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Training Log: liamcotter

In the last 7 days:

activity # timemileskm+m
  Running2 1:48:49 14.74(7:23) 23.72(4:35) 89
  Orienteering1 1:24:51 7.54(11:15) 12.14(6:59) 30926 /30c86%
  Total3 3:13:40 22.28(8:41) 35.86(5:24) 39826 /30c86%
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Sunday Nov 11 #

Orienteering race 1:24:51 [5] *** 12.14 km (6:59 / km) +309m 6:12 / km
spiked:26/30c

Castle Hyde Demesne. Long course with route choice and some climb. Lost 6 mins at control 12 where I'm sure there were extra root stocks there. Lost another 3 minutes at 15 where the control was on a tree by the path but branches and leaves were hiding the control. Passed control 29 which was a knoll. It was meant to be just beyond a path bend but the indistinct path continued. Lost 2.5 mins there. I had a few 40 second mistakes here and there. Lost around 15 minutes in total.

Saturday Nov 10 #

Running warm up/down 18:02 [3] 3.68 km (4:54 / km)

Running intervals 23:00 [4] 5.18 km (4:26 / km)

1,2,3,4,3,2,1 with 1,1,1,2,1,1 recovery. Same as last week but was much faster this week as I wasn't tired.

Friday Nov 9 #

Note
(rest day)

Thursday Nov 8 #

Running warm up/down 7:35 [3] 1.6 km (4:44 / km)

Running long 1:00:12 [4] 13.26 km (4:32 / km) +89m 4:24 / km

Extra long run as I had little homework to do.

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