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Training Log: lchavasse

In the last 7 days:

activity # timemileskm+m
  Running4 2:54:50 21.56(8:07) 34.69(5:02) 315
  Orienteering 1 1:03:00 3.23(19:30) 5.2(12:07) 15
  Strength Work1 50:00
  Stretching etc.3 39:00
  Total5 5:26:50 24.79 39.89 330
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Saturday Jan 21 #

Running long 1:05:20 [3] 12.5 km (5:14 / km) +71m 5:05 / km

With dog - I was getting to a decent pace at points, just a lot of things (styles) that slow you down... Felt really good throughout though !!!

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)

Thursday Jan 19 #

Running warm up/down 25:00 [2] 4.7 km (5:19 / km) +96m 4:50 / km

Long warm up run with Connor

Orienteering (Night) 53:00 [1] ***** 3.4 km (15:35 / km) +15m 15:15 / km

Training exercise I'd planned with Connor - probs a little too difficult for night and vague mapping... - corridor not too bad (except for taking a spur instead of reentrant!) - then took a bit of time to get into the controls - my distance perception isn't great, particularly in thhe dark. Also need to use more common sense and have confidence !!!

Running 3:30 [1] 0.54 km (6:29 / km)

Jog back - bailed early due to time !!!

Orienteering (Night) 10:00 [1] **** 1.8 km (5:33 / km)

Just a quick bit to finish - actually seemed to be doing it right this time !!! Although bananaed a leg again..!

Wednesday Jan 18 #

Running warm up/down 9:00 [2] 1.7 km (5:18 / km) +30m 4:52 / km

Easy warm up - achilles (right foot right side low down) hurt a bit at the start, but went away...

Running race (Hill) 6:00 [5] 5.17 km (1:10 / km) +66m 1:05 / km

Strava segment, but poor effort really - 12 seconds down... I blame wearing trainers tho...

Running 10:30 [2] 2.15 km (4:53 / km)

Lower legs just starting to hurt towards the end...

Running warm up/down 3:30 [1] 0.53 km (6:36 / km)

Stretching etc. 8:00 [1]

Tuesday Jan 17 #

Strength Work (legs) 50:00 [4]

WU, leg machines - targetting adductors and abductors, steps then higher intensity circuit before WD.

Stretching etc. 10:00 [1]

At gym - did a bit of ankle stability too.

Stretching etc. (rolling) 5:00 [1]

Monday Jan 16 #

Note
(rest day)

Feeling a bit ill...

Sunday Jan 15 #

Running 30:00 [2] 5.2 km (5:46 / km) +52m 5:30 / km

Slight pain in my lower legs, so just an easy run...

Running warm up/down 12:00 [1] 1.2 km (10:00 / km)

Stretching etc. 16:00 [1]

Few exercises for my legs too

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