Training Log: Sheap
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Orienteering ||3|| 1:39:01|| 7.71||(12:51)|| 12.4||(7:59)|| 396||20 /||21c||95%|
| ||Conditioning||1|| 45:00|
| ||Athletics ||1|| 28:05|| 3.54||(7:56)|| 5.7||(4:56)|
| ||XC||1|| 28:01|| 3.52||(7:57)|| 5.67||(4:56)|| 150|
| ||Wu/Wd||1|| 10:00|| 0.62||(16:06)|| 1.0||(10:00)|
| ||Total||7|| 3:30:07|| 15.39|| 24.77|| 546||20 /||21c||95%|
|averages - rhr:69|
Athletics 28:05  5.7 km (4:56 / km)
ahr:145 max:165 shoes: Blue + pink waves inov8
Warm up-hurdles, strides and vince’s drills. 4 sets of 500m (3k pace) then jog 100m, 300m (90%) then jog 300m. Didn’t feel too good on the warm up but decided to go for it anyway. After first set thought I was gonna be sick but kept going because I feel bad dropping out. Managed to just about do the whole session but v slowly. Still feeling grim.
Orienteering 30:49  *** 3.6 km (8:34 / km) +217m 6:35 / km
Dads night O training. Taking it pretty chill cuz athletics tomorrow and focusing on nav (and hiding from tommy and the deer). Not sure how I did this much climb it seemed pretty flat.
Wu/Wd warm up/down 10:00  1.0 km (10:00 / km)
Orienteering warm up/down (SE long champs) 44:06  *** 5.6 km (7:53 / km) +136m 7:01 / km
ahr:156 max:189 spiked:6/12c rhr:69 shoes: New x talons
Delayed at start cuz some horses decided to come through the start boxes. Not expecting to go fast as legs are lead. Rubbish route choice to 3 if I had been going fast but went straight so probs best route for me today. Didn’t find 6 straight away was v vague. Spiked 9-10 so but too hyped coming into 11 and went in too early so faffed around in the wrong re entrant then decided to go back to the track and start again. Spiked it second try oops. Went swimming on the run in almost sank it was quite a deep puddle. Won my course but felt pretty exhausted. Going to rest tomorrow.
Orienteering 24:06  * 3.2 km (7:32 / km) +43m 7:03 / km
V easy wog round the orange:) don’t orienteer in vans they’re too slippy went flying.
XC race 28:01  5.67 km (4:56 / km) +150m 4:22 / km
ahr:190 shoes: New x talons
XC race U17 and seniors. Felt pretty tired before hand but too nervous to think about it. Tommy did really well in his race just before me (he wanted me to say that). The race was 2 laps the 1st was 2k with about 50m climb then 2nd lap was basically up hill the whole way felt really bad and walked for a couple of metres bit disappointed. Supposed to be 5k so sped up at 4.8 but was acc 5.6 so had a bit further. Surprisingly kept up fast pace for last k ish overtook 10 people. Need to learn to push myself.
all weeks |