1) + (35:08 @2) + (5:02 @3) 11.48 km (5:15 / km) +185m 4:52 / km
ahr:140 max:164 shoes: NB Summit KOM

Straight home from swimming and straight onto the run. Legs feeling tired so just plodding along nicely.
10 PM

Stretching/ Rolling 15:00 [0]

Tuesday Mar 26, 2019 #

9 AM

Note

Maps from last week up :)
5 PM

Running warm up/down 16:04 intensity: (4:06 @1) + (11:58 @2) 3.33 km (4:50 / km)
ahr:136 max:149 shoes: NB Zante V4

Drills 10:00 [1]
ahr:102 max:134 shoes: NB Fuelcell Impulse

Running intervals 42:43 intensity: (9:56 @1) + (6:48 @2) + (7:41 @3) + (13:43 @4) + (4:35 @5) 8.46 km (5:03 / km)
ahr:159 max:192 shoes: NB Fuelcell Impulse

2 * 1200m, 2 * 1000m, 2 * 800m, 4 * 200m

EUOC Ints. Legs feeling wrecked from the weekend so chilled on most the reps, had a tasty kick on the last 800m for the bants then onto some super speedy 200s. Good fun all around and legs feeling better now than at the start so happy days.

Running warm up/down 9:36 intensity: (3:27 @1) + (6:09 @2) 1.47 km (6:31 / km)
ahr:138 max:151 shoes: NB Zante V4

10 PM

Stretching/ Rolling 15:00 [0]

Monday Mar 25, 2019 #

5 PM

Running 31:30 intensity: (13:01 @1) + (18:29 @2) 6.07 km (5:11 / km) +50m 4:59 / km
ahr:134 max:151 shoes: NB Zante V4

To and from gym with Dan. Legs tired, easy week incoming.

S & C (Gym) 1:00:00 [1]
shoes: Salomon S-Lab Sonic

Didn't do much coz amma quite tired fron the weekend.
9 PM

Stretching/ Rolling 15:00 [0]

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