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Training Log Archive: DaveR

In the 31 days ending Dec 31, 2018:

activity	#	time	miles		km		+m
Cycling-commuting	13	11:03:30	156.9	(4:14)	252.5	(2:38)
Mountain Biking	5	4:24:30	49.59	(5:20)	79.8	(3:19)	770
Trail run	3	3:08:30	22.62	(8:20)	36.4	(5:11)	550
Orienteering	3	3:03:13	17.71	(10:21)	28.5	(6:26)	250
Hill run	3	2:35:30	15.78	(9:51)	25.4	(6:07)	810
Circuit training	5	1:27:00
Road Running	1	42:00	5.59	(7:31)	9.0	(4:40)
Running-Garscube	1	42:00	4.54	(9:16)	7.3	(5:45)
Total	26	27:06:13	272.72		438.9		2380

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Monday Dec 31, 2018 #

Mountain Biking 1:11:00 [3] 21.2 km (3:21 / km) +230m 3:11 / km
(injured)

Out WHW, back through Craigallean (much more due to be felled), Khyber field and home. Calf no worse.

Circuit training 25:00 [3]

Stretching +strengthening

Sunday Dec 30, 2018 #

Mountain Biking 54:00 [3] 16.8 km (3:13 / km) +130m 3:06 / km
(injured)

MTB in the dark, mainly up the WHW. Still cycling on instep, especially R leg, and probably unbalanced in power, but apart from very occasional twinge when hitting unexpected bumps R calf was OK.

Saturday Dec 29, 2018 #

Mountain Biking 30:00 [3] 8.8 km (3:25 / km)
(injured)

Gentle test ride to see what the calf thinks. MTB stylists would be horrified by the "pedalling with the instep" look.

Thursday Dec 27, 2018 #

Note
(injured)

Tried a nice beach walk, turned into a very short walk. Lots of stretching and rolling (using an empty Prosecco bottle:-) ).

Wednesday Dec 26, 2018 #

Trail run 35:00 [3] 5.4 km (6:29 / km)
(injured)

Chill run round Castle Douglas Loch with the older teenager (her description), then R calf got very tight and unhappy leading to some painful stretching and a grumpy, limpy walk back.
Lower middle of calf is tight, really notices stretching on a bent knee but OK on a straight knee.

Tuesday Dec 25, 2018 #

Mountain Biking 48:30 [3] 14.6 km (3:19 / km) +180m 3:08 / km

Cold, claggy, foggy. The Khyber field was still claggy and foggy but less cold.

Monday Dec 24, 2018 #

Orienteering 38:00 [3] 5.7 km (6:40 / km) +110m 6:05 / km

Little night-O on the very frosty golf course. Not sure the map is as consistent as it could be, one fence and some trees have disappeared too. Lovely night to be out.

Sunday Dec 23, 2018 #

Trail run 1:33:30 [3] 17.9 km (5:13 / km) +430m 4:40 / km

Glen Loin Loop from Arrochar. Lovely morning for it. Mirjam and Ty running too. I trailed behind Mirjam so I didn't get lost, she interpreted this as "pushing her on". Great views and cloud inversions. Longest run for a while, really enjoyed it (even when I thought I was about to be dropped).

Saturday Dec 22, 2018 #

Mountain Biking 1:01:00 [3] 18.4 km (3:19 / km) +230m 3:07 / km

Friday Dec 21, 2018 #

Cycling-commuting 30:00 [3] 11.1 km (2:42 / km)

Wandery way in to work.

Cycling-commuting 26:00 [3] 9.8 km (2:39 / km)

Circuit training 15:00 [3]

Glutes strength and stretch

Thursday Dec 20, 2018 #

Cycling-commuting 25:00 [3] 9.9 km (2:32 / km)

Cycling-commuting 24:00 [3] 9.4 km (2:33 / km)

Hill run 55:00 [3] 9.7 km (5:40 / km) +230m 5:04 / km

Aborted Dunellen run due to too many cows, so back up and then to the top of Cochno. Clyde crew of Steve, Alice, Ty Mirjam and a guest appearance by Thomas who occasionally flashed past us.

Wednesday Dec 19, 2018 #

Cycling-commuting 24:00 [3] 9.6 km (2:30 / km)

Ice route, usual black ice for first 150m

Cycling-commuting 24:00 [3] 9.4 km (2:33 / km)

Tuesday Dec 18, 2018 #

Road Running 42:00 [3] 9.0 km (4:40 / km)

Run in to work before the Christmas meal.

Monday Dec 17, 2018 #

Cycling-commuting 25:00 [3] 9.8 km (2:33 / km)

Cycling-commuting 25:00 [3] 9.4 km (2:40 / km)

Sunday Dec 16, 2018 #

Orienteering 52:03 [3] 6.6 km (7:53 / km) +140m 7:08 / km

SoSOL at Bar Wood.
Early start on a snowy morning. Lovely but not terribly competent, seems easier to give out sound coaching advice than to take it yourself.
Trying the one lens approach - pretty much worked
Overtook Mirjam way too many times.

Orienteering warm up/down 15:00 [3] 2.0 km (7:30 / km)

Warm up and worm down

Friday Dec 14, 2018 #

Cycling-commuting 24:00 [3] 9.6 km (2:30 / km)

Ice route, cold, clear morning.

Cycling-commuting 25:00 [3] 9.4 km (2:40 / km)

Thursday Dec 13, 2018 #

Cycling-commuting 25:00 [3] 9.8 km (2:33 / km)

Mild headwind? slightly tired?

Cycling-commuting 25:00 [3] 9.4 km (2:40 / km)

Hill run 51:00 [3] 7.7 km (6:37 / km) +330m 5:27 / km

The Slacks, clockwise with the Clyde crew. Mirjam, Ty, Ian, Al and Steve. Cold clear evening with crisp underfoot conditions and a cold easterly wind.

Wednesday Dec 12, 2018 #

Cycling-commuting 27:00 [3] 10.3 km (2:37 / km)

Through Garscube and then Cleveden Rd for a change.

Cycling-commuting 26:00 [3] 9.8 km (2:39 / km)

Circuit training 20:00 [3]

Introductory Garscube S&C testing and glute work

Tuesday Dec 11, 2018 #

Cycling-commuting 25:00 [3] 9.8 km (2:33 / km)

Cycling-commuting 25:00 [3] 9.7 km (2:35 / km)

Running-Garscube 42:00 [3] 7.3 km (5:45 / km)

Juniors did 8 hills, I trailed along behind.

Monday Dec 10, 2018 #

Cycling-commuting 25:00 [3] 9.6 km (2:36 / km)

Cycling-commuting 24:30 [3] 9.4 km (2:36 / km)

Circuit training 12:00 [3]

Glute work

Sunday Dec 9, 2018 #

Trail run 1:00:00 [3] 13.1 km (4:35 / km) +120m 4:23 / km

Dougalston, Reservoir and home. Legs felt a bit dead, recovery from a lack of running, a weekend of standing around as juniors did their thing, and new Innov8s that feel a bit dead.

Friday Dec 7, 2018 #

Cycling-commuting 24:00 [3] 9.8 km (2:27 / km)

Blustery

Cycling-commuting 27:00 [3] 9.4 km (2:52 / km)

Wet, strong blustery wind.

Thursday Dec 6, 2018 #

Cycling-commuting 25:00 [3] 9.8 km (2:33 / km)

Normal route, not very wet, not very windy. Winter.

Cycling-commuting 26:00 [3] 9.6 km (2:42 / km)

Hill run 49:30 [3] 8.0 km (6:11 / km) +250m 5:21 / km

356 clockwise with Steve and Al, relatively mild and soggy underfoot.

Wednesday Dec 5, 2018 #

Cycling-commuting 27:00 [3] 9.7 km (2:47 / km)

Walk the black ice, big traffic queues, cold, grey. Still fun.

Cycling-commuting 27:00 [3] 9.7 km (2:47 / km)

Tuesday Dec 4, 2018 #

Cycling-commuting 26:00 [3] 9.6 km (2:42 / km)

Bambi on (black) ice for the first 400m. Walking, but still way too exciting, then tentative cycle on the gritted roads.

Cycling-commuting 27:00 [3] 9.7 km (2:47 / km)

Sunday Dec 2, 2018 #

Orienteering 11:47 [3] 2.7 km (4:22 / km)

Glasgow Parks Race 1/3
Fast and furious, a few 5s wobbles, 8s down

Orienteering 12:26 [3] 2.7 km (4:36 / km)

Glasgow Parks Race 2/3 Tollcross Park
Failed to switch on SI AIR so standard dibbing - maybe that's why I was 30s down this time (and not the inability to run hard uphill.

Orienteering 23:57 [3] 3.8 km (6:18 / km)

Glasgow Parks Race 3/3 Drumpellier
Chasing start made a spectacular hash of the route to 2, and a few other minor errors meant that I was never in touch with the leading 3, and had STAG's Garry T with me for some time (he finished 15s behind). We ended about 3 minutes down on this leg.

At least I was running reasonably without coughing fits during or after

Orienteering warm up/down 30:00 [3] 5.0 km (6:00 / km)

Lots of increasingly stiff warming up and down

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