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Training Log: Lexc

In the last 7 days:

activity # timemileskm+mload
  Running6 3:48:29 27.21(8:24) 43.8(5:13) 35081.8
  Orienteering3 2:51:12 16.36(10:28) 26.32(6:30) 20694.0
  Gym2 2:00:00
  Total8 8:39:41 43.57 70.12 556175.7
  [1-5]6 6:39:41
averages - weight:68.1kg
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2:16
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WeThFrSaSuMoTu

Monday Mar 25 #

4 PM

Running 41:45 intensity: (19:32 @1) + (21:30 @2) + (41 @3) + (2 @4) 9.42 km (4:26 / km) +107m 4:12 / km
ahr:151 max:180 shoes: Nike Pegs 35 #grey

With Dan, Euzzie and Pedley. Good fun, very enjoyable run.
5 PM

Gym 1:00:00 [0]
weight:68kg

Gym

Sunday Mar 24 #

9 AM

Running warm up/down 15:12 intensity: (15:10 @1) + (2 @2) 3.01 km (5:03 / km)
ahr:141 max:154 shoes: VJ Bold #2

Orienteering race 53:02 intensity: (26:15 @1) + (6:41 @2) + (19:22 @3) + (44 @4) 9.3 km (5:42 / km) +61m 5:31 / km
ahr:152 max:182 shoes: VJ Bold #2

A pretty good race so almost a great race. Chucked a minute near the end by switching off and forgetting to navigate on one of the simple last controls. Lost another 40s but running down the wrong path on the run in. Conquered the rest of the course, some pretty technical stuff, with not to many problems, attacking it and feeling good both technically and physically.

Don’t switch off at the end.

Running warm up/down 19:21 intensity: (16:19 @1) + (3:02 @2) 4.01 km (4:49 / km) +49m 4:32 / km
ahr:147 max:160 shoes: VJ Bold #2

Saturday Mar 23 #

12 PM

Running 13:39 intensity: (13:31 @1) + (8 @2) 2.41 km (5:40 / km) +11m 5:32 / km
ahr:135 max:152

Orienteering 1:04:09 intensity: (31:32 @1) + (27:59 @2) + (4:38 @3) 8.96 km (7:10 / km) +76m 6:52 / km
ahr:153 max:179 shoes: VJ Bold #2

Taking it easy around the H21K course. Good fun, seriously technical area, two mistakes, a couple of poor route choices and a good time had by all.

Friday Mar 22 #

6 PM

Running warm up/down 12:25 intensity: (2:00 @1) + (9:30 @2) + (55 @3) 2.19 km (5:40 / km) +26m 5:21 / km
ahr:158 max:175 shoes: VJ Bold #2

Orienteering race 54:01 intensity: (28 @1) + (6:13 @2) + (38:16 @3) + (9:02 @4) + (2 @5) 8.07 km (6:42 / km) +69m 6:25 / km
ahr:174 max:194 shoes: VJ Bold #2

Ha. Ha. Ha. Pretty terrible start.

Mass start looped course with some big names on the start list. Gun goes off and it’s fairly chaotic, didn’t really read the map, glanced down, into the forest “yeah this is more or less right” end up at a control, wrong one. Ahhhhhh. Stumble around, 10mins of pitiful relocation later and I find the control. Well that’s a solid start - better do the next one right.

Get to the road, along the path, bearing, compass, no control. Balls. Ping away another 5mins wow this is really going well. Plod on pretty demotivated for a couple of controls, oooh what’s that I see? The boys coming back around for the next loop (loop 2 of 3). Sick I may as well try keep with and use them.

Enjoyed the head to head, felt pretty comfortable, was going a fair amount of navigating. This is more like it. Get to the finish, ditch my 2nd loop map, grab the 3rd loop continue with the front pack fun. Alone this time but with a different mindset, more aggressive, more used to the terrain, more into the map. Confidence was better and so was the navigating. Enjoyed it, got back in a pretty good time (but just missed a loop) good fun at the end of the day. Pretty poor start though, need to be more confident.

Running warm up/down 9:31 [1] 1.69 km (5:38 / km)
ahr:135 max:146 shoes: VJ Bold #2

Thursday Mar 21 #

2 PM

Running warm up/down 18:52 intensity: (56 @1) + (10:23 @2) + (7:04 @3) + (29 @4) 4.1 km (4:36 / km)
ahr:165 max:190 shoes: Nike Pegs 35 #grey

Running intervals 36:45 intensity: (24:26 @1) + (10:48 @2) + (1:31 @3) 5.63 km (6:31 / km)
ahr:142 max:176 shoes: Adidas Adizero Cadence 2 -2014

Another speed session??

3x200m, 2x300m, 600m, 2x300m, 3x200m
All with a lengthy walk back to be nicely recovered.

27’s, 43’s, 92, 42’s, 27’s

Not bad at all. Will take the times. Good to have a nice kick, sharpening up seems to be going pretty well. Legs seem to be reacting pretty well to the new block of training.

Running warm up/down 20:46 intensity: (5:44 @1) + (15:02 @2) 4.12 km (5:02 / km) +33m 4:51 / km
ahr:154 max:165 shoes: Nike Pegs 35 #grey

5 PM

Gym 1:00:00 [0]
weight:68.1kg

Much better today :)

Wednesday Mar 20 #

6 PM

Running 40:13 intensity: (34:29 @1) + (5:44 @2) 7.21 km (5:35 / km) +124m 5:08 / km
ahr:143 max:162 shoes: Nike Pegs 35 #grey

Easy with Pippa and Mairi. Up blackford hill on the Pippa classico. Not gonna lie the pace was perfect for my broken legs. Yesterday was a big boiii.

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