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Training Log: DonP

In the last 7 days:

activity # timemileskm+m
  Road Bike2 2:10:00 30.0(4:20) 48.28(2:42)
  Running2 1:24:00 10.0(8:24) 16.09(5:13)
  Orienteering1 1:10:18 6.6(10:39) 10.62(6:37)
  Strength and Conditioning2 30:00
  Total6 5:14:18 46.6 75.0
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Friday Sep 21 #

4 PM

Road Bike 1:04:00 [3] 15.0 mi (4:16 / mi)

Cycle home from work. Windy! Still not 100% but getting there slowly.

Thursday Sep 20 #

6 PM

Strength and Conditioning 15:00 [3]

Had to do something! Felt a bit better this afternoon so maybe the SOL on Sunday won't be a complete disaster.

Wednesday Sep 19 #

Note

Feel as if I've been hit by a bus so no training today.

Note

Very lucky escape today at work during the storm when a massive tree fell across a road I was driving along seconds after I passed! Scary!

Tuesday Sep 18 #

7 AM

Road Bike 1:06:00 [3] 15.0 mi (4:24 / mi)

Cycle to work. Wet!
7 PM

Strength and Conditioning 15:00 [3]

Monday Sep 17 #

7 PM

Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Mizuno Wave Connect 3

Warm up before hill reps with the athletic club.

Running hills 50:00 [4] 6.0 mi (8:20 / mi)
shoes: Mizuno Wave Connect 3

Hill reps with the athletic club. Session was 10 x Craigends Hill. Was way too tired and still fighting the cold to push this, so ran off the back of the squad.

Very warm evening 17C.

Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Mizuno Wave Connect 3

Cool down run back to the sports centre.

Sunday Sep 16 #

12 PM

Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)
shoes: VJ Supra

Easy jog warm up before the MAROC event at Pananich. This didn't include the brisk up-hill walk to the start.

Orienteering race 1:10:18 [5] 6.6 mi (10:39 / mi)
shoes: VJ Supra

MAROC event at Pananich. This could easily have been a SOL if a Black Course had been added which would have made up the SOL Series to a respectable number.

Still no where near 100% but plodded round. It was very, very rough but not too technical.

A couple of small errors -

Stopped short of No 3 when I couldn't figure out the vegetation change in front of the control. Lots of un-mapped boulders here too. 1 min lost.

Slightly too high on No 4. 30 secs lost.

Slightly too far left of No 11. 20 secs lost.

Went the long way round between 12 and 13 and seem to have lost time here too.

A good day out on a rough, tough area in a lovely part of the world at my favourite time of year.

Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)
shoes: VJ Supra

Even managed to run back to the assembly / car park!

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