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Training Log Archive: SherD

In the 7 days ending Nov 19, 2017:

activity # timemileskm+m
  Cycling3 5:05:00 34.18 55.0 870
  Orienteering2 1:58:32 8.61(13:46) 13.86(8:33) 230
  Walk1 45:00
  Strength1 45:00
  Total7 8:33:32 42.79 68.86 1100

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Sunday Nov 19, 2017 #

Note

Removing time for my morning walks. Not sure it should be classed as "training". Will keep including it, so I keep doing it, but not including time.
11 AM

Orienteering race (SEL Wormley Woods) 41:08 [4] ** 5.44 km (7:34 / km) +110m 6:52 / km
ahr:162 max:170

Lovely area, just leaves on the ground, and hardly any climb. Also great conditions for running - 8C, gorgeous sunshine & no wind! Bit disappointed to lose 2.5mins on a very easy course today - 1min was funny mapping around #102 leaving me confused & thinking I was in the wrong place, another 1.5mins bc I was distracted by other competitors (and a bit tired at the end). Calf was a bit niggly too - had to moderate my stride to keep the foot fall under my body as much as possible.

Would have been happier with 38:40ish time. Oh well. And DD beat me (godammit)!

Friday Nov 17, 2017 #

2 PM

Walk 3.7 km ( / km) +40m / km
(rest day)

Rest day today, but was so nice outside once it went above -1C that I did my usual walk in the afternoon, while DD went cycling with a mate. Still waking at 4am. Sigh.

Thursday Nov 16, 2017 #

7 AM

Walk 3.7 km ( / km) +40m / km

Waking earlier again, 4am this morning. Light enough by 7am to enter the woods, so did the same loop as the other day & exactly 34mins again. Wore thicker socks so couldn't feel the blister on my heel. Didn't seem as cold this morning. Legs aren't as sore today either.
12 PM

Orienteering (Ightham) 1:17:24 [3] 8.42 km (9:12 / km) +120m 8:35 / km

Training on Ightham. Lost a bit of time looking for hides & pits when I probably should have just run through the area & not stopped. Shuffled up all the hills without walking which was encouraging. Very tired by the end though. Dave caught me at the 2nd last control, which was a hide that wasn't there, that I was trying to build for him :-) So we finished the last bit together.

Wednesday Nov 15, 2017 #

12 PM

Cycling (The Weald) 2:30:00 [3] 55.0 km (2:44 / km) +870m 2:32 / km
ahr:126 max:148

First ride back in the UK & I have to admit I was very timid - loads of soggy leaves on the roads, especially on bends, & I wasn't prepared to risk a slide. Also had nothing in my legs after strength yesterday. Total strugglefest.

Tuesday Nov 14, 2017 #

8 AM

Walk (Morning walk)3.7 km ( / km) +40m / km

Made it to 5:30 this morning, but way too dark to go for a walk in the woods until 7:30am. Did Birthday Wood & Broke Hill GC loop. Stopped in at the station for a Metro but they were all gone already so no crossword for me today :-( Shoes have given me a blister on the back of my heel which is annoying.
2 PM

Cycling warm up/down (Spin bike) 1:00:00 [1]

3 PM

Strength (Spartacus) 45:00 [4]

40s/20s x4: Squat thrusts, reverse lunges, seated Russian twists, single leg reach, kettle bell swings. Then same for: goblet squats, wood chop, single leg deadlift, reach up pushups, squat jumps. Felt the squat jumps but everything else was ok.

Monday Nov 13, 2017 #

5 AM

Cycling (Spin bike) 1:35:00 [4]

Back from Aus & still waking at 3am. Too cold & dark out then, so back in the spin saddle. Will also try & stay back on AP. Pushed very hard this morning. Soaked by the end. Did my 90min All Stars mix of tracks.
8 AM

Walk 45:00 [2]

Medicinal session to test the calf as part of rehab program post strain 2.5wks ago. Walked 10mins, shuffled 10mins, walked 5, shuffled 10, walked 10. No issues. Stunning morning - so much nicer for exercise than 30+C back in Aus. No wind, gorgeous sun, 1C - almost perfect!

Also did 20mins yoga when I got home.

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