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Training Log Archive: Sheap

In the 7 days ending Mar 3:

activity # timemileskm+m
  Running 4 1:49:37 10.25(10:41) 16.5(6:39) 350
  Cycling 2 1:30:00 3.11 5.0
  Orienteering 2 1:12:20 6.52(11:05) 10.5(6:53) 10223c
  S + C3 38:00
  Total11 5:09:57 19.88 32.0 45223c
averages - sleep:9 rhr:53

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MoTuWeThFrSaSu

Sunday Mar 3 #

Note
(sick)

Spent the day in bed as not feeling good which is really annoying because I want to be well and be able to run. Think it’s the thing Stan had. Had to miss the ybt qualifier today but northerns is more important.

Saturday Mar 2 #

S + C 5:00 [1]

Tried to do a bit of s + c but head throbbing and shivering even in 4 jumpers so opted out of this one because need to run tomorrow.
10 AM

Running warm up/down 31:14 [2] 2.8 km (11:09 / km)
shoes: New x talons

Dads drills session. Lots of strange exercises followed by lots of sun salutations. The dog walkers thought we were v interesting.
11 AM

Orienteering 57:24 [3] *** 7.9 km (7:16 / km) +69m 6:58 / km
ahr:138 max:178 18c shoes: New x talons

SEJS at Chelwood Vachery
Interesting area after the recent forest fire. Felt like I was running on a volcano. 1, re location with a new junior. 2, corridor without a compass. 3, simplification?
Feet a bit sore from the run on Thursday but not too physically bad and nav accurate.

Throat rather sore (think I’m coming down with Stan’s lurgy) so drinking gallons of lemon and honey and going to take it easy tomorrow so I’m well for northerns.
2 PM

Orienteering 14:56 [3] ** 2.6 km (5:45 / km) +33m 5:24 / km
ahr:152 max:172 5c shoes: New x talons

Map memory relay
Pretty easy, may have followed tommy into a control but made up for it by picking him up after a face plant. Lots of path running.

Friday Mar 1 #

1 PM

Cycling 45:00 [2]
(rest day)

Wrestling and boxing. Not able to do much today as v busy and friends round then at theatre till 11 so today is a rest day. Have a biggish weekend coming up though so not too much of a bummer.

Thursday Feb 28 #

4 PM

Running 41:12 [3] 7.4 km (5:34 / km) +197m 4:55 / km
ahr:164 max:189 rhr:53 slept:9.0 shoes: Scruffy x talons

Took tommy for a ‘5k’ jog. First k was a wu then we did 1k fast (3:25) then jogged next 2k till we got to the rocks. Stopped for a bit because T couldn’t breathe and wanted to see how fast we could rock climb. Then another 1k hard (3:34) until we got to the muddy bit and took our shoes off for the next 2k. Was rather squelchy and cold and quite hard to move but well worth it. Beautiful sunset and nice way to end feb.
9 PM

S + C 11:00 [3]

This is like deja vu all over again.

Wednesday Feb 27 #

7 PM

Running intervals (FARTLEK) 25:40 [4] 4.1 km (6:16 / km) +153m 5:17 / km
ahr:255 max:178 rhr:53 slept:9.0 shoes: Scruffy x talons

FARTLEK with pa
Wu + 3 x anti-clockwise (down gentle long, flat, up steep) then 3 x clockwise (down steep, flat, up gentle) + wd
Pretty quick session because dad had to go home to work but well worth it because it cleared my hiccups I’ve had since breakfast.
8 PM

S + C 22:00 [3]

Core workout. Right hip crucks on leg raises so stopped doing them because the sound makes me feel funny. Then 5 mins on ankle wobble board.

Monday Feb 25 #

11 AM

Cycling (Rugger ) 45:00 [3] 5.0 km (9:00 / km)
shoes: Puma spikes

Guesstimated distance because Mr.Dyer took my watch off me because it was beeping all over the place (think I may have broken it in the car door dammit). Lots of shuttle runs and big pitch today. Going to keep the kilometreage down for the next couple of days because of LOTLW.
12 PM

Running warm up/down 11:31 [2] 2.2 km (5:14 / km)
shoes: Puma spikes

Round and round the cone track w pop.

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