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Training Log Archive: faywalsh

In the 7 days ending Jan 28:

activity # timemileskm+m
  Orienteering3 3:51:03 16.94(13:39) 27.26(8:29) 203
  Running4 1:36:28 10.8(8:56) 17.38(5:33) 141
  Strength and Conditioning2 1:25:00
  Flexibility1 30:00
  Total8 7:22:31 27.73 44.63 344
  [1-5]7 6:52:31

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MoTuWeThFrSaSu

Saturday Jan 27 #

Note

Fell off my bike on black ice on the way to KG this morning and really bruised my left glute. Thought it would loosen off during training but it didn't and still very sore and I can't actually walk properly now. Very annoying but hopefully won't take too long to get better!
10 AM

Orienteering 1:20:07 [3] 7.22 km (11:06 / km) +11m 11:01 / km
ahr:132 max:162

Long O training in Lunsen - really sunny but luckily marshes were still mostly frozen.
Lost map contact on the way to #4 and don't think we ever found it but improved after that! I cut the course short as my leg wasn't enjoying life.
4 PM

Flexibility 30:00 [0]

Corridor outing to a yoga class at the gym. Even the walk there was a bit painful and couldn't do any stretches involving the left glute. I think this may take longer to heal than I thought!

Friday Jan 26 #

Note
(rest day)

Thursday Jan 25 #

7 AM

Strength and Conditioning 45:00 [1]

Gym - felt surprisingly awake for this, I think going to sleep at 9:30 helped!
Rolling, warm up
Core circuit
Deadlifts 3 x 8 @ 35kg
TRX rows, lunges, attempt at some pull-ups!
Stretching
6 PM

Running 4:01 [2] 0.64 km (6:14 / km) +5m 6:01 / km
ahr:120 max:133

Short jog with Kate before the start

Orienteering 1:05:40 [3] 6.01 km (10:56 / km) +24m 10:43 / km
ahr:132 max:157

Nynäsnätt #6 Ostra Hammarskog. Messed up a lot on the first few controls but then got better. Took a lot more bearings and tried to take routes between very obvious features this time. Overall better than last week!

Wednesday Jan 24 #

6 PM

Running 15:05 [2] 2.21 km (6:49 / km) +27m 6:25 / km
ahr:116 max:146

Warm up jog and drills

Running intervals 43:52 [4] 8.86 km (4:57 / km) +48m 4:49 / km
ahr:151 max:184

Pyramid intervals - 1,2,3,4,5,5,4,3,2,1 with 1 min rest and 2 mins after the 4s and 5s. It's actually got into positive temperatures so very slushy and icy with all the melting snow. The second 5min was especially tough! Running around the same speed as Kate which was good for keeping motivated! :)

Running 10:29 [2] 1.52 km (6:54 / km) +2m 6:51 / km
ahr:123 max:138

Back to KG in the rain, felt like being back in Wales haha

Tuesday Jan 23 #

6 PM

Orienteering 1:25:16 [3] 14.02 km (6:05 / km) +168m 5:44 / km
ahr:149 max:175

Tisdagbana alpha - very fast tonight as almost all on paths and marshes frozen solid. Struggled to keep up near the end!

Monday Jan 22 #

5 PM

Running 11:15 [2] 2.05 km (5:29 / km) +29m 5:08 / km
ahr:121 max:138

Till rockgympa med Baptiste
6 PM

Strength and Conditioning 40:00 [1]

Rockgympa, felt a bit better than last week!

Running 11:46 [2] 2.09 km (5:39 / km) +30m 5:16 / km
ahr:134 max:142

Hem

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