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Training Log Archive: lchavasse

In the 7 days ending Feb 11, 2017:

activity # timemileskm+m
  Running4 2:47:00 17.39(9:36) 27.99(5:58) 325
  Strength Work2 1:20:00
  Orienteering 1 1:13:30 6.95(10:34) 11.19(6:34) 194
  Stretching etc.5 30:00
  Total6 5:50:30 24.35 39.18 519

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SuMoTuWeThFrSa

Saturday Feb 11, 2017 #

Running long (Flat) 1:09:00 [3] 13.0 km (5:18 / km) +103m 5:06 / km

Quite muddy, but felt quite good - a few niggles in my legs however...

Running warm up/down 12:00 [2] 1.2 km (10:00 / km)

Strength Work 30:00 [1]

Supposed hip flexor and glute work...

Stretching etc. 5:00 [1]

Friday Feb 10, 2017 #

Running 10:30 [2] 2.0 km (5:15 / km) +12m 5:06 / km

Easy loop from house

Stretching etc. 5:00 [1]

Thursday Feb 9, 2017 #

Stretching etc. 5:00 [1]

Wednesday Feb 8, 2017 #

Running 40:30 [3] 7.77 km (5:13 / km) +140m 4:47 / km

Trying to remember how to run... Had the wrong shoes for the mud haha and was all over the show up some of the hills which slowed me down a bit - got some decent pace towards the end tho...

Running warm up/down 6:00 [1] 1.0 km (6:00 / km)

Stretching etc. 5:00 [1]

Monday Feb 6, 2017 #

Strength Work 50:00 [3]

PT session at gym getting some new exercises to work on - apparently I'm too quad dominant, which would also explain hip flexor and knee problems so got some stuff for that.
Felt a bit tired from the weekend, but okay...

Stretching etc. 5:00 [1]

at gym

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

Sunday Feb 5, 2017 #

Running warm up/down 7:00 [1] 1.22 km (5:44 / km)

Orienteering (Sprint) 21:30 [5] 4.35 km (4:57 / km)

NWJS Sprint training - full pace with Dan, Zac (and Connor) - good work on fast planning - a few dodgy choices but quite good...

Orienteering 7:00 [2] 1.1 km (6:22 / km)

Short course to warm down with Connor

Orienteering 9:00 [1] 1.4 km (6:26 / km)

control collection

Running warm up/down 10:00 [2] 0.8 km (12:30 / km) +50m 9:31 / km

Warm up to the top

Orienteering 36:00 [3] 4.34 km (8:18 / km) +194m 6:47 / km

High Rigg - 'triangles' course from Matt V - really good fun making you plan ahead - just trying to cement everything I've been working on recently - all open fell, so good opportunity to get some good compass work in.
Really clean - planning ahead and executing each phase with good visualisation - lost 2 mins looking for a kite I was basically standing on tho - not high speed cos I was shattered, but really promising !!!

Running warm up/down 12:00 [1] 1.0 km (12:00 / km) +20m 10:55 / km

Collection etc...

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