Hr back to close to normal. Feel much perkier altogether. Moving my eyes too quickly still feels a bit sore at times so now just need to decide whether to run today or not.
5 PM
Running (road)16:38 [2] 2.67 km (6:14 / km) +36m5:50 / km shoes: Asics Hyper Speed 6 2016
Wooo! Back Running again and it felt really good. Little sluggish at the start but warmed up into it extremely nicely.
Took a sprint map and ran around that as a tourist activity.
At least, I spent 10 hours in bed. Not all sleeping. A bit better today, no temperature but it hurts to move my head around too quickly. Think I should be ok to do the model on Monday.
Running (road)53:17 [2] **** 5.71 km (9:20 / km) +73m8:46 / km shoes: Inov8 ORoc 2017
On our drive from Riga, Conor and I revisted Kutiorg where the long selection race was. I wanted to run some of the legs I went around on more straight as that's what some of the top guys had done. Wasn't feeling 100% in the morning, bit of a headache but was a lot better by when we got to the area. It had grown up quite a bit I feel since the races and straight was tough. Good practice holding lines but I will have to do more analysis to work out the best routes.
Afterwards in the car I started to get the headache back again and get a bit shivery too. Not a huge availability of food until we got to Tartu which wasn't ideal. Not feeling great really and and early bed tonight.
Running (off-road) warm up/down 13:34 2.37 km (5:43 / km) +33m5:21 / km ahr:132 max:161 shoes: Inov8 X-Talon 2016
Easy jog with the group over to the start. Nice day, but as soon as we stopped in the forest the mosquitoes swarmed so we didn't stand around too long.
O-training intervals 8:35 [4] ***** 1.32 km (6:30 / km) shoes: Inov8 X-Talon 2016
O-training intervals (1:15000) 36:42***** 4.64 km (7:55 / km) +30m7:40 / km ahr:157 max:172 spiked:22/24c shoes: Inov8 X-Talon 2016
O-intervals 80% planned by Regina with Ken, Erik, Olle N, Love and Anders T.
I was super phlegmy today for some unknown reason and my legs didn't feel super powerful. Orienteering was solid at least, even though the 1:15000 was hard, especially when everyone else was on 1:10! HR did't pair for the first one so that's seperate. Good fun and a nice course with variations all the time. Bit of green at the end to get the real Estonia feel.
Running (off-road) warm up/down 8:45 [2] 1.31 km (6:40 / km) +29m6:00 / km shoes: Inov8 X-Talon 2016
Jog back to KG. I kind of hung around a bit after talking to people before going to the shop on my way home and got cold. It was not goof and after my shower I wrapped up and got into bed for an hour while Gina cooked. After food I felt better anyway.
Last week was not perfect, but got the hours in and worked hard. That hard work is done now and here comes the plan up to race time! Getting excited and I think I'm ready for this. Plan for the time up to the long is ready, still need to look at the days between long and relay yet.
Mon- 25-30mins easy
Tues- O intervals (4-5km actual work limit)
Weds- rest day - travelling to Riga in the evening
Thurs- 35-45mins easy on a map, break up the drive to Riga
Fri- 10min @4:20 (2min rec), 3x3min @4:00 (1min), 3x200m @ fast (200)
Sat- 40-50mins easy o-training
Sun- rest day
Mon- 30mins easy + 4x100m strides on long model map
Tues- WOC Long
Weds - ?
Thurs - ?
Friday - WOC relay
6 PM
Running (road)27:56 4.62 km (6:03 / km) +26m5:53 / km ahr:132 max:149 shoes: Asics Hyper Speed 6 2016
Took a map from near the long area in Estonia with a relatively random course I planned and engrossed myself in that. Actually printed it at 1:15000 this time too! Just taking it easy and feeling nice in the legs.