Training Log Archive: АТIn the 7 days ending Dec 4, 2016:
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Sunday Dec 4, 2016 #
Running warm up/down 15:58 2.14 km (7:27 / km) +31m 6:57 / km
ahr:127 max:152 shoes: Nike Lunaracer +3 SP16
Running tempo 20:38 5.66 km (3:39 / km) +78m 3:25 / km
ahr:179 max:191 shoes: Nike Lunaracer +3 SP16
Toe felt alright, still achey but only in warm up and cool down. Hopefully I can start training again, gonna be cautious this week then back to normal stuff the week after. Need to get fit for a 5km race in Toronto this Christmas!
Running warm up/down 6:22 1.19 km (5:20 / km)
ahr:144 max:155 shoes: Nike Lunaracer +3 SP16
Stretching/ Rolling 29:00 [0]
Saturday Dec 3, 2016 #
S & C (BBA) 15:00 [1]
slept:9.0
Orienteering 40:59 [3] **** 4.84 km (8:28 / km) +87m 7:46 / km
spiked:14/19c shoes: Inov8 X Talon 225
Nice Terrain!
Little middle course at the Beacon in Penrith. Terrain was tough but very enjoyable as the picture suggests. Made quite a few mistakes for a variety of reasons but not knowing what scale the map was at (potentially 1:5000?) meant that my distance judgement was out on quite a few legs and was struggling to identify the contour shapes but generally OK!
Toe felt fine.
S & C 30:00 [3]
Friday Dec 2, 2016 #
XT 1:00:01
ahr:113 max:146 shoes: Giro Triple
Stretching/ Rolling 28:00 [0]
Thursday Dec 1, 2016 #
XT 50:00 [2]
slept:8.0
Orienteering 33:42 [1] *** 4.73 km (7:07 / km) +182m 5:59 / km
spiked:8/11c shoes: Inov8 X Talon 225
Results
Got round alright enough, albeit at a very slow deliberate pace. Navigation a bit iffy at #5, #9 and the route to #11 but the majority fine. Only problem being seeing where the crossing points were on the map and what was a wall/ path etc.
Toe felt fine the whole way, never more than ache was felt. Achey after and fine now, will see how it is tomorrow but definitely taking the day off running.
Just loving being out orienteering really, despite the toe: fun night.
Stretching/ Rolling 27:00 [0]
Wednesday Nov 30, 2016 #
S & C (BBA) 16:00 [1]
slept:9.0
Woke up and didn't even think about my foot, nearly fixed (hopefully)
Running 11:01 1.79 km (6:09 / km) +13m 5:57 / km
ahr:127 max:153 shoes: Nike Lunaracer +3 SP16
Testing out the Toe on Kim's instruction. Was achey throughout but fine after. Hopefully this means running can start again :)
Had planned turbo after but my quads felt like a wreck when running so leaving it. Looks to be another rest day.
Stretching/ Rolling 27:00 [0]
Tuesday Nov 29, 2016 #
XT 50:00 [2]
slept:8.0 (injured)
XT intervals (Turbo) 50:01
ahr:148 max:182 (injured) shoes: Giro Triple
Felt up for a big session but my quads stiffened up majorly on the first rep so just got a minimal done. Thighs quite tired now from all the cycling but still managed to get heart rate up ish so it wasn't too bad a session.
Foot feeling good, hopefully running soon :)
Stretching/ Rolling 29:00 [0]
Monday Nov 28, 2016 #
S & C (BBA) 16:00 [1]
slept:7.0 (injured) (rest day)
S & C (Core) 21:00 [3]
(injured) (rest day)
In other news a trip to Sicily and World Schools is now happening since I'm in the schools team. Also 9 WCOC Juniors going and another reserve, nae too shabby.
Stretching/ Rolling (Stretching) 20:00 [0]
(injured) (rest day)