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Training Log Archive: Mal

In the 7 days ending Mar 13, 2017:

activity	#	time	miles		km		+m				load
Running	4	3:26:23	26.08	(7:55)	41.97	(4:55)	120				177.4
Rock Climbing	3	3:20:00									160.0
S and C	4	1:35:00									62.0
Orienteering	1	1:19:28	7.39	(10:45)	11.9	(6:41)	200	19 /	21c	90%	75.5
Total	7	9:40:51	33.47		53.87		320	19 /	21c	90%	474.8

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Monday Mar 13, 2017 #

Rock Climbing 1:00:00 [3]

Went climbing after work en route home ddnt have much time for anything else as arrived back at 9ish.

Tried to get up early to go for a run but body was having none of it. L leg wasn't too bad more just tired.

Sunday Mar 12, 2017 #

Event: CompassSport Cup Heat

Orienteering warm up/down 20:00 [3] 3.5 km (5:43 / km) +50m 5:20 / km
shoes: VJ Bold #1

Jog to the start beforehand, left side still utterly wrecked. Serious work required
Back from the finish with Tom and PBray via the start to pick up the thermal I stashed. Left ITB and glute complaining a hell of a lot

Orienteering race 59:28 [5] *** 8.4 km (7:05 / km) +150m 6:30 / km
spiked:19/21c shoes: VJ Bold #1

CSC Simpson Ground 5th 4:45 down on Rhys
Pretty happy with this, Tom F set off 4mins behind me and I was trying not to be caught by him. Flowed through the first 10 nicely before binning 90s at #11 on a stupid mistake losing contact with the map and again ~70s in the circle at #17 (matched two knolls with the two I was looking for). Tom didn't catch me although I did see him and was sure he would catch me after ballsing up 17.
Pleased to be 5th

Rock Climbing 1:15:00 [3]

Nearly got up a red twice, the last move defeated me. Definately making progress. Good fun post oing

Saturday Mar 11, 2017 #

Running 45:08 [3] 10.02 km (4:30 / km) +40m 4:25 / km
shoes: Mizuno WR19

Docks Loop
Felt quite floaty though calves were tight despite rolling them yesterday. Glute issue cleared after ~200m and not noticeable again though R hip flexor was complaining at times.

Ran past Liverpool Echo Arena which must have had some cosplay thing on or something, loads of adults dressed up as fictional characters is just weird!

C • mate 4

S and C 20:00 [2]

Friday Mar 10, 2017 #

Rock Climbing 1:05:00 [3]

Good session tonight got a load done crimp strength seemed to be there tonight. A good reset it seems lots of puzzling ones. Managed to do a couple I've been stuck on a while also

Running 40:00 [3] 8.0 km (5:00 / km) +40m 4:53 / km
shoes: Mizuno WR19

Twice around Sefton Park, hobbled the first hundred metres or so as my L leg was still rather fucked. But loosened off on the grass and didn't notice it the rest of the way. Think my running style is causing issues and has been for a year or so, some sort of compensation going on in to my left glutes which is causing tightness all down my L leg and pain in the ankle still. Lots of rolling and strengthening to do.

Thursday Mar 9, 2017 #

S and C 30:00 [1]

Making my left side commute worthy

Running 25:05 [3] 4.6 km (5:27 / km)
shoes: Mizuno Sayonara 2

To and from Sefton Park

Running tempo 26:00 [5] 6.1 km (4:16 / km) +25m 4:11 / km
shoes: Mizuno Sayonara 2

2*10min tempo (3mins)
Hit 2.83km each time, pretty much bang on the same point. Left leg seized a bit with tight glute, hamstring and calf holding me back in the 2nd half of the 2nd rep

Wednesday Mar 8, 2017 #

S and C 30:00 [2]

Tuesday Mar 7, 2017 #

S and C 15:00 [1]

Running intervals 35:15 [5] 7.1 km (4:58 / km)
shoes: Mizuno Sayonara 2

Track sesh. 6*3mins (1.30mins) though nature called....
So 3min (4.30) 9min (1.30) 1.30min (1.30) 3min (1.30)
Hit 950m, 2.6km, 500m, 950m
Then 400m, 300m, 200m, 100m with 75s
In 68s, 51, 32s, 15s
Planned to play it steady but just rolled with it. The fast stuff at the end broke me!

Running warm up/down 34:55 [3] 6.15 km (5:41 / km) +15m 5:37 / km
shoes: Mizuno Sayonara 2

Around Wavertree before and after stretch and strides

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