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Training Log: SherD

In the last 7 days:

activity # timemileskm+m
  Cycling3 3:30:00
  Walk3 43:02 7.43(5:48) 11.95(3:36) 160
  Orienteering1 41:08 3.38(12:10) 5.44(7:34) 110
  Total7 4:54:10 10.81 17.39 270
  [1-5]5 4:54:08
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1:30
0:00
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Thursday Nov 23 #

3 PM

Cycling (Spin bike) 1:30:00 [3]
ahr:100 max:136

Played for 40mins, making sure ankle ok, then pushed 40mins, recovered 10.

Wednesday Nov 22 #

Walk (And some jogging, until..) 43:00 [2] 4.5 km (9:33 / km) +60m 8:57 / km
(injured)

Tubigrip on both knees isn't enough it seems. Now I have a 3rd one on my right ankle which twisted so badly today, on I don't even know what, that I heard it make a popping noise. Prior to this, my knees felt OK shuffling along after a good walk warmup, but I had increasing pain up the inside of that ankle. I remember now that my Salomon Speedcross shoes have brought on the same pain previously - in fact pretty sure that's the last time I twisted my ankle, when I last wore those shoes. I'm thinking they are too medially supportive with the addition of my orthotics, which is putting too much strain on my ankle to try & stabilise. Hence it eventually gives up and rolls over.

The good thing about an ankle injury is I can still spin, and do a bunch of strength stuff. Once I stop being cranky, I will get on to that.

Tuesday Nov 21 #

Cycling warm up/down (Spin bike) 1:00:00 [1]

10 AM

Walk 1 [0] 3.65 km ( / km) +40m / km

Did my usual walk with the intention of it being a warm up for a run straight after, but my knees were really sore. On inspection afterwards, both are swollen. So decided against a run & sat on the spin bike turning the legs over on easy resistance for an hour for circulation. Then did 30mins of yoga stretching. Perhaps the soft ground here compared to Aus has put a bit more strain on my knees. Will take a NSAID, ice them, wear tubigrip & see how they are tmrw.

Monday Nov 20 #

9 AM

Walk 1 [0] 3.8 km ( / km) +60m / km

Waited until the rain stopped, then went out to do the bottle recycling and walked back via Chelsfield golf course. 37mins
11 AM

Cycling (Spin bike) 1:00:00 [4]

Legs were a bit sore & tired (knees mainly) but pushed hard

Sunday Nov 19 #

Note

Removing time for my morning walks. Not sure it should be classed as "training". Will keep including it, so I keep doing it, but not including time.
11 AM

Orienteering race (SEL Wormley Woods) 41:08 [4] ** 5.44 km (7:34 / km) +110m 6:52 / km
ahr:162 max:170

Lovely area, just leaves on the ground, and hardly any climb. Also great conditions for running - 8C, gorgeous sunshine & no wind! Bit disappointed to lose 2.5mins on a very easy course today - 1min was funny mapping around #102 leaving me confused & thinking I was in the wrong place, another 1.5mins bc I was distracted by other competitors (and a bit tired at the end). Calf was a bit niggly too - had to moderate my stride to keep the foot fall under my body as much as possible.

Would have been happier with 38:40ish time. Oh well. And DD beat me (godammit)!

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