In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||4|| 3:01:11|| 16.78||(10:48)|| 27.0||(6:43)|| 650|
| ||SMR/Stretching||4|| 1:34:15|
| ||Orienteering||1|| 52:05|| 3.79||(13:44)|| 6.1||(8:32)|
| ||Total||8|| 5:27:31|| 20.57|| 33.1|| 650|
| ||[1-5]||4|| 3:53:16|
|averages - weight:87.1kg|
Running warm up/down (xc) 9:20  1.4 km (6:40 / km)
Running hills (road/xc) 22:35  2.8 km (8:04 / km) +200m 5:57 / km
Multi-Day Training Day 63, long hill, big heart session.
Tried to increase the gap between heart rate at the top and bottom today. That obviously meant ascending faster and descending slower. I did ponder 10 reps but to make that possible I should have probably walked down. Managed 5 reps and the biggest HR diff (not surprisingly on the second rep) was 41. I think I can do better, my heart deserves it.
Body holding up ok, have a new niggle in my left heel - not too bad but have to keep an eye on it. My right ankle feels weak, as usual. No problems with the left side today.
Scorching hot again, good warm weather training.
Running warm up/down (xc) 11:10  1.4 km (7:59 / km)
SMR/Stretching (static) 18:30 
Not a full session by any means but managed to force myself to get something done.
SMR/Stretching (static) 31:45 
A longer one today as felt like a comprehensive job on the calf muscles was necessary. All in all though quite a positive feeling the day after a long trail run.
Running long (road/xc/terrain) 1:19:50  15.1 km (5:17 / km)
Multi-Day Training Day 61, long trail route, easy-steady-hard.
The fairly blue skies had clouded over by the evening bringing the temperature down nicely for my run. I even felt a few refreshing drops of rain from time to time. A good physical performance for where I am right now, 4:20 off the PB and felt fine pushing hard over the last 30mins, energy wise.
Otherwise not a good run however, running nose, coughing up stuff, slight indigestion and my body was complaining - mostly the right soleus (kind of expected nowadays on a long trail run) but unfortunately also the left glute and hip-flexor which I expected to no longer be so prevalent.
SMR/Stretching (static) 22:45 
A bit more effort on the hamstring stretches tonight but the same care and massage as Sunday and happy to report the same lack of twang. There's still a dull ache there afterwards but not too concerned as long as I don't notice any problem when running.
Half-way through the multi-day training, the 5Days starts in exactly 2 months. It would have been nice to be a little further down the road by now but there's still a good chance to achieve the primary goal.
Running warm up/down (xc) 15:50  2.1 km (7:32 / km)
Running hills (xc/terrain) 31:45  1.9 km (16:43 / km) +450m 7:39 / km
Multi-Day Training Day 58, steep hill, easy-steady, with Christian.
Running warm up/down (road/xc) 6  0.9 km (7 / km)
Managed to not abuse myself too much while ill it would seem, good.
Running warm up/down (xc) 5:45  0.7 km (8:13 / km)
Orienteering (forest) 52:05  6.1 km (8:32 / km)
Multi-Day Training Day 57, benchmark terrain route 2, steady.
Aim for today, don't take it too easy, survive, don't get injured. Legs tired, good training for the multi-days.
I'm still marking this as orienteering as I still take a map with me and more importantly I still get a bit lost. I should really mark the course onto an up-to-date map I guess.
Happy to end up with a reasonable week of training regardless of being ill for most of it.
Running warm up/down (road/xc) 4:50  0.7 km (6:54 / km)
SMR/Stretching (static) 21:15 
Took it really easy on the hamstring stretches tonight, massaged the lower, outside glutes several times on the way down. It went much better :)
all weeks |