Training Log Archive: SherBIn the 7 days ending May 21, 2017:
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Saturday May 20, 2017 #
Orienteering race (KOL Short Blue Millbank) 59:35 [3] 6.0 km (9:56 / km) +255m 8:11 / km
DD on a 100mile ride again today for his bday, so I went to KOL at Millbank hoping to get around Short Blue incident free, which I did :-) Really well set & enjoyable course, using some of the best parts of Millbank. I moved along at a cautious pace, which I think probably helped my nav as only lost time on the 2nd last one when I was in the wrong pocket of forest after a tough climb. I was pretty tired out there today - yesterdays Demolition set has unsurprisingly taken it out of my legs! But I moderated my stride really well so proud of myself for maintaining that. About 57 would have been a good time for me today. Massive hail storm as I was putting my O shoes on - which just meant the forest was soaked so made me soaked within a few mins of starting (note: O pants not as good as tights in the wet, bc they keep falling down).
Friday May 19, 2017 #
Walk 37:12 [1] 5.4 km (6:53 / km) +60m 6:32 / km
Flat route around the golf course to do a bit of grass jolking. No issues shuffling along after 10mins walk warmup. Focused on foot landing​ under my body not in front. Feels weird.
Strength (Demolition set) 40:00 [3]
4 sets of: 20 prisoner squats, 10 each side 8kg discus, 50 jumping jacks, 20 lunge kicks, 15 pushups. Then 4 of: 20x 8kg single leg row, 12 each side Bulgarian squats, 12 each side twisting lunges, 15 each side mtn climbers, 20 squat jumps (they hurt).
Thursday May 18, 2017 #
Cycling (The British) 4:52:00 [3] 90.0 km (3:15 / km) +2030m 2:55 / km
What a beast of a ride. From Church Village to the climb outside Pontypool called "The British" & back via Abercynon. We used the lanes rather than main roads, but these were epic climbs reaching 25% in places. The descents were often tough as well, I'm sure one of them was steeper than 25%. And cattle grids - I hate them!! Awesome views, great weather. I was trashed afterwards, but a great day :-)
C • Snap 2
Wednesday May 17, 2017 #
Walk 53:00 [1] 6.5 km (8:09 / km) +145m 7:20 / km
Physio wants me to do this type of session 3x over the next week, jogging the flats, walking the slopes, then increase the jogging component the following week. Plus as much massage as I can get. I could feel the calf a little bit today if I sped up too much during the flat jogs, so I just kept them at shuffle pace.
Tuesday May 16, 2017 #
Cycling (Lumpy 50) 2:08:00 [3] 50.0 km (2:34 / km) +895m 2:21 / km
A bit lacking in energy today. Seems to be the new normal. Calf hurts walking, but didn't feel it on the bike. Lovely day, really warm.