In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Orienteering Event||1|| 55:01|| 5.52||(9:58)|| 8.88||(6:12)|| 50||13 /||22c||59%|
| ||Squad Training||3|| 36:00|| 2.71|| 4.36|
| ||Hill Training||1|| 34:12|| 3.64||(9:25)|| 5.85||(5:51)|| 200|
| ||Warm up/down||1|| 7:00|| 0.43||(16:06)|| 0.7||(10:00)|| 5|
| ||Total||5|| 2:12:13|| 12.3|| 19.79|| 255||13 /||22c||59%|
Hill Training 34:12  5.85 km (5:51 / km) +200m 5:00 / km
With dad. 1km uphill a short steep way then ran down a different way. Had a brief break at the bottom than ran up the way we'd just run down and then down the way we ran up the first time. Overall at least 2km solidly going uphill, some of it very steep. Legs felt tired near the end but pretty good on the whole and torch didn't pack in.
Warm up/down 7:00  0.7 km (10:00 / km) +5m 9:39 / km
Jog to start with dad ... Legs really aching.
Orienteering Event (Local urban event) 55:01  ** 8.88 km (6:12 / km) +50m 6:02 / km
Decided to take it slow as my legs were feeling pretty sore. Really hesitant at times and had to stop occasionally to read the map or decide on a route as there were loads of traps everywhere which made it quite a tricky urban area... #1,2,3,4 and 5 were fine then took a bit of a longer route to 6 as I didn't see the shorter option. Then stood waiting at a pelican crossing for ages which wasn't changing to let me cross. At the end of the leg planned to go down some steps to the control but getting to them decided it looked like a very dodgy area so detoured around a longer way. Didn't take the best route to #7 and messed up #8 a bit by going up steps to another level only to come down some further on as there was an uncrossable wall in the way. Lost a bit of time here. Missed out on the best route to #9 as well. #10 was fine but got very confused at #11 as the map was all wrong (there was a grassy area marked as a paved area and paths that has disappeared under planting). #12, 13 and 14 were fine ... Ran a bit faster near 13 as it didn't seem like the best area to linger. Rubbish route to 15 and wasted loads of time ... Didn't see the small path route. 16 was fine but very hesitant to 17 as there were a load of blocked off entrances. Came out and headed off in the wrong direction then realised and ran back the way I'd just come. 19 was good then another rubbish route to 20 meaning I added on a fair bit of distance ... Got confused as there were 3 levels. Coming out of 20 I started to go down a path that would have taken me to a courtyard with no other routes out. Realised and changed direction. Then took a slightly longer route to #22. Found all the controls fine in the end but just made a number of route choice errors along the way. Now legs really hurt even though I took it really slow and steady.
Squad Training (Cooper's Test) 12:00  2.8 km (4:17 / km)
GPS said I did 2.86km? Was about 12m off getting 2.9km recorded which is a bit annoying.
Squad Training (Fitness testing) 15:00 
Illinois, 20m sprint, sit-ups (32), sit and reach (managed +22 somehow), standing long jump, side plank (shoulder completely gave way on right side so got 56s) on both sides, plank (only managed about a minute) and stationary lunges.
Squad Training (Bleep Test) 9:00  1.56 km (5:46 / km)
Quite slippy and room got pretty hot. Legs really tired from the beginning from all the other tests. Pulled out I think at level 9.6. Got a much higher level last time so thinking something was very different this time ... Distance or actual time between bleeps as I was injured last time as well?
all weeks |