In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Spin Bike||2|| 2:10:00|
| ||Strength & Conditioning||3|| 1:25:00|
| ||Orienteering||1|| 50:39|| 2.8||(18:07)|| 4.5||(11:15)|| 200|
| ||Running||1|| 10:00|| 0.93||(10:44)|| 1.5||(6:40)|
| ||Total||5|| 4:35:39|| 3.73|| 6.0|| 200|
Running warm up/down 10:00  1.5 km (6:40 / km)
Strength & Conditioning (Pairs Super Sets) 25:00 
Very tough session. Thought I was going to bring up the saucer sized cookie I snuck in 30mins before the session, but it stayed down thankfully. Gorgeous day out today - really nice to finally get some sunlight & some Vit D!
5 reps of the first pair, then 6 reps of that pair, then 7, 8, 9, 10 reps, no rest until the end of the 10 reps, then 90secs rest. Repeat with each pair.
walking lunge/jump squats
pushups/tuck jumps (never done tucks before, but worked out that if you do a little semi jump first, then the high-knee tuck is do-able)
reverse lunge to fwd high kick/burpees
side squats with straight leg side raise/jump jacks
straight arm side plank with leg raises/side jump thrusts
Had to sit down for about 10mins after stretching as was feeling a bit ordinary after that session!
Spin Bike (@ LAF) 1:10:00 
Finally felt normal again :-)
Strength & Conditioning (Death by Burpee) 40:00 
Killed me today. I really feel terrible post last week :-(
Waking with an ankle that looks, feels and moves like a freshly sprained ankle every morning, so went to my sports doctor tonight who prescribed naproxen for 2 weeks to clear up the inflammation that the gout attack left behind. Interestingly, he said gout is surprisingly common in athletes, but they tend not to admit to having gout because other people then make disparaging comments about their diet. I have had these comments from people - I politely respond that they should focus on their own diets - stops them right in their tracks!
Strength & Conditioning (Core) 10:00 
Spin Bike (@ LAF) 1:00:00 
Felt cr*p today. Not surprising given yesterday's intake of welsh cakes, fish and chips, waffles and weetabix. You get out what you put in.
Ankle too sore to jog to the gym, but was fine walking.
Strength & Conditioning (Core & Upper body) 10:00 
Orienteering race (Welsh Long, green course) 50:39  **** 4.5 km (11:15 / km) +200m 9:13 / km
Wow wow wow wow wow! x10. No x100! What an amazing area and map! LOVED it :-) Dropped dn to the Green course, as 2k shorter than Blue, & my ankle was still sore. It hurt when I did a slow short w.u jog, but not at all on the course. My usual heel pain was loud and clear tho. Navigated almost perfectly for the first four controls, then decided it was time to speed up given I was navigating so well. Hmmmm. That was pretty stupid. Stupid bc I proceeded to lose 10mins over the next 9 controls till I started orienteering again. Stupid bc I couldn't run properly anyway. Fortunately once I realised I was being stupid, I was clean thru to the finish.
I really didn't want the course to end. However I was struggling physically because of last week and the drugs which made me feel pretty awful, so welcomed the last control (which was also a sneaky little thing, tucked down on a lower track than expected (but correct)).
I would like to come back to Merthyr Mawr!
all weeks |