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Training Log Archive: Urban

In the 7 days ending Nov 11, 2013:

activity # timemileskm+m
  Orienteering2 1:22:05 7.34(11:11) 11.82(6:57) 21
  Not Drills1 39:27 4.18(9:27) 6.72(5:52) 35
  Running1 17:44 2.76(6:26) 4.44(4:00) 14
  Total3 2:19:16 14.28(9:45) 22.98(6:04) 70
averages - rhr:35 weight:89.7kg

» now

Monday Nov 11, 2013 #

(rest day)

Day 4 out of 5 of Recovery Phase.
L.Shin seems to have survived despite picking up and taking the wrong O-shoes yesterday - no insoles - a little uncomfortable to run in, but managed! L.heel suffered a little (bruised perhaps?) but eased during the day.
Continuing to stretch.

Sunday Nov 10, 2013 #

12 PM

Orienteering (Forest) 38:25 [3] 5.93 km (6:29 / km) +15m 6:24 / km
NOC event at Thoresby Woods (Clumber)
Green Course - some very runnable woodland out there - enjoyed that....alot!

Saturday Nov 9, 2013 #

rhr:35 weight:55.3kg (rest day)

Housework and gardening calls!

Friday Nov 8, 2013 #

(rest day)

Not sure it's an injury any more :)
No pain or discomfort at work at all today.
Continued with stretching plan.
Not sure how long I can hold out with the "Recovery" Phase - I really do not like not running!

Thursday Nov 7, 2013 #

(injured) (rest day)

L.Shin not great today, but not as bad as yesterday.
Non-run routine to comprise 15 minutes dynamic and 15 minutes static stretching just to keep some sort of routine going!

Wednesday Nov 6, 2013 #


Time for a rest me thinks.... L.Shin has been playing up for a number of weeks but have managed (until now) to keep it under control - Ibuprfen Gel and tablets. Unfortunately the latter made me very ill last night after the Winter league race - I (sort of) forgot that ibuprofen and racing eyeballs out don't mix well (for me). Pretty crap all evening (Tuesday) and just about 90-95% ok overnight, better today.
L.Shin quite painful on and off all day at work - so - tied in with what should be an end of season rest, the plan is to stop running for a couple of weeks but just participate in pre-planned stuff, like - EBOR Autumn League / Controlling EBOR YUL event in Scarborough. Not going to do these at any more than an easy pace - THIS IS A REST / RECOVERY PERIOD.
This will give me a chance to think about how I want to approach next year - the middle one of five in M50 - only significance really is that it brings me a step closer to moving into a new class for all the Urban competitions (M55+) - really NOT bothered about Forest O other than for fun and recreation.
Time to Think and Plan - letting #ThinkFastRunHard be the motto :)
7 PM

Orienteering (Night) 29:26 [2] 3.67 km (8:01 / km) +3m 7:59 / km
ahr:115 max:117 weight:124kg shoes: Mizuno Wave Ascend 6 Black
Night event part parkland / part Urban. Enjoyed the Urban section - couldn't cope with the Park section - raining so glasses unusable - descriptions / magnifier all useless - just like me really - miss-punched as well....Top Night :)

Orienteering (Night) 14:14 [2] 2.22 km (6:25 / km) +3m 6:22 / km
ahr:95 max:120 shoes: Mizuno Wave Ascend 6 Black
comments pretty much same as first run except raining more so just couldn't cope at all in the Park - retired after failing to "find" a control in a non-existant rough open clearing even though it was supposedly just off a path! - Great demonstration of my totally inability to Night Orienteer in Parkland at Night in the Rain :)

Tuesday Nov 5, 2013 #

7 PM

Not Drills warm up/down 27:17 [2] 4.52 km (6:02 / km) +27m 5:52 / km
ahr:92 shoes: Wave Ultima 4
Jogging around prior to Winter League race

Running race (Road) 17:44 [5] 4.44 km (4:00 / km) +14m 3:56 / km
ahr:140 max:143 shoes: Wave Ultima 4
CoH Winter League - felt good and ran hard virtually all the way to the finish - fitness has probably tailed off a little since last month, but overall a pleasing run.

Not Drills warm up/down (Road) 12:10 [2] 2.2 km (5:32 / km) +8m 5:26 / km
ahr:109 max:114 shoes: Wave Ultima 4
Warm down jogging after Winter League race

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