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Training Log Archive: TimM

In the 7 days ending May 9, 2016:

activity # timemileskm+m
  Running7 5:37:43 42.44(7:57) 68.31(4:57) 1231
  S&C / Core / Plyo / Flexi2 2:00:00
  Running Drills1 33:46 1.21(27:52) 1.95(17:19) 1
  Orienteering1 23:08 3.5(6:37) 5.63(4:06) 28
  Total9 8:34:37 47.16 75.89 1260

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Monday May 9, 2016 #

8 AM

S&C / Core / Plyo / Flexi 1:00:00 [1]

5 PM

Running warm up/down 9:10 [2] 2.07 km (4:25 / km) +26m 4:10 / km
shoes: Nike Zoom Elite 7

To DVC and then a small loop.

Running Drills 33:46 [1] 1.95 km (17:19 / km) +1m 17:16 / km
shoes: Nike Zoom Elite 7

Mobility + Drills

Running 20:23 [2] 4.35 km (4:41 / km) +27m 4:33 / km
shoes: Nike Zoom Elite 7

Big lap with Will and Bash.

Sunday May 8, 2016 #

10 AM

Running warm up/down 24:08 [2] 4.91 km (4:55 / km) +84m 4:32 / km
shoes: Salomon S-Lab Sense Ultra 3

To DVC to meet the others, then down the bog and round to the hill. Bad stitch.

Running hills 19:55 [5] 3.98 km (5:00 / km) +37m 4:47 / km
shoes: Salomon S-Lab Sense Ultra 3

10 x ~200m hills, jog back down recovery with Will, Pete, Jonny and Conor. Struggling a bit today, probably the 5k still in the legs. Decent effort though and nice and dizzy by the end.

Running 1:49 [1] 0.31 km (5:52 / km)
shoes: Salomon S-Lab Sense Ultra 3

Orienteering 23:08 [4] 5.63 km (4:06 / km) +28m 4:01 / km
shoes: Salomon S-Lab Sense Ultra 3

5 sprintervals, had actually done them earlier in the year but badly. If anything, this time was worse. Head not really in it, and physically tough as well. Good fun session though.

Running warm up/down 8:31 [2] 1.63 km (5:14 / km) +47m 4:35 / km
shoes: Salomon S-Lab Sense Ultra 3

Crawl back, calves seizing up pretty badly.

Saturday May 7, 2016 #

4 PM

Running 57:12 [3] 12.44 km (4:36 / km) +243m 4:11 / km
shoes: Salomon S-Lab Sense Ultra 3

'Easy' run with Will and Dan. It's always Brutus who asks for a very easy run then turns the pace up. Very enjoyable though, nice to get out after getting nowhere with revision. Feeling extremely jealous of the boys up north.

Friday May 6, 2016 #


Feeling quite ill and got some major glute DOMS. Tonight could be tough.
7 PM

Running warm up/down 18:38 [2] 3.69 km (5:03 / km) +12m 4:59 / km
shoes: Nike Lunaracer+ 3

With Ali along the sea front. Got quite a bad stitch and needed the loo, visions of a repeat of the infamous parkrun.

Running race 16:27 [5] 5.03 km (3:16 / km) +3m 3:16 / km
shoes: Nike Lunaracer+ 3

Scottish 5k Champs.
Nerves built up through the day so that by the time I was on the start line I was bricking it. Legs hadn't felt good yesterday, still feeling DOMS and bit of a cough so thought this could extend the #18mins nightmare. Settled into a nice pace off the start, making a concerted effort to go slower than what felt comfortable. This felt good, 3:12's has never felt so easy. Felt like I could have pushed on a bit but was scared of falling off a cliff so kept it comfortable and had time to wave to the fans. Some girl in front of me was good awful at the corner and broke my rythmn a bit. Settled into a nice pace on the way back to the start / finish and it was only when I went past it after about 3km that it started to feel hard. Kept thinking the turning must be coming soon but could see that the leaders still hadn't reached it. This bit was tough and when we did reach the turn it took so much out of me to get back up to speed. The rest was a right grind back. I had become complacent after seeing some solid splits and let this slip a bit during the 5th km so was a bit closer to 16:30 than I thought I was on for.
I had gone into the race thinking no time was going to leave me satisfied and that is kinda true. Mainly just relieved to have avoided a repeat of last time, but feel as though there's more to come this summer after a couple of months of solid training. Really enjoyed being in a race with so many fast guys, on a top evening. Ali got a big PB as well which was awesome to see, and supported by the other lads which was really cool and helped a load!
(Still got griled though).

Running warm up/down 11:40 [2] 1.99 km (5:52 / km)
shoes: Nike Lunaracer+ 3

Short warm down with Ali. Very nice sunset going on.

Thursday May 5, 2016 #

7 AM

S&C / Core / Plyo / Flexi 1:00:00 [1]

Glute + Hammy bridges
Press ups with thoracic rotation 10+10
Monster walks 10xFBLR
OH BB lunges x2 lengths
Box landings x10
2x3+3 SL squat
2:1 3+3
1:2:1 2+2

Pull Up 5x4
BS with bands at knee 40 50 50

2x5+5 split squat 12kg
2x8+8 Plank SA row 10kg
2x60s FLR hand plank
2 x10+10 Bar rotation

Feeling pretty rough this morning; tired and bit of a chesty cough coming. Got it done though and nice sauna with Bash after.
4 PM

Running 32:05 [2] 6.52 km (4:55 / km) +49m 4:45 / km
shoes: Nike Zoom Elite 7

Figure of eight on the meadows with the flat crew. Legs feeling pretty awful, tomorrow not looking good. Slept a lot during the day as well.

Wednesday May 4, 2016 #


No-one starts the year with the aim of being reserve. I'm disappointed not to be selected for JWOC at the third attempt, it feels like a long time since I've been where I want to be on the results, however I also think that this years team is one of the strongest there has been in recent years and I hope they will all perform well. I'm looking forward to training hard over the summer with the aim of putting in some good performances at JEC, with the ultimate goal being Finland next year. It's fair to say that coming to Edinburgh and training everyday with each other has raised the standard among us and that's only going to continue for the next four years which is quite exciting.
4 PM

Running 1:04:27 [3] 11.73 km (5:30 / km) +410m 4:41 / km
shoes: Salomon S-Lab Sense Ultra 3

Nice run on the seat with the boys. Was a little harder than anticipated and the fast decent off purko's probably wasn't the best idea with Friday's life or death race.

Tuesday May 3, 2016 #

5 PM

Running 53:18 [2] 9.66 km (5:31 / km) +295m 4:47 / km
shoes: Nike Zoom Elite 7

Easy one with the boys on the Seat. Good to get out after a not so good exam, quickly forgot about it with decent chat.

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