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Training Log: freddiec

In the last 7 days:

activity # timemileskm+m
  Run5 2:26:20 19.09(7:40) 30.73(4:46) 218
  Orienteering 3 2:10:16 14.15(9:12) 22.77(5:43)
  S & C1 1:00:00
  intervals1 31:23 4.6(6:50) 7.4(4:14)
  Total6 6:07:59 37.84 60.9 218
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TuWeThFrSaSuMo

Sunday Feb 18 #

11 AM

Run warm up/down 14:46 [3] 2.75 km (5:22 / km)

Orienteering 9:59 [3] 1.97 km (5:04 / km)

Head to head course with Finn around Martinshaw.
1

Orienteering 15:31 [3] 2.84 km (5:28 / km)

2

Orienteering 8:11 [3] 1.55 km (5:17 / km)

3
Good fast o, map reading feeling good by the end.
12 PM

Orienteering 54:33 [3] 9.43 km (5:47 / km)

Some long o around bradgate, map memory taking turns with Finn then some bearings at the end.
Good stuff, although Achilles becoming sore by end, might swim tomorrow.

Saturday Feb 17 #

Run 58:17 [3] 12.88 km (4:32 / km) +218m 4:10 / km

Lil tempo session around outwoods.
Jog over and one lap to warm up. 2 x lap of outwoods (2min rec). Good fun, struggling on the hill and legs felt v tired from the start but held the pace still. Just under 11 mins per loop.

Achilles slightly noticeable and then on jog home all niggles feeling bit meh so walked a bit, hopefully ice and stretching should sort it out.

Friday Feb 16 #

Note
(injured)

Achilles got worse so went to physio today. Says not much to worry about just got to ice and stretch plus bit less mileage/intensity so i’m all good for nationals.

Wednesday Feb 14 #

Orienteering 42:02 [3] 6.98 km (6:01 / km)

O round Beacon hill. Pretty horrific area, brambles everywhere so going straight wasn’t to fun. Never really got going, need more practice under pressure.

Run 20:53 [3] 4.62 km (4:31 / km)

Jog home.
6 PM

Run 9:00 [3] 1.5 km (6:00 / km)

To and form circuits, had to walk last bit on way back as slightly sore achilles... hopefully all good tomorrow.

S & C 1:00:00 [3]

Circuits. Missing out high impact things to be safe with shins.

Tuesday Feb 13 #

Run warm up/down 21:04 [3] 4.6 km (4:35 / km)

intervals 31:23 [3] 7.4 km (4:14 / km)

16 x 400m [2mins for rep and rec]
V busy (a lot done in lane 2) and slippy as track starting to ice over. Never really got out of being pretty comfortable, although breathing bit dodge. Happy enough though and splits getting faster so more left in the tank.
Times:
71 69 68 68
69 68 68 67
67 68 67 67
68 66 66 65

Run warm up/down 22:20 [3] 4.38 km (5:06 / km)

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