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Training Log: Chas

In the last 7 days:

activity # timemileskm+m
  Road bike1 2:20:00 32.0(4:23) 51.5(2:43)
  Trail running2 1:56:00 13.0(8:55) 20.92(5:33)
  Pilates1 1:00:00
  Orienteering1 49:50 4.0(12:28) 6.44(7:45)
  Gym1 20:00
  Shoulder strengthening3 15:00
  Total8 6:40:50 49.0 78.86
  [1-5]5 5:25:50
«
2:20
0:00
FrSaSuMoTuWeTh

Thursday Nov 15 #

9 AM

Road bike 2:20:00 [2] 32.0 mi (4:23 / mi)

Ride with Mike P.
Greenfield, Stalybridge, Hadfield, Torside and back over Holme Moss.
1 PM

Note

Golf with Andy and Roy. 26 Stableford points from 17 holes. Swinging poorly again.

Wednesday Nov 14 #

6 PM

Shoulder strengthening 5:00 [0]

Gym 20:00 [2]

Garage circuits.
Achilles seems to have reacted a little to yesterday's run so careful with the plyometrics. Ice after.

Tuesday Nov 13 #

8 AM

Note

Golf. Pro's mid week comp . 32 Stableford points from 17 holes.
2 PM

Trail running 1:03:00 [3] 7.0 mi (9:00 / mi)
shoes: Saucony ISO3

Nice chatty run with Simon. C/W Blackpool Bridge circuit.

Monday Nov 12 #

6 PM

Shoulder strengthening 5:00 [0]

Plus heel raises. R calf still noticeably weaker.
Achilles fine.
7 PM

Pilates 1:00:00 [0]

Lots of shoulder mobilisation tonight. Theoretically good for my dodgy shoulder but it does hurt. Suspect that I may have aggravated it yesterday.

Sunday Nov 11 #

12 PM

Orienteering race 49:50 [3] 4.0 mi (12:28 / mi)
shoes: VJ Integrator (blue)

Holme Fell Cumbrian Galoppen event.
Blue course, 5.2km 320m.
Good decision not to run Brown. This was enough for my Achilles at the moment. Unfortunately it was wet with light rain on and off and low cloud. I decided not to bother with a contact lens and remind myself how bad glasses are in these conditions. It was a struggle. Glasses on top of head most of the time with occasional wipes on my shirt to quickly check the map. Some errors inevitably resulted, most significantly missing out #9 altogether. It was a short leg before a long leg and probably only saved me a minute or so. Enjoyable despite all the difficulties. Achilles ok I think but tomorrow morning will be key as usual.
Results (I think I'd have comfortably been 2nd had I gone to #9):
http://obasen.orientering.se/winsplits/online/en/d...
RG: https://www.loc.routegadget.co.uk/rg2/#118&course=...

Saturday Nov 10 #

8 AM

Note
(rest day)

Golf. Saturday 4BBB comp over 15 holes with Roy. Team score of 30 Stableford points. My turn to carry the team.
Achilles slightly niggly.

Friday Nov 9 #

11 AM

Trail running 53:00 [3] 6.0 mi (8:50 / mi)
shoes: Saucony ISO3

Hades Clough loop (as Saturday).
Achilles a bit more grumbly than of late. Ice after.
4 PM

Shoulder strengthening 5:00 [0]

Starting with 1kg. Also going to do some heel raises whenever I do shoulder work. R calf feeling weak today (maybe due to this morning's run).

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