Training Log: Mark3
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running - Offroad||2|| 4:01:07|| 22.0||(10:58)|| 35.41||(6:49)|| 1447|
| ||Running - Road/Track||2|| 1:35:20|| 12.17||(7:50)|| 19.58||(4:52)|| 262|
| ||Orienteering - Urban||1|| 1:13:25|| 9.18||(8:00)|| 14.78||(4:58)|| 155|
| ||Gym Strength||1|| 1:00:00|
| ||Orienteering - Forest||1|| 57:13|| 5.12||(11:10)|| 8.24||(6:57)|| 253|
| ||Total||5|| 8:47:05|| 48.47|| 78.01|| 2117|
Running - Offroad (MH Fell Handicap Route) 2:31:33  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.
Running - Road/Track race (Parkrun - Crewe) 18:28  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  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 
(injured) (rest day)
Gym class cancelled :( will go tomorrow!
Running - Road/Track (MaccH B Group) 1:16:52  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.
Running - Offroad (MaccH Fell Group) 1:29:34  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.
Orienteering - Urban race (High Lane Night Street) 1:13:25  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.
all weeks |