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Training Log: Mark3

In the last 7 days:

activity # timemileskm+m
  Running - Offroad2 4:01:07 22.0(10:58) 35.41(6:49) 1447
  Running - Road/Track2 1:35:20 12.17(7:50) 19.58(4:52) 262
  Orienteering - Urban1 1:13:25 9.18(8:00) 14.78(4:58) 155
  Gym Strength1 1:00:00
  Orienteering - Forest1 57:13 5.12(11:10) 8.24(6:57) 253
  Total5 8:47:05 48.47 78.01 2117
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TuWeThFrSaSuMo

Sunday Feb 17 #

Running - Offroad (MH Fell Handicap Route) 2:31:33 [3] 22.31 km (6:48 / km) +981m 5:34 / km
ahr:155 max:178 (injured) shoes: X-Talon 225 (July 2017)

Jog around the handicap route with Nathanael and his friend Tim. Lovely day to be out.
Feeling the squats/lunges yesterday, and plantar sore, otherwise felt alright.

Saturday Feb 16 #

Running - Road/Track race (Parkrun - Crewe) 18:28 [5] 5.0 km (3:42 / km) +46m 3:32 / km
ahr:131 max:153 (injured) shoes: Brooks Ravenna 9

Not as fast a course as I'd hoped; too hilly!
Good tussle with Billy from work but he was 10s ahead at the end - both of us outsprinted, him on the line.
Nice course with a bridge and a lake, 3 and a bit laps. Narrow in places which makes overtaking difficult, and it gets pretty busy.
Enjoyed it but didn't feel great on the hills.

Achilles really sore in the 20min jog,but after that length of time it warms up and is thereafter ok. Other foot no issues.

Orienteering - Forest race (Apedale) 57:13 [4] 8.24 km (6:57 / km) +253m 6:01 / km
ahr:130 max:157 (injured) shoes: X-talon 212 (blk/flro) - Nov17

Not a lot on today, so went to this POTOC local. Very muted map colours and tiny control circles. Otherwise, no real issues, mostly path-based nav. Grotty forest. Control 19 laughably in the wrong place - should've been easy to position since it should've been directly under a power line... Apparently controls were put out at night. Of course they were. They said they'd be voiding the leg, so all good. As with lots of o though, reminds me why I've stopped doing the smaller events.
Calf ok; plantar sore afterwards. Possibly from the fast running this morning.

Gym Strength (Pump #71) 1:00:00 [3]
(injured)

Friday Feb 15 #

Note
(injured) (rest day)

Gym class cancelled :( will go tomorrow!

Thursday Feb 14 #

Running - Road/Track (MaccH B Group) 1:16:52 [3] 14.58 km (5:16 / km) +216m 4:55 / km
ahr:133 max:156 (injured) shoes: Brooks Ravenna 9

Nice to be running a bit slower than Monday, warm evening, felt ok.
Foot still feeling weird but shin pain seems to be gone.

Wednesday Feb 13 #

Running - Offroad (MaccH Fell Group) 1:29:34 [3] 13.1 km (6:50 / km) +466m 5:48 / km
ahr:135 max:159 (injured) shoes: X-talon 212 (blk/flro) - Nov17

Injuries hurt less when running off-road.
Nice evening, fairly sedate.

Tuesday Feb 12 #

Orienteering - Urban race (High Lane Night Street) 1:13:25 [5] 14.78 km (4:58 / km) +155m 4:43 / km
ahr:133 max:151 (injured) shoes: Brooks Ravenna 9

2 maps, 30 and 70pc respectively.
Spent half an hour on the first, 10mins more than planned; it probably wasn't the right strategy to do the final loop I did.

Good fun, could've probably got another 70 but the penalties were very harsh and didn't want to risk being late. Needed to ensure I beat Nathanael (and I don't know yet whether I even achieved that...).

Foot ok during but hurt afterwards, calf hurting pretty much throughout, shin was hurting yday but felt better today, probably due to more stretching before I started.

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7+ days ago
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Injuries

R FootImpact wound / trauma93+days
L Lower LegAchilles Tendonitis250+days
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