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Training Log Archive: Rosco

In the 7 days ending Jan 29, 2012:

activity # timemileskm+m
  Running6 8:01:29 54.25(8:53) 87.3(5:31) 200
  Stretching3 3:00:00
  Orienteering1 2:41:00 9.38(17:10) 15.1(10:40)
  Cycling2 2:02:00
  Yoga2 2:00:00
  Pilates1 1:00:00
  Tai Chi1 45:00
  Tennis1 45:00
  Swimming2 18:00 0.12 0.2
  Total6 20:32:29 63.75 102.6 200
  [1-5]6 19:47:29

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MoTuWeThFrSaSu

Sunday Jan 29, 2012 #

Running long 1:40:28 [3] 20.0 km (5:01 / km)
shoes: Adidas AdiZero Tempo

LSD along Loch Katrine from the Ben Venue car park. Scenic.

Note
(sick)

Most training in years. From warm to cold climate. Ooh, what a surprise. Rosco has cold. Hopefully not too bad, but should take things easy for the next few days.

Saturday Jan 28, 2012 #

Orienteering 1:20:00 [3] 8.0 km (10:00 / km)
shoes: Olway Tigers

SEDS training, Polmaise. Route choice and compass exercises combined. Including the new bit. Which I can't get too excited about. Took things nice and easy.

Orienteering 28:00 [3] 3.0 km (9:20 / km)
shoes: Olway Tigers

Lovely downhill course through the nice bit.

Running warm up/down 30:00 [3] 3.0 km (10:00 / km)
shoes: Olway Tigers

Up and down to the training on Dumyat.

Orienteering 28:00 [3] 2.1 km (13:20 / km)
shoes: Olway Tigers

Burn baby burn course on Dumyat. Really lacking energy now. And got lost on the bit I always get lost on.

Orienteering 25:00 [3] 2.0 km (12:30 / km)
shoes: Olway Tigers

Clock race. Bit slow to my first one, but then the course was pretty nice after that. Mainly ran round with Helen Bridle, just enjoying finding flags.

Friday Jan 27, 2012 #

Note
(rest day)

Thursday Jan 26, 2012 #

Running 24:17 [3] 5.0 km (4:51 / km)
shoes: Adidas AdiZero Tempo

Morning run, with Jon.

Running 1:15:00 [3] 11.0 km (6:49 / km) +200m 6:15 / km
shoes: Adidas AdiZero Tempo

Easy posse ridge run. And the end of a great week's training and holidaying. Topped off - for the F1 geek in me - by spotting the Ferrari boys Alonso and Massa.

Wednesday Jan 25, 2012 #

Swimming race 12:00 [4]

Mini tri. Bit of a late one last night so wasn't super motivated. Seemed to be a posse theme as we exited the pool in 3rd, 2nd and dead last.

Cycling race 32:00 [5]

The really bad bit out the way I chased down Jon (not Brownlee) on the bike. Didn't gain ground, but we did at least pass all the ladies.

Running race 17:00 [5] 4.8 km (3:32 / km)
shoes: Adidas AdiZero Tempo

Managed to work my way up to another diploma ahead of the talented/pesky 13 year old kid.

Stretching 1:00:00 [1]

Yoga 1:00:00 [1]

Tennis 45:00 [2]
shoes: Adidas AdiZero Tempo

Rain stopped play.

Tuesday Jan 24, 2012 #

Running race 1:25:44 [4] 21.1 km (4:04 / km)
shoes: Adidas AdiZero Tempo

Half marathon race before breakfast. Tick. Easy into the lead, nice undulating route, lovely running conditions. If only all races were like this...

Pilates 1:00:00 [1]

Yoga 1:00:00 [1]

Stretching 1:00:00 [1]

Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Adidas AdiZero Tempo

For track session.

Running intervals 21:00 [5] 2.6 km (8:05 / km)
shoes: Adidas AdiZero Tempo

Track session. Had planned to do these as strides but the competitive instinct took over and I ended up running as hard as I have for quite some time. 1x600 (125s), 3x400 (75-70), 4x200 (31-32). Off 4, 3, 2 mins. Really good.

Then inspiring viewing: watching Jonny Brownlee knock out 10x400. Very swiftly, only 100 jog recovery.

Monday Jan 23, 2012 #

Running race 10:00 [5] 2.5 km (4:00 / km)
shoes: Adidas AdiZero Tempo

Time for another duathlon. Not quite such a hot field. Back from the run with a good lead.

Cycling race 30:00 [5]

Which didn't last...

Running race 10:00 [5] 2.5 km (4:00 / km)
shoes: Adidas AdiZero Tempo

Lost so much time on the bike there was little I could do. 4th.

Cycling 1:00:00 [3]

Mountain biking, mainly laughing at Lard and Elle on the tandem.

Stretching 1:00:00 [1]

Swimming race 6:00 [5] 0.2 km (30:00 / km)

Time for another race. Aquathlon. Spectacular swimming prowess demonstrated. But not by me.

Running race 11:00 [5] 3.0 km (3:40 / km)
shoes: Adidas AdiZero Tempo

Being really bad at swimming lets you overtake lots on the run. Finally got Lard, who was going well, at the ambulance station. 3rd.

Running 1:22:00 [3] 9.8 km (8:22 / km)
shoes: Adidas AdiZero Tempo

Volcano run with Jon and Jase, chasing Louise and Kate.

Tai Chi 45:00 [0]

Mainly distracted by footballers...

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