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Training Log Archive: Sheap

In the 7 days ending Dec 10, 2018:

activity # timemileskm+m
  S + C3 1:10:00
  Running 3 49:00 4.35(11:16) 7.0(7:00) 1
  Orienteering 1 35:05 3.11(11:18) 5.0(7:01) 6310 /14c71%
  Total6 2:34:05 7.46 12.0 6410 /14c71%
  [1-5]5 2:24:05
averages - sleep:9.8 rhr:53

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Sunday Dec 9, 2018 #

12 PM

Running warm up/down 15:00 [2] 1.3 km (11:32 / km) +1m 11:30 / km
ahr:129 max:152 rhr:53 slept:10.54 shoes: Scruffy x talons

Bit of a rush as usual, almost missed the bus. Not much time for a good wu so just jogged around and chatted but feeling pretty grotty and heavily taped knee so pretty incapable ayway.

Orienteering race 35:05 [3] *** 5.0 km (7:01 / km) +63m 6:36 / km
ahr:166 max:186 spiked:10/14c rhr:54 (injured) (sick) shoes: Scruffy x talons

Epping Interland Selection Race
Had to start late as by accident missed my start time. Not very warmed up but expecting to go snails pace so not too fussed. Really nice open runnable forest pretty similar to a selection race coming up so good practice.
First half of the course v slow and a bit scrappy to #3 but not too bad.
Second half I was finding it really hard to breathe so wogged with my hands above my head but couldn't really read map v well so had rubbish control flow. Didn't know where I was going for #10 but managed to muddle my way there. Was in too much of a rush to #13 and overshot it badly. Went v fast on the run in though because Fiona from Deeside was cheering, makes all the difference.
1 PM

Running warm up/down 10:00 [0] 0.8 km (12:30 / km)
shoes: Scruffy x talons

6 PM

S + C 20:00 [2]

Stan has too much energy so did the aerial warm up with him.

Saturday Dec 8, 2018 #

rhr:54 (injured) (sick) (rest day)

Supposed to do SEJS today but not allowed as knee still niggling and got a chesty cold. Might attempt a conditioning session today but can barely talk atm so we’ll see how the day progresses. Have to run tomorrow so just hoping everything miraculously improves.
6 PM

S + C 20:00 [2]
(injured) (sick) (rest day)

Thursday Dec 6, 2018 #

(injured) (sick) (rest day)

Been told I’m not allowed to run for the next week. If knee is fine I’ll do gentle hill reps tomorrow though because that doesn’t really count. Pretty rough cold aswell. Good opportunity to do tech.

Wednesday Dec 5, 2018 #

7 PM

Running 24:00 [3] 4.9 km (4:54 / km)
rhr:53 (injured) shoes: Blue + pink waves inov8

3 min 2 min 1 min x 4 was supposed to be the session but did it twice with v odd running style then vince pulled me out:( probs not best idea to test knee out on the track especially as it’s still puffy and blue. Didn’t really think that one through....
Also got a grotty throat so found it pretty hard to breathe. Was a really fun session though v happy because mocks have finished.

Tuesday Dec 4, 2018 #

S + C 30:00 [2]
rhr:52 slept:9.13

10 mins spinning then 20 mins core and conditioning stuff. Pulled off some pretty impressive aerial girrafes but unfortunately knee still rather blue so had to take it easy on the bird dogs. Feeling rather grotty so opted for the XT rather than hill reps. Will try to do athletics tomorrow but still iceing knee so might have to take it easy.

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