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Training Log Archive: Sheap

In the 7 days ending Jan 21:

activity # timemileskm+m
  Running 7 2:53:19 18.83(9:12) 30.3(5:43) 280
  Orienteering 2 1:48:05 7.89(13:42) 12.7(8:31) 30211 /18c61%
  S + C5 1:25:00
  Total14 6:06:24 26.72 43.0 58211 /18c61%
averages - sleep:8.3 rhr:53

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Monday Jan 21 #

11 AM

S + C 45:00 [3]

Fun, crooked my neck doing headstands though now it’s a bit ouch.
7 PM

Running hills 40:26 [4] 7.1 km (5:42 / km) +113m 5:17 / km
ahr:163 max:185 shoes: Track shoes

Feeling v cool in the -5 degrees.6 x 500m hill then 6 x hill sprint (100m) Unfortunately struggling quite a lot after the second set not sure what from. Have quite an acute pain in my left knee and was running v lopsided cuz neck so maybe that. Did whole session though and first two reps were springy so that’s a positive.

Sunday Jan 20 #

Note

Havnt done s + c because didn’t want Stan to feel bad about skiving 3 days of course. Will pick up the pace again tomorrow.
11 AM

Orienteering (middle distance ) 47:40 [4] *** 6.5 km (7:20 / km) +182m 6:26 / km
ahr:165 max:182 spiked:11/18c rhr:55 slept:8.0 shoes: Scruffy x talons

Puttenham Common short blue
Felt alright not going v fast but nav decent. Huge elephant tracks everywhere which were v unhelpful as mucked up route choices. Probably 3 larger mistakes at 3 (didn’t go high enough) and 9 (mind got confuddled with elephant tracks) and 15 (whoops forgot to turn and made a 90 degree error then realised after 100m)
12 PM

Running warm up/down 16:00 [3] 2.5 km (6:24 / km) +21m 6:09 / km
shoes: Scruffy x talons

Managed to snap my lace just before starting. Luckily had some tape so patched it all together.

Saturday Jan 19 #

7 AM

Orienteering 1:00:25 [2] *** 6.2 km (9:45 / km) +120m 8:53 / km
ahr:126 max:174 rhr:53 slept:7.0 shoes: New x talons

Putting out controls in the dark with dad. Unfortunately he can’t walk very well so I was his legs and just had to guess if I got the controls in the right place. Managed to put 88 at 83 and 83 at 88 but apart from that all good. The dawn chorus was pretty impressive.
10 AM

Running 18:00 [3] 2.6 km (6:55 / km) +28m 6:34 / km
shoes: Wellies

Putting out tapes to the start with a sleepy Tommy followed by 3 hours car parking in the sleet.

Friday Jan 18 #

9 PM

S + C 10:00 [3]

Thursday Jan 17 #

6 PM

Running long 53:55 [3] 10.0 km (5:24 / km) +118m 5:05 / km
ahr:153 max:172 rhr:53 slept:9.1 shoes: Scruffy x talons

Long easy run with my grandpa bummer, adding in some hill efforts all over the place. Felt really good and happy so made me bouncy. Added a progression section of 4 x 600m after 6k. Apparently my first 10k so woo got my fastest 10k time:)))
7 PM

Running warm up/down 10:00 [1] 1.6 km (6:15 / km)

8 PM

S + C 10:00 [2]

Solo

Wednesday Jan 16 #

S + C 10:00 [3]

Wall push ups 12, jumping squats 20, reverse crunches 40, side lunge 40, bicycle crunches 40, plank 60, wierd lungey things 80, high stepping 20, wide arm push ups 12, jumping squats 40, aerial girrafe 12, high stepping 20, plank 45s, bird dog 40, bridge 45s. So very ready for my toastie.
7 PM

Running 14:58 [4] 4.0 km (3:45 / km)
ahr:156 max:181 rhr:52 slept:9.01 shoes: Track shoes

4 sets of 300m hard 100m jog 200m hard
Felt sooo springy like my shoes were sponges and didn’t feel like I was pushing much. Getting around 53-55 on the 300m and 32-34 on the 200m which is good for me. And faster than last week think that’s a combinationof the conditioningand I havnt run for the last 2 days.
8 PM

Running warm up/down 20:00 [2] 2.5 km (8:00 / km)

Tuesday Jan 15 #

8 PM

S + C 10:00 [3]

Feeling springy until the burpees came then felt like a springy rock instead. Think I may have pulled a muscle or something in my neck from backwards rolly-pollys which is a bummer.

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