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Training Log: Chas

In the last 7 days:

activity # timemileskm+m
  Road running1 42:00 5.0(8:24) 8.05(5:13)
  Orienteering1 30:31 3.0(10:10) 4.83(6:19)
  Trail running2 29:00 3.0(9:40) 4.83(6:00)
  Gym1 20:00
  Shoulder strengthening2 10:00
  Total5 2:11:31 11.0 17.7
  [1-5]4 2:01:31
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0:42
0:00
TuWeThFrSaSuMo

Sunday Jan 20 #

12 PM

Orienteering race 30:31 [3] 3.0 mi (10:10 / mi)
shoes: VJ Integrator (blue)

SYO Middle Distance race, Hugset.
Brown course, 4.0km 180m.
Had to go to the event to pick up Mikey so decided that I may as well have a run round. Cold improving but still lingering. L calf a bit sore in the warm up so tried to cruise round rather than race. Still lost some time due to navigational errors. Too far left at #12 and #19, too far right at #24 probably no more than 2 mins lost in total though.
Results very compressed as course was relatively easy. Dave P 28 mins.
Calf ok whilst running but sore again afterwards.
Results: (10th out of 85!): http://obasen.orientering.se/winsplits/online/en/d...
RG: https://www.syo.routegadget.co.uk/rg2/#177&course=...

Trail running 10:00 [2] 1.0 mi (10:00 / mi)
shoes: VJ Integrator (blue)

Very easy jog from car park and on track whilst waiting for the queue at the start to go down.

Saturday Jan 19 #

11 AM

Shoulder strengthening 5:00 [0]

Cold progressing.

Friday Jan 18 #

Note
(rest day)

Now full of cold so no exercise today. Calf feels OK walking around the house but will benefit from a couple of days off. Always good to get injuries and illness to coincide ;-)

Thursday Jan 17 #

8 AM

Note

Golf with Andy. Matchplay won 3 and 2.
2 PM

Trail running 19:00 [3] 2.0 mi (9:30 / mi)
shoes: Saucony ISO3

Coming down with a cold so easy run down the valley planned. L calf went into spasm just after I stopped to pull up my compression socks. Not bad but jogged /walked back to be safe. Probably need a rest anyway.

Wednesday Jan 16 #

4 PM

Gym 20:00 [2]

Garage circuits.

Shoulder strengthening 5:00 [0]

Tuesday Jan 15 #

8 AM

Note

Golf. Pro's mid week comp. 36 Stableford points (18/18).
3 PM

Road running 27:00 [3] 3.0 mi (9:00 / mi)
shoes: Saucony ISO3

Yateholme loop with 2nd and 4th miles at tempo pace. More comfortable than last week.

Road running 15:00 [4] 2.0 mi (7:30 / mi)
shoes: Saucony ISO3

The tempo parts of the run.

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