Training Log Archive: PedsIn the 31 days ending Jul 31, 2022:
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Sunday Jul 31, 2022 #
Note
(rest day)
Travel back from O-Ringen. Big thanks to Ross and Kate Lilley for a lift to the airport and to Arlanda and Heathrow airports and Network Rail for free wheelchairs. Still quite a bit of walking though e.g. through St Pancras to King's Cross so toe still pretty bad but at least managed to sleep a little afterwards.
Saturday Jul 30, 2022 #
8 AM
Running 10:44 1.52 km (7:03 / km) +31m 6:23 / km
ahr:126 max:138
Hip causing a limp walking in the morning, but took some painkillers and decided to go through the motions until I couldn't. This was quite painful, maybe 4/10, on a normal run I'd be stopping, but Lunsen is no ordinary run.
Orienteering 49:38 8.3 km (5:59 / km) +14m 5:56 / km
ahr:167 max:173
O-Ringen Stage 5, Lunsen
Winsplits
Livelox
With a bit of adrenalin the hip pain was a 2-3, not able to fully send it but just about able to maintain a solid z3/4 run. Often my navigation suffers badly if my mind is distracted by an injury, so I was focusing extra hard. One of the more mentally taxing things I've ever done. First 3 controls passed smoothly, then halfway to #4 I decked it twice, stubbing my R big toe on the 1st one I think and dropping my dibber on the 2nd. Slowed down and navved into #4 while gathering myself, then saw a path option on #5 and chose it (lazy but understandable). Bad exit direction though so lost 20s hitting the OOB and diverting. Some more bad direction early on #7, but re-found myself on the crag before the path. The marsh + green stripes was neck high reeds so could've been faster to avoid, but kept track of the nav well all the way to #7. Good compass on #8, but noticing some occasional sharp pain from the toe on uphills. Good for 90% of #9 but then mistook a black triangle boulder cluster for the cluster of boulders my control was on and lost 45s. The rest went fine, lost track of distance slightly on #11 but caught myself on the crags 200m before the control, and made sure to nav #12 properly and not use the paths. Couldn't up the pace on the run-in cause of the hip but at least that meant I could look around a little and soak it in. Felt good. On a side note, 37:30 from Rassmus Andersson is impressive bordering on ridiculous, < 30s off superman in a decently strong field.
Winsplits
Livelox
With a bit of adrenalin the hip pain was a 2-3, not able to fully send it but just about able to maintain a solid z3/4 run. Often my navigation suffers badly if my mind is distracted by an injury, so I was focusing extra hard. One of the more mentally taxing things I've ever done. First 3 controls passed smoothly, then halfway to #4 I decked it twice, stubbing my R big toe on the 1st one I think and dropping my dibber on the 2nd. Slowed down and navved into #4 while gathering myself, then saw a path option on #5 and chose it (lazy but understandable). Bad exit direction though so lost 20s hitting the OOB and diverting. Some more bad direction early on #7, but re-found myself on the crag before the path. The marsh + green stripes was neck high reeds so could've been faster to avoid, but kept track of the nav well all the way to #7. Good compass on #8, but noticing some occasional sharp pain from the toe on uphills. Good for 90% of #9 but then mistook a black triangle boulder cluster for the cluster of boulders my control was on and lost 45s. The rest went fine, lost track of distance slightly on #11 but caught myself on the crags 200m before the control, and made sure to nav #12 properly and not use the paths. Couldn't up the pace on the run-in cause of the hip but at least that meant I could look around a little and soak it in. Felt good. On a side note, 37:30 from Rassmus Andersson is impressive bordering on ridiculous, < 30s off superman in a decently strong field.
11 PM
Note
After the race I was limping a bit (95% toe, 5% hip) but could still cycle fairly pain free. Had to hand back the bike though, and then walk about a mile to watch the football and another mile back to the campsite. More walking/limping/hopping at Stage 6 in the evening, which was obviously not ideal for the toe, but memories of pain will fade and you don't get too many opportunities to crowdsurf an O-Ringen party. Not even close to being able to sleep, maybe a 5-6/10 while stationary.
Friday Jul 29, 2022 #
9 AM
Running 8:12 [2] 1.38 km (5:57 / km) +52m 5:00 / km
Orienteering 30:48 5.33 km (5:47 / km) +20m 5:40 / km
O-Ringen Day 4, Lunsen
Winsplits
Livelox (very proud of some of that compass work).
Absolute belter of an area, and mostly did well again. Biggest mistake was #3, I lost track early on but then miraculously regained it from an open marsh/open hill combo followed by the long hill with the boulder on the end. Needed one final compass check at this point and didn't do it, veered off, spotted another control and ran to it. Stood still for a bit as the Lunsen-relocation-nightmare materialised, but then realised I could run back to the long hill + boulder, double check it was right, which it was, compass across the correct marsh and job's a good 'un. 1:45 lost though. Had a few other small mishaps, 3 x 10 - 20s misses at the end of #8, 9 and 10. Apart from that I was generally happy with it, especially the compass which hasn't always been a strong point of mine. 23:30 by Johan Ek-Larsson is very impressive though.
Winsplits
Livelox (very proud of some of that compass work).
Absolute belter of an area, and mostly did well again. Biggest mistake was #3, I lost track early on but then miraculously regained it from an open marsh/open hill combo followed by the long hill with the boulder on the end. Needed one final compass check at this point and didn't do it, veered off, spotted another control and ran to it. Stood still for a bit as the Lunsen-relocation-nightmare materialised, but then realised I could run back to the long hill + boulder, double check it was right, which it was, compass across the correct marsh and job's a good 'un. 1:45 lost though. Had a few other small mishaps, 3 x 10 - 20s misses at the end of #8, 9 and 10. Apart from that I was generally happy with it, especially the compass which hasn't always been a strong point of mine. 23:30 by Johan Ek-Larsson is very impressive though.
Running 4:31 [1] 0.8 km (5:39 / km) +1m 5:37 / km
4 PM
Note
On the way back from the swim spot I went over the bars of my bike on a techy downhill. Mostly grazes apart from deepish chunk out of the R hip, which stiffened up quite a lot into the evening and overnight, making walking pretty uncomfortable and running worse. Very doubtful about being able to run on Saturday.
Thursday Jul 28, 2022 #
10 AM
Running 8:45 1.61 km (5:26 / km) +4m 5:22 / km
ahr:121 max:139
Orienteering 42:10 7.94 km (5:19 / km) +29m 5:13 / km
ahr:171 max:177
O-Ringen Stage 3, Norra Lunsen
Winsplits
Livelox
Mass started this one which was excellent fun. Finlay, Spud and I leading out #1, then Spud took control on #2. Direction was a bit off but realised where we were on the path and followed Spud at breakneck speed into #2. Kept track of the nav well to #3, fully in control but also pooning it to keep up with Spud. Lost track slightly to #4 and noticed Eddie, Freddie and Finlay still around too, but trusted Spud to nail it and so he did. Us two went straight on #5 and got a little gap on the others who went round, and I sneaked ahead into the control with a nicer line. I navved #6 fine and most of the way to #7 but then hesitated on the hill to the East and Spud got back ahead. Sensing a break he went full gas out of it and I followed as best I could whilst also keeping track of where I was, as #8 looked very long, tricky and dangerous. He was almost out of sight when he suddenly slowed down a bit and I caught and overtook. Turns out he'd crunched his ankle :(. Very glad I'd kept track of nav and carried on confidently with the same compass + map-to-ground technique but at a more normal speed. Apparently Finlay wasn't far behind but I sneaked out of sight and never saw any of the boys again. Navved confidently to 100m from #8 but then doubted myself. In this situation, why does an unlikely alternative position suddenly become overridingly favourable in your brain? A 10s standstill may have sorted it but I panicked a bit and lost 1:30. Turns out everyone else screwed it up by a lot more though. From here onwards I orienteered well and finished very happy to have run well in tricky but absolutely dreamy terrain.
Winsplits
Livelox
Mass started this one which was excellent fun. Finlay, Spud and I leading out #1, then Spud took control on #2. Direction was a bit off but realised where we were on the path and followed Spud at breakneck speed into #2. Kept track of the nav well to #3, fully in control but also pooning it to keep up with Spud. Lost track slightly to #4 and noticed Eddie, Freddie and Finlay still around too, but trusted Spud to nail it and so he did. Us two went straight on #5 and got a little gap on the others who went round, and I sneaked ahead into the control with a nicer line. I navved #6 fine and most of the way to #7 but then hesitated on the hill to the East and Spud got back ahead. Sensing a break he went full gas out of it and I followed as best I could whilst also keeping track of where I was, as #8 looked very long, tricky and dangerous. He was almost out of sight when he suddenly slowed down a bit and I caught and overtook. Turns out he'd crunched his ankle :(. Very glad I'd kept track of nav and carried on confidently with the same compass + map-to-ground technique but at a more normal speed. Apparently Finlay wasn't far behind but I sneaked out of sight and never saw any of the boys again. Navved confidently to 100m from #8 but then doubted myself. In this situation, why does an unlikely alternative position suddenly become overridingly favourable in your brain? A 10s standstill may have sorted it but I panicked a bit and lost 1:30. Turns out everyone else screwed it up by a lot more though. From here onwards I orienteered well and finished very happy to have run well in tricky but absolutely dreamy terrain.
Running 8:22 [1] 1.48 km (5:40 / km)
ahr:124 max:129
Wednesday Jul 27, 2022 #
1 PM
5 PM
Running 40:34 8.46 km (4:48 / km) +84m 4:34 / km
ahr:130 max:148
An O-Ringen rest day is usually an "I feel terrible => don't run" day, but the beauty of a continuous headache is that I've become accustomed to running when feeling terrible. So once back at the campsite Freddie and I got out for a nice chatty jog along the river. Highlight was 500m of spång.
11 PM
Cycling 1:00:00 [1]
Logging some miscellaneous cycling for the week. In reality it was more like 1hr+ per day but mostly very very easy.
Tuesday Jul 26, 2022 #
8 AM
Running 8:54 [2] 1.55 km (5:44 / km) +29m 5:15 / km
Orienteering 51:07 8.59 km (5:57 / km) +65m 5:44 / km
O-Ringen Stage 2, Nåsten.
Winsplits
Livelox
Similar to yesterday in that it was mostly decent but made one big mistake of 3mins at #3. I'd caught Freddie on the way in, and was perfectly on line past the two little crags, but then the area ahead looked marshy and flat so I thought I might be a touch East, so turned left. A calmer head at this point could have fixed things quicker but I headless chickened for a bit instead. Otherwise orienteering well, having to be super disciplined on the compass and ticking off features in a map-to-ground way. Also happy to keep composure in the near-the-finish mayhem, using the compass rather than relying solely on the paths. 3rd Brit, 1:30 behind Eddie and 15s behind Spud, so into the lead on the GC.
Winsplits
Livelox
Similar to yesterday in that it was mostly decent but made one big mistake of 3mins at #3. I'd caught Freddie on the way in, and was perfectly on line past the two little crags, but then the area ahead looked marshy and flat so I thought I might be a touch East, so turned left. A calmer head at this point could have fixed things quicker but I headless chickened for a bit instead. Otherwise orienteering well, having to be super disciplined on the compass and ticking off features in a map-to-ground way. Also happy to keep composure in the near-the-finish mayhem, using the compass rather than relying solely on the paths. 3rd Brit, 1:30 behind Eddie and 15s behind Spud, so into the lead on the GC.
Running 6:09 [1] 1.02 km (6:03 / km)
Monday Jul 25, 2022 #
9 AM
Running 9:16 [1] 1.65 km (5:38 / km) +13m 5:25 / km
Orienteering 37:33 6.08 km (6:10 / km) +68m 5:51 / km
O-Ringen Stage 1, Nåsten.
Winsplits
Livelox
Great to be back racing O-Ringen. I orienteered decently apart from a 3min mistake on #5. Hit my attackpoint then my plan of "follow edge of green marsh" was too basic and didn't include "use compass". Relocated off pure memory back to the ap to find Tuoko Seppa with Freddie in tow. Picked up Finlay too, but Tuoko was jogging so Finlay and I pushed on, navigating well. Only other mishaps were 30s on both #3 (compass from ap again) and #14 (confused by classic near-finish-of-o-ringen paths/elephant tracks ambiguity). 12s down on Tom, a solid start to the GC.
Winsplits
Livelox
Great to be back racing O-Ringen. I orienteered decently apart from a 3min mistake on #5. Hit my attackpoint then my plan of "follow edge of green marsh" was too basic and didn't include "use compass". Relocated off pure memory back to the ap to find Tuoko Seppa with Freddie in tow. Picked up Finlay too, but Tuoko was jogging so Finlay and I pushed on, navigating well. Only other mishaps were 30s on both #3 (compass from ap again) and #14 (confused by classic near-finish-of-o-ringen paths/elephant tracks ambiguity). 12s down on Tom, a solid start to the GC.
Sunday Jul 24, 2022 #
4 PM
Running 46:32 9.73 km (4:47 / km) +100m 4:33 / km
ahr:130 max:151
Tourist run round Uppsala with Eddie, Freddie and Finlay. Highly enjoyable stuff.
Saturday Jul 23, 2022 #
3 PM
Running 46:42 9.12 km (5:07 / km) +47m 4:59 / km
ahr:122 max:159
Group jog along by the lake plus a 2k burn up at the end with Todge and Finlay. Had no idea of pace but turned out to be sub 4s for a bit and felt v comfy.
Friday Jul 22, 2022 #
10 AM
Cycling 1:00:00
60mins very easy accompanying Nobs and Davros on their tempo then 40mins each way to the O, logging as an hour seemed about right.
12 PM
Orienteering 1:17:01 10.23 km (7:32 / km) +69m 7:17 / km
ahr:133 max:147
Pained me to splash out on a training map but was nice to go orienteering. More skoggy and less visible than I was expecting, but I believe the actual areas are nicer. Not orienteering great, or at least I found it pretty tricky and made some mistakes.
Thursday Jul 21, 2022 #
6 PM
Running 42:22 8.74 km (4:51 / km) +99m 4:35 / km
ahr:141 max:160
Big travel day to O-ringen. Waited til it got a bit cooler then went for a jog from the campsite along a lovely gravel trail by the river. Narbett setting the pace at 4:30s on the flats but it felt quite good.
Wednesday Jul 20, 2022 #
8 AM
Running 55:21 7.79 km (7:06 / km) +397m 5:40 / km
ahr:132 max:149
Stoodley Pike plus the steep side, getting some hills in as 2 or 3 very flat weeks coming up. Head back to about average, legs also meh. Ran most of the steep side but still comfortably my slowest time ever.
Tuesday Jul 19, 2022 #
5 PM
Cycling 10:00 [1]
(rest day)
To and from Mytholmroyd. Didn't sleep great and head a bit worse than average today, very lethargic. Hard not to feel lazy, especially since rest doesn't seem to be helping much.
Monday Jul 18, 2022 #
8 AM
Running 41:34 7.54 km (5:31 / km) +92m 5:12 / km
ahr:126 max:144
Cycle path and canal. Legs average, head a bit worse than average especially at the start, thought the heavy headedness was just a feeling but actually neck muscles were getting tired/sore on the downhill at the start. Does happen to a lesser extent sometimes at the start of morning runs anyway though even when not bonked.
5 PM
S+C 40:00 [1]
Bit of a struggle
Sunday Jul 17, 2022 #
12 PM
Running 1:00:33 7.49 km (8:05 / km) +470m 6:09 / km
ahr:131 max:148
Down to Daisy Bank to get some climb in the legs. Taking it easy still but running all the climbs even when it might've been faster walking. L knee a bit niggly in the first 15mins but then fine.
Saturday Jul 16, 2022 #
10 AM
Running 56:05 10.93 km (5:08 / km) +125m 4:51 / km
ahr:135 max:154
Cycle path and canal. Legs and head both quite good, L knee a bit niggly to start with but barely anything in the 2nd half. Pace, effort and HR all agreeing nicely. Dip in the stream after.
Friday Jul 15, 2022 #
11 AM
Running 58:14 9.64 km (6:02 / km) +299m 5:14 / km
ahr:123 max:143
Stoodley Pike and back via Pinnacle Ln. Legs and head both quite average, but also had a slightly worrying niggle from the inside of the L knee, enough to debate cutting short, but wasn't really getting worse. Very low HR for the effort.
5 PM
S+C 40:00 [1]
EUOC core. Glute exercises always a good shout for a knee niggle, maybe adductors too for the inside knee. Motivation for S+C still up and down though, feels like changing tyres on an F1 car but you're in a 30 limit, or the driver is your granny. Something like that.
C • Wut 4
Thursday Jul 14, 2022 #
11 AM
Running 54:06 9.4 km (5:45 / km) +236m 5:07 / km
ahr:129 max:142
Pinnacle Ln loop via the clough both ways. Legs decent, head average.
Wednesday Jul 13, 2022 #
5 PM
Running 45:07 7.49 km (6:01 / km) +260m 5:08 / km
ahr:131 max:144
Stoodley Pike. Spent most of the day doing orienteering activities with kids at West Yorkshire School Games which was good fun, and actually legs and head both feeling not too bad so this was highly enjoyable too.
Tuesday Jul 12, 2022 #
11 AM
Running 44:30 8.0 km (5:34 / km) +112m 5:12 / km
ahr:126 max:147
Cycle path and canal. Headache not great but legs very nice and solid, plodding along smoothly.
Monday Jul 11, 2022 #
Note
(rest day)
Train home. Average levels of headache, which is positive after the weekend.
Sunday Jul 10, 2022 #
10 AM
Running 3:28 0.57 km (6:04 / km) +5m 5:50 / km
ahr:120 max:137
Minimal. Dip in stream was a good idea.
Orienteering 1:30:35 12.45 km (7:17 / km) +230m 6:40 / km
ahr:163 max:174
Test race long at Glen Dye. Rtd.
Considering the headache situation, plus the ~24° heat, my aim was to start at a jog, but went straight into the rough stuff so a jog (rather than a walk) means z3. Had a good plan to #1 and read all the contours but still managed to miss it left by 15s somehow. Had a less good plan for #2 and binned 20s having to climb back up a hill. Ok on #3 but exited terribly and got confused by the paths, 30s probs. Then fine for a bit, cruising and clean, but caught 3mins by Joe leaving #8. We picked up James (-3mins) at #9 and happily he was going a similar speed to me so had company as I got dropped by Joe up the hill on #10. 1st gel (35mins). Sadly James then bailed. Spotted Spud (6mins) had overtaken with a better route to #10 and Josh (9mins) was closing in too. Fine on #11 and #12 but Josh reeled me in. Good to #13 and #14 we caught Joe again. Had a small drink and got going, good to #15 but then missed #16 by 20s so re-caught by Josh and Joe. Managed to sit in quite comfortably through to #18 then dropped off a bit by #19 and had my 2nd gel (80mins). The medium green to #20 was grim and even worse to #21. Had been out 90 by this point and could see a steep, rough, slow 30mins ahead so called it a day before the bonk really set in.
Considering the headache situation, plus the ~24° heat, my aim was to start at a jog, but went straight into the rough stuff so a jog (rather than a walk) means z3. Had a good plan to #1 and read all the contours but still managed to miss it left by 15s somehow. Had a less good plan for #2 and binned 20s having to climb back up a hill. Ok on #3 but exited terribly and got confused by the paths, 30s probs. Then fine for a bit, cruising and clean, but caught 3mins by Joe leaving #8. We picked up James (-3mins) at #9 and happily he was going a similar speed to me so had company as I got dropped by Joe up the hill on #10. 1st gel (35mins). Sadly James then bailed. Spotted Spud (6mins) had overtaken with a better route to #10 and Josh (9mins) was closing in too. Fine on #11 and #12 but Josh reeled me in. Good to #13 and #14 we caught Joe again. Had a small drink and got going, good to #15 but then missed #16 by 20s so re-caught by Josh and Joe. Managed to sit in quite comfortably through to #18 then dropped off a bit by #19 and had my 2nd gel (80mins). The medium green to #20 was grim and even worse to #21. Had been out 90 by this point and could see a steep, rough, slow 30mins ahead so called it a day before the bonk really set in.
Running 8:08 1.18 km (6:52 / km) +25m 6:12 / km
ahr:137 max:143
Jog of shame, including a stop in a stream.
Today was more promising than yesterday, because it showed I shouldn't be far off once I've un-bonked myself. First move is no more hard running before O-Ringen.
Today was more promising than yesterday, because it showed I shouldn't be far off once I've un-bonked myself. First move is no more hard running before O-Ringen.
Saturday Jul 9, 2022 #
9 AM
Running 18:45 3.46 km (5:25 / km) +10m 5:20 / km
Shakeout with Spud post camping. Legs decent but very headachy after not a great sleep. Onwards.
1 PM
Running 17:11 3.29 km (5:13 / km) +7m 5:10 / km
ahr:126 max:152
Orienteering 42:47 6.39 km (6:42 / km) +76m 6:19 / km
ahr:170 max:179
Test race middle at Culbin. 10th.
Well despite trying to convince myself I could ignore the headache and tiredness, this gradually descended into the start of a JK Long reenactment. Started ok, solid enough through to #4. Identified a safer entry to #5 but got tempted by the path+hard entry instead and promptly lost 30s. Another 40s on #7, then ok for a bit through to #15, spotting Wooders ahead (-2mins) and Dudley behind (+4mins). Josh and I promptly screwed #16 together by 40s, but then he left my bonky ass in the dust and joined up with Joe. Shoelace also came undone but didn't bother retieing. Slowest split on #18, 1:10 down without any mistake. The section in the white was lovely and was sitting in 8th, then identified #21 as tricky, had a plan, attackpoint, compassed in at walking pace and still missed it. About 2mins lost wandering and James arrived. Trundled into the finish feeling rather dejected.
Well despite trying to convince myself I could ignore the headache and tiredness, this gradually descended into the start of a JK Long reenactment. Started ok, solid enough through to #4. Identified a safer entry to #5 but got tempted by the path+hard entry instead and promptly lost 30s. Another 40s on #7, then ok for a bit through to #15, spotting Wooders ahead (-2mins) and Dudley behind (+4mins). Josh and I promptly screwed #16 together by 40s, but then he left my bonky ass in the dust and joined up with Joe. Shoelace also came undone but didn't bother retieing. Slowest split on #18, 1:10 down without any mistake. The section in the white was lovely and was sitting in 8th, then identified #21 as tricky, had a plan, attackpoint, compassed in at walking pace and still missed it. About 2mins lost wandering and James arrived. Trundled into the finish feeling rather dejected.
Running 17:29 3.04 km (5:45 / km)
ahr:129 max:139
Given the feels today, it is hard to see tomorrow being anything other than a death march. Probably shouldn't race at all but will start at a jog and see how that goes.
Friday Jul 8, 2022 #
5 PM
Orienteering 47:32 6.55 km (7:16 / km) +57m 6:58 / km
Bit of training on Culbin (different bit to tomorrow). Some ok nav but also some of the usual easy pace bad nav, hopefully there'll be enough adrenalin tomorrow to override the headache and tiredness.
Thursday Jul 7, 2022 #
10 AM
Running 49:25 8.53 km (5:48 / km) +157m 5:18 / km
ahr:124 max:152
Easy seat with AJ and Felix. Sadly didn't sleep great and was a bit headachy, hey ho. Lovely day though.
Wednesday Jul 6, 2022 #
9 AM
Running 18:51 3.58 km (5:16 / km) +20m 5:08 / km
ahr:123 max:136
Morning meadows lap, was gonna do 30 but decided it wasn't needed and L shin a tad niggly. O tonight.
4 PM
Running 11:15 [2] 2.14 km (5:16 / km) +18m 5:03 / km
Jog across to Relugas with Fiona.
6 PM
Running 13:08 2.1 km (6:16 / km) +109m 4:58 / km
ahr:125 max:148
Orienteering 56:04 8.55 km (6:33 / km) +248m 5:44 / km
ahr:158 max:176
Kinnoul Hill O-ints with GG, Spongey, James and Fiona. My nav got progressively better over the first 4 then not so good on the last but that was partly due to getting sick of the nettles and brambles. Putting in a solid effort.
Running 5:02 0.81 km (6:12 / km)
ahr:123 max:137
L achilles just a tad weak, could do with a big sleep but the tingles on my quads from the nettles may have something to say about that. Not quite Italy last October levels but not too far off.
Anti-taper going well. Will probably bottle it and taper the next 2 days.
Anti-taper going well. Will probably bottle it and taper the next 2 days.
Tuesday Jul 5, 2022 #
9 AM
Running 1:14:47 13.91 km (5:23 / km) +232m 4:58 / km
ahr:133 max:156
Meadows, crags and APO with Spud. Surprisingly feeling quite ok this morning, just a brief period of bad feels that came and went. Got some oos and ahs from a group of old ladies which was very amusing.
6 PM
Running 50:24 8.67 km (5:49 / km) +74m 5:35 / km
ahr:123 max:152
This is what happens when you stay with Ali Masson, plus it was sunny.
Monday Jul 4, 2022 #
7 AM
Running 30:19 4.97 km (6:06 / km) +101m 5:32 / km
ahr:119 max:141
Sunday Jul 3, 2022 #
10 AM
Orienteering 29:11 4.37 km (6:41 / km) +95m 6:01 / km
ahr:142 max:160
Jog round EPOC club champs at Bradley Wood, fun little forest sprint if a bit brambly. Chest much better than yesterday.
7 PM
Running 41:37 8.38 km (4:58 / km) +50m 4:49 / km
Fairly late one after travel to Edi and was ready for a solo run but as soon as I hit the meadows bumped into Louise and Emma. Half lap with Emma then bumped into Eddie too for a full lap so overall a thoroughly enjoyable run.
Saturday Jul 2, 2022 #
4 PM
Running 17:19 2.35 km (7:21 / km) +114m 5:55 / km
Headache slightly better than yesterday but main issue today was the strained diaphragm/intercostal muscle, same as on 8th June. Noticed it a bit on Thursday, similar Friday, little bit worse today. Weird. Maybe a bit better by the end once it had warmed up but decided it wouldn't harm to chill.
Friday Jul 1, 2022 #
10 AM
Running 1:41:19 15.59 km (6:30 / km) +469m 5:39 / km
ahr:132 max:148
Felt like a while since the last long run so decided it was time for one. Still pretty tired and headachy but just plodded away and it was alright, but headache a bit more present while running than it has been the last few weeks. Calves tight but otherwise legs fairly solid, patellas much better than yesterday.