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Training Log Archive: Chas

In the 7 days ending Jan 19:

activity # timemileskm+m
  Road bike1 2:15:00 32.0(4:13) 51.5(2:37)
  Trail running2 1:01:00 7.0(8:43) 11.27(5:25)
  Pilates1 1:00:00
  Orienteering1 53:06 5.0(10:37) 8.05(6:36)
  Road running1 45:00 5.0(9:00) 8.05(5:36)
  Mountain Bike1 30:00 6.0(5:00) 9.66(3:06)
  Gym1 20:00
  Calf strengthening3 6:00
  Shoulder strengthening1 5:00
  Total11 6:55:06 55.0 88.51
  [1-5]7 5:44:06

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Sunday Jan 19 #

12 PM

Orienteering race 41:39 [4] 4.0 mi (10:25 / mi)
shoes: VJ Integrator (blue)

SYO Regional, Ramsley Moor.
Blue course, 5.8km, 165m.
First chance to race at Ramsley having planned the previous event. I guess local knowledge was helpful but still pleased to run virtually clean. Even felt like I was racing.
Results: https://www.southyorkshireorienteers.org.uk/event/...
RG: https://www.syo.routegadget.co.uk/rg2/#192&cou...

Orienteering 6:26 [3] 0.5 mi (12:52 / mi)
shoes: VJ Integrator (blue)

Warm up around the Shillito Woods ultrasprint course.
0.9km 11 controls.

Orienteering 5:01 [3] 0.5 mi (10:02 / mi)
shoes: VJ Integrator (blue)

and the 2nd ultrasprint course.
0.7km. 11 controls.
Also jogged around the 1st course again after my run as a warm down.
7 PM

Calf strengthening 2:00 [0]

4 x 10 both legs.

Saturday Jan 18 #

10 AM

Road bike 2:15:00 [2] 32.0 mi (4:13 / mi)

Hades, Upper Denby, High Hoyland, Emley Moor, Kirkburton, Farnley Tyas, Honley.

Friday Jan 17 #

11 AM

Mountain Bike 30:00 [2] 6.0 mi (5:00 / mi)

Running errands around Holmfirth.
3 PM

Trail running 26:00 [3] 3.0 mi (8:40 / mi)
shoes: New Balance 780v3

Standard Digley loop. First back to back day so fingers crossed. L knee better.

Thursday Jan 16 #

8 AM

Note

Golf with Andy and Clive. 43 Stableford points (18/25).
3 PM

Trail running 35:00 [3] 4.0 mi (8:45 / mi)
shoes: New Balance 780v3

Extended Digley loop. All good except for a slightly niggly L knee.
5 PM

Calf strengthening 2:00 [0]

4 x 10 heel raises.

Wednesday Jan 15 #

5 PM

Gym 20:00 [2]

Garage circuits.
I seem to have developed a new niggle: L knee just below kneecap/ top of shin sore, particularly on the stairs. Hopefully only short term.

Shoulder strengthening 5:00 [0]

Tuesday Jan 14 #

9 AM

Note

Golf with Andy and Mick. 12 holes before the rain started.
27 Stableford points.
3 PM

Road running 45:00 [3] 5.0 mi (9:00 / mi)
shoes: New Balance 780v3

Very steady (particularly the downhills) around the Yateholme circuit.
5 PM

Calf strengthening 2:00 [0]

4 x 10 heel raises both legs.

Monday Jan 13 #

7 PM

Pilates 1:00:00 [0]

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