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Training Log Archive: Sheap

In the 31 days ending Mar 31, 2019:

activity # timemileskm+m
  Running 23 8:23:57 49.64(10:09) 79.89(6:18) 63020c
  Orienteering 9 4:35:11 24.54(11:13) 39.49(6:58) 651109c
  Cycling 7 3:47:30 3.42 5.525c
  S + C11 3:05:00
  Total43 19:51:38 77.6 124.89 1282154c
  [1-5]43 19:25:02

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Sunday Mar 31, 2019 #

12 PM

Running 41:35 intensity: (31 @0) + (4:03 @1) + (5:50 @2) + (15:00 @3) + (15:03 @4) + (1:08 @5) 7.13 km (5:50 / km) +186m 5:09 / km
ahr:171 max:194

Exploring some new tracks round Shagswell with dad and found some strange lads (Stan and Nick) standing still having a good old chat. Nice route and ran up all the many hills:)
1 PM

Running 6:17 intensity: (3:25 @2) + (1:49 @3) + (54 @4) + (9 @5) 0.59 km (10:37 / km) +7m 10:01 / km
ahr:160 max:188

Saturday Mar 30, 2019 #

1 PM

Running 20:36 intensity: (1:42 @0) + (7:25 @1) + (10:21 @2) + (1:08 @3) 2.05 km (10:04 / km) +7m 9:54 / km
ahr:138 max:169

Orienteering 52:02 intensity: (7 @0) + (20 @1) + (3:10 @2) + (7:09 @3) + (13:23 @4) + (27:53 @5) * 7.03 km (7:24 / km) +116m 6:50 / km
ahr:164 max:182 19c shoes: Scruffy x talons

Rivers Wood SOG blue
Path wogging most of the way. A few good long legs but legs felt like old fashioned walking sticks so extremely slow. No mistakes and beautiful sunny weather, the retro mesh top even made an appearance.

Outside of right foot has a shooting pain along it on impact. Been like this for a week ish and no clue what it is so frozen peaing again.

Friday Mar 29, 2019 #

2 PM

Running (Drills) 16:30 [2] 2.6 km (6:21 / km)

4 PM

S + C 12:00 [3]

6 PM

Running 24:24 intensity: (19 @0) + (2:35 @1) + (12:03 @2) + (7:20 @3) + (2:06 @4) + (1 @5) 3.11 km (7:51 / km) +28m 7:31 / km
ahr:157 max:185

To the rocks with Stan and Poppy. V slow because we were all far too full of roast chicken and the sunset was very beautiful. Did a lavely bit of s + c rock climbing which was too fun me and Stan want to convert sport.
https://share.icloud.com/photos/0PbUWesErBIF2Ka-Es...

Running 1:24 intensity: (11 @1) + (9 @2) + (22 @3) + (37 @4) + (5 @5) 0.25 km (5:33 / km)
ahr:168 max:188

Thursday Mar 28, 2019 #

6 PM

S + C 16:30 [3]

Mit meinem Bruder. We struggled with the froggy glute lifts and I had to sit on stans feat for the sit-ups but apart from that all was lavely.

Wednesday Mar 27, 2019 #

7 PM

Running warm up/down 13:50 intensity: (3:13 @0) + (5:44 @1) + (4:30 @2) + (23 @3) 2.61 km (5:18 / km)
ahr:130 max:161

Running intervals 9:46 intensity: (50 @0) + (2:27 @1) + (6:05 @2) + (24 @3) 3.71 km (2:38 / km)
ahr:143 max:171 shoes: Track shoes

10 x 300m
4 min break between every 4.
Averaging 54 and got 49 on last which I’ll take seeing as still tired from weekend. And um not sure how pace is this fast think watch, strava ,and garmin are wrong.

Outside of right foot very sore on impact not sure why but ran through it and frozen peaing it now. Also not quite sure how you work out your hr zones so this data is v wrong:)

Running warm up/down 11:11 intensity: (5:04 @0) + (2:48 @1) + (2:07 @2) + (1:12 @3) 2.11 km (5:18 / km)
ahr:123 max:166

Tuesday Mar 26, 2019 #

6 AM

Running warm up/down 13:10 [3] 2.1 km (6:16 / km) +58m 5:31 / km
shoes: Scruffy x talons

Beautiful leg turnover with Tommy and scrumpy through the bluebell woods. Dappled light through the trees and frost everywhere made it well worth getting up early, except Tommy may or may not have fractured his fingers jumping over a gate.

Monday Mar 25, 2019 #

11 AM

Running 19:39 [3] 2.6 km (7:33 / km)

Strides, laps, and drills before hockey match.
7 PM

S + C 11:00 [3]

Core stuff.

Sunday Mar 24, 2019 #

Event: SROC Red Rose Classic
 
12 PM

Running 22:08 intensity: (6:43 @0) + (4:34 @1) + (8:53 @2) + (1:43 @3) + (15 @4) 2.08 km (10:38 / km) +118m 8:17 / km
ahr:133 max:180

Wu with Ellie

Orienteering 26:49 intensity: (21 @0) + (1:03 @1) + (20:13 @2) + (4:35 @3) + (37 @4) 3.42 km (7:50 / km) +65m 7:10 / km
ahr:156 max:180

Hampsfell middle distance selection race
No huge blips through the forested part but lost 45 secs on 1 and 30 secs to 4. Nice plod up the hill to 6 and apparently was coming 3rd at this point so not too tragic. Managed to make a 1min mistake into 8 as couldn’t find it. Shamble in the brambles:) And then came the mare. Dropped far too much time and v v v annoyed at myself cuz it was the kinda mistake when you know you’re going wrong dammit. Had a bit of road rage from the mistake so boshed the run in.
One to analyse and shove under the carpet.

Running 6:31 intensity: (31 @1) + (3:50 @2) + (1:56 @3) + (14 @4) 0.74 km (8:48 / km)
ahr:158 max:182

Wd w Caitlin n pip. Did some lavely races downhill which made up for the shambolic race.
C • don’t 4

Saturday Mar 23, 2019 #

Event: Junior sprint selection race
 
2 PM

Running warm up/down 17:47 intensity: (23 @1) + (3:00 @2) + (6:04 @3) + (5:03 @4) + (3:17 @5) 2.45 km (7:15 / km) +21m 6:57 / km
ahr:173 max:191

Wu (happy)

Orienteering race 16:25 intensity: (7 @1) + (47 @2) + (10:09 @3) + (4:52 @4) + (30 @5) *** 3.35 km (4:54 / km) +12m 4:49 / km
ahr:172 max:190 12c

Lancaster Uni Selection Race
Not sure what the optimum route choices were but don’t think my route to 3 was very good (a bit too fiddly). Went wrong side of buildings to 4 and had to go round the bottom and then back on myself. Didnt see the bit between the bottom two buildings was re-unblocked so had to go slightly further round to 5. Big purple blow up thing made me trip over which was a wee distracting and not my finest hour. Slightly hesitant towards the end and think I could’ve pushed harder but overall not too tragic but nothing special.

Running warm up/down 4:05 intensity: (9 @1) + (16 @2) + (3:08 @3) + (32 @4) 0.68 km (5:58 / km)
ahr:167 max:180

Wd 1 w gals

Running warm up/down 4:23 intensity: (58 @0) + (2:33 @1) + (15 @2) + (37 @3) 0.64 km (6:54 / km) +20m 5:58 / km
ahr:122 max:144

Wd 2 w less gals

Running warm up/down 3:42 intensity: (6 @0) + (3:32 @1) + (4 @3) 0.55 km (6:47 / km)
ahr:125 max:132

Wd 3 w more gals

Running warm up/down 57 intensity: (10 @0) + (31 @1) + (16 @3) 0.22 km (4:14 / km)
ahr:115 max:128

Wd 4 w Stan

Friday Mar 22, 2019 #

7 PM

Running 9:55 intensity: (16 @0) + (55 @1) + (5:38 @2) + (51 @3) + (1:14 @4) + (1:01 @5) 2.01 km (4:57 / km)
ahr:151 max:194 (rest day)

Shakeout with tommy in the dark. Due to us being unusually late had to be a quick one as the extended family round for dinner. Jeans, vans ,and a hoodie are not ideal attire.
Legs felt very sore before from journey and athletics but thankfully loosened up, just managed to do something to my left shoulder carrying Tommy’s overpacked suitcase so got a ginger patch on it hopefully all will be well.

Thursday Mar 21, 2019 #

Note
(rest day)

Only just got back from scoring the basketball match and I’m too hungry to go running so going to warm down on the bike.
Outside of right food sore to put pressure on no clue how that came about so giving it the frozen pea treatment and hoping that is the answer to all problems.

Wednesday Mar 20, 2019 #

6 PM

Running 12:28 intensity: (2:27 @0) + (7:55 @1) + (51 @2) + (1:15 @3) 2.16 km (5:45 / km)
ahr:128 max:148

Wu
Spring springy over hurdles

Running 11:30 intensity: (53 @0) + (1:53 @1) + (8:21 @2) + (23 @3) 3.51 km (3:16 / km)
ahr:142 max:166

2 sets of 3min 2min 1min.
Tapering so didn’t do 3 sets only 2. Sticking with Paige on the 3min 2min but some reason couldn’t push on the 1min. Everything hurts now so going to skip s + c for today.
Not exactly sure how to sort out the hr but can confirm wasn’t in the white.
8 PM

Running 6:06 intensity: (15 @1) + (4:04 @2) + (1:46 @3) + (1 @4) 0.86 km (7:06 / km)
ahr:159 max:175

Wd
Regretting I didn’t do more but hopefully a massage and lots of rolling will sort all the niggles out.

Tuesday Mar 19, 2019 #

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, 2019 #

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, 2019 #

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, 2019 #

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, 2019 #

2 PM

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

Wu with everyone round the track

Cycling 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, 2019 #

7 PM

Cycling (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.

Wednesday Mar 13, 2019 #

7 PM

Running warm up/down 16:00 [3] 3.1 km (5:10 / km)

Wu + wd with levy and teaching him what a stride is so did quite a few.

Running 26:53 [4] 5.1 km (5:16 / km)
ahr:148 max:188 shoes: Track shoes

3 sets of 3 200m. 200m jog between reps, 4 min jog between sets.
Great session with good atmosphere. Not very fast times because still struggling to breathe and got a rather chesty cough. Averaging 33 but had a few faster, a few slower. First session back in ages so hopefully picking up the pace again and go every week again. Legs feeling springy.

Tuesday Mar 12, 2019 #

4 PM

Cycling (Cycling ) 30:00 [3]
ahr:136 max:142

Getting the legs spinning ready for athletics tomorrow. View from the loft was beautiful, nothing like a good sunset to keep the spirits high:)
5 PM

S + C 24:00 [4]

Sun salutations x5, plank x8, mountain climber x124, Russian twists x124, reverse crunch x40, bicycle crunch x40, one leg bridge x66, split squats x50, side plank right and left x3, bird dog x60, jumping squats x20, aerial girrafe x12. Bit pooped.

Monday Mar 11, 2019 #

9 PM

S + C 20:00 [3]
(rest day)

A lovely mixed bag of core work in my pj’s because suddenly had the motivation when going to bed. Still croaking away so resting until Wednesday then doing athletics (for the first time in 3 weeks?!) yayyy.

Sunday Mar 10, 2019 #

Event: Wharncliffe UKOL Long (Northern Champs)
 
11 AM

Running warm up/down 24:33 [3] 3.2 km (7:40 / km) +39m 7:14 / km
ahr:146 max:178 shoes: New x talons

Warm up
Bit of high knees with frank then thorough stretching and motivational speeches from nev.
12 PM

Orienteering race 41:11 [5] **** 4.7 km (8:46 / km) +151m 7:33 / km
ahr:151 max:181 16c shoes: New x talons

Northern Champs Wharncliffe-4th
So chuffed I’d guessed the start in the right place that I promptly picked up my map and did a 180 down the track to #1. Quickly recovered loosing 45 secs. Clean through till 4 where a shocking route choice to 5 led to some wandering around in a boulder field. Hit a track and saw carys and Lucy who i’d seen at 4 and tried to speed up but only meant i made a muddle of in the circle. Lost 3 mins.
Clean until 10 where I overshot it and then had to double back on myself. Lost 2 mins. Finding it quite hard to breathe from here on and kept coughing. Caitlin caught Lucy and i here then stuck w her till 14 where a micro route choice error meant I overtook. All clean from here on.

Overall very surprised with my result as the taper wasn’t ideal and breathing was a muddle.

Blimey that route choice really was shocking http://obasen.orientering.se/winsplits/online/en/d...:
1 PM

Running warm up/down 10:00 [3] 2.3 km (4:21 / km)

Bit after run then a bit w pip later on.

Saturday Mar 9, 2019 #

4 PM

Running 15:03 [3] 3.0 km (5:01 / km) +35m 4:44 / km
shoes: Track shoes

Loosening the legs after a long journey to the premier inn:) Managed to loose Stan. Did some strides and stretches and legs felt surprisingly fine after no running for a week. Struggling to breathe and voice still very much absent, a bit more Gollum like though which is an improvement.

Friday Mar 8, 2019 #

5 PM

Cycling (Cycling) 15:04 [2]
ahr:126 (sick)

Getting my legs turning before the weekend and planning to do a short jog tomorrow as haven't run in 6 days:/ Must say the taper didn’t exactly go to plan...Off school again and still no voice at all.

Thursday Mar 7, 2019 #

Note
(sick)

Been in bed all day and possibly have tonsillitis which is a bummer. Have no voice at all so it’s rather quiet. Really want to run but need to get better for the weekend so resting as much as possible.

Wednesday Mar 6, 2019 #

7 PM

Cycling (Cycling) 40:00 [3]
(sick)

Not allowed to go to athletics which was v disappointing but have totally lost my voice and don’t want it to move onto my chest so getting cold wouldn’t be ideal. Lovely spin in the loft whilst the dog sung to me which was interesting.
8 PM

S + C 30:00 [3]

Nice bit of full body conditioning but mostly core. Trying to do as much exercise as possible without going too far and not being able to do northerns.

Monday Mar 4, 2019 #

5 PM

S + C 15:00 [3]

Had the day off school and feeling tons better which is lavely. Did a core session with the dog to get some exercise in.

Cycling (Cycling ) 33:00 [2]
shoes: Track shoes

Wee bit of spinning in the loft whilst doing art experiments.

Sunday Mar 3, 2019 #

Note
(sick)

Spent the day in bed as not feeling good which is really annoying because I want to be well and be able to run. Think it’s the thing Stan had. Had to miss the ybt qualifier today but northerns is more important.

Saturday Mar 2, 2019 #

S + C 5:00 [1]

Tried to do a bit of s + c but head throbbing and shivering even in 4 jumpers so opted out of this one because need to run tomorrow.
10 AM

Running warm up/down 31:14 [2] 2.8 km (11:09 / km)
shoes: New x talons

Dads drills session. Lots of strange exercises followed by lots of sun salutations. The dog walkers thought we were v interesting.
11 AM

Orienteering 57:24 [3] *** 7.9 km (7:16 / km) +69m 6:58 / km
ahr:138 max:178 18c shoes: New x talons

SEJS at Chelwood Vachery
Interesting area after the recent forest fire. Felt like I was running on a volcano. 1, re location with a new junior. 2, corridor without a compass. 3, simplification?
Feet a bit sore from the run on Thursday but not too physically bad and nav accurate.

Throat rather sore (think I’m coming down with Stan’s lurgy) so drinking gallons of lemon and honey and going to take it easy tomorrow so I’m well for northerns.
2 PM

Orienteering 14:56 [3] ** 2.6 km (5:45 / km) +33m 5:24 / km
ahr:152 max:172 5c shoes: New x talons

Map memory relay
Pretty easy, may have followed tommy into a control but made up for it by picking him up after a face plant. Lots of path running.

Friday Mar 1, 2019 #

1 PM

Cycling 45:00 [2]
(rest day)

Wrestling and boxing. Not able to do much today as v busy and friends round then at theatre till 11 so today is a rest day. Have a biggish weekend coming up though so not too much of a bummer.

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