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Training Log: Sheap

In the last 7 days:

activity # timemileskm+m
  Running 5 1:42:20 9.7(10:33) 15.62(6:33) 11220c
  Orienteering 3 1:06:24 6.52(10:11) 10.49(6:20) 20539c
  Other2 1:04:26 3.42 5.525c
  S + C3 51:30
  Total10 4:44:40 19.64 31.61 31784c
  [1-5]10 4:41:44
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Tuesday Mar 19 #

7 PM

S + C 15:00 [3]
(rest day)

Core and band stuff. Stretching after and bit of yoga. Cough rather bad didn't sleep too well because it was rattling me.

Monday Mar 18 #

2 PM

Running warm up/down 16:09 [2] 2.1 km (7:41 / km)

Practicing wu thoroughly before hockey match. Got a cracking bruise from the ball on my left foot so bit ouch.
5 PM

Running 22:42 intensity: (25 @0) + (3:12 @1) + (11:29 @2) + (4:58 @3) + (2:38 @4) * 3.01 km (7:33 / km) +29m 7:12 / km
ahr:155 max:184 12c

4 x hills with dad and scrump, planning a leg and the route out in one rep then recalling it to dad on way down. Think the climbs a bit wrong or maybe it just felt a lot steeper and I’m a bit optimistic. Solid stuff.

Still haven’t figured how to attach a map.

Running 13:37 intensity: (34 @0) + (5:17 @1) + (4:34 @2) + (3:12 @3) * 1.51 km (9:01 / km) +57m 7:35 / km
ahr:149 max:189 8c

Noice
8 PM

S + C 12:00 [3]

Sunday Mar 17 #

11 AM

Orienteering 6:39 intensity: (1:57 @0) + (3:22 @1) + (1:20 @2) 0.8 km (8:16 / km) +4m 8:04 / km
ahr:127 max:152

12 PM

Orienteering race 28:57 [4] ** 4.19 km (6:55 / km) +129m 5:59 / km
ahr:158 max:182 11c (sick) shoes: New x talons

CSC Qualifier at The Enchanted Place
Pretty tired legs from yesterday but pushed as knew it was short. Silly mistake on #2 as got confuddled after helping a junior so thought I'd gone too far, did a loop back then kicked myself as Stan caught me up:( (40s) Rest of the course was fine, sloppy nav here and there and not moving too fast but kept a consistent (slow) pace and ran up the whole hill at the end so very chuffed.

Very coughy after finish so taking it easy this coming week.

Running warm up/down 19:23 [2] 2.8 km (6:55 / km) +12m 6:47 / km

wu + wd

Saturday Mar 16 #

10 AM

Orienteering (Sprint) 30:48 [4] **** 5.5 km (5:36 / km) +72m 5:15 / km
ahr:170 max:184 28c shoes: Track shoes

Sussex Uni Sprint Training
3 roughly 1k courses around really technical parts of the uni. Focusing on my process and making sure I have a decent route planned before racing off.
1-caught out a couple of times by inside/outside corners of buildings and feeling rather sluggish up the steps.
2-much better than the first course and taking the time to get the optimum route which paid off.
3-perfected the descending of stairs technique eventually although almost blown down them the wind was so strong. Few unmapped builders affected route but overall pretty happy and moving better than the first one.

Running warm up/down 15:29 [3] 3.2 km (4:50 / km) +14m 4:44 / km
shoes: Track shoes

Testing out different shoes on different surfaces. Track shoes are too slippery.

Friday Mar 15 #

2 PM

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
(rest day)

Wu with everyone round the track

Other 34:00 [3] 5.5 km (6:11 / km)

Football. I bailed out and ran laps of the pitch in the pouring rain because my legs felt tight and need to be springy for tomorrow. Actually extremely excited to do some proper sprint training.
Still haven’t managed to shift the cough so just pushing on because it doesn’t seem to effect running and need to be in full spring mode for the next couple of months.

Thursday Mar 14 #

7 PM

Other (Cycling ) 30:26 [4] **
ahr:168 max:172 25c shoes: Wellies

Going as hard as I could on the highest gear for 30 mins with a map of Lancaster. Added handicap was that there were no lights on, only the disco lights so was extremely difficult to see the map. Good simulation for those last couple of controls where you are seeing stars:)
8 PM

S + C 24:30 [3]

Core and arms but missed out the legs and glutes because they are pooped.

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