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Training Log: austrianmike

In the last 7 days:

activity # timemileskm+m
  Hiking1 3:30:00
  Running4 2:49:57 18.52(9:11) 29.8(5:42) 570
  Orienteering1 59:09 6.0(9:52) 9.65(6:08) 250
  Total6 7:19:06 24.51 39.45 820
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Tuesday Mar 28 #

Note

Stretching x1
7 AM

Running 30:48 [2] 6.1 km (5:03 / km) +140m 4:32 / km
ahr:137 max:175 shoes: Asics Ds Racer 11

Still quite easy with a couple of stops (timer didn't pause correctly). Calves a little tight

Monday Mar 27 #

Note

Stretching x1
7 AM

Running 30:45 [2] 6.1 km (5:02 / km) +140m 4:31 / km
ahr:139 max:174 shoes: Puregrit 4

Strava does weird things some times... today it inflated my known morning run from 6.1k to 6.6k. Started in the dark, but it was bright enough to see by the time I hit the forest. Very nice sunrise over the lake. Easy pace

Sunday Mar 26 #

Note

Stretching x1
10 AM

Orienteering race (Wisliger OL) 59:09 [4] 9.65 km (6:08 / km) +250m 5:26 / km
shoes: Innovate Roclite 212

Wisliger OL.
actual distance: 7.9k, 250m
A lot better race than last week. More used to the terrain and a better balance between going direct, but also look at some routechoices for longer legs. A nice race overall, with some good routechoice options. My running was ok (maybe I even paced myself too much), but still a bit sloppy at times with compass-work etc. Main errors
#1 - had a good long route, but should have stayed west on the path at the end, rather than fight up through the undergrowth
#2 - could have been more direct, but drifted off to the north and dog-legged
#6 - bigger error: came in off the path to earlier (wasn't concentrating enough). Realised after 30s of looking
#7 - again ran off without setting a proper bearing... ended up running a slight dogleg that wasn't necessary
#8 - hesitant in the control circle
#10 - was going the right way, but saw another control (#11) and got sucked towards it before realising...
#12 - interesting route choice. I went West, but I think a direct option (despite climb) could have been quicker
#14 - hestitant in the control circle
#16 - didn't realised the red path through the out-of-bounds was acceptable... ran round which lost 30s
Lots of smaller things relating to bad habits (not setting a bearing properly) and some hesitancy. With that and some running I could probably shave some time off, but still would be a way down on the winner...
2 PM

Hiking 3:30:00 [1]

15.4k
Met up with Dawn and Andy at their freinds' (Nigel and Helena's) place in Nuglar, near Liestal. Did a long hike around the hills, from Nuglar, to St Pantaleon, Büren, Hof Kleckenberg, near Seltisberg, down to the Orisbach and back up past the Curryhuus. A nice day, but some tired legs

Saturday Mar 25 #

1 PM

Running 1:19:18 [2] 11.5 km (6:54 / km) +150m 6:28 / km
ahr:110 max:173 shoes: Asics Ds Racer 11

It was a nice day, so Anca and I went for a run around the Wägitalersee. Great views! We ran from the dam wall all the way round anti-clockwise to Innerthal, where we had lunch before walking back to the car. Also stopped to look at the Hundskopfkelle, where an underground river spurts out of the mountain about 15m above the lake

Friday Mar 24 #

Note
(rest day)

Thursday Mar 23 #

Note

Stretching x1
7 AM

Running (Fartlek) 29:06 [3] 6.1 km (4:46 / km) +140m 4:17 / km
ahr:149 max:184 shoes: Asics Ds Racer 11

Tired after yesterday, so made this a fartlek with shorter sprints/ uphills rather than any longer efforts. Set a new PB on the Schönau segment, now 2nd overall... those 2s should be doable

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