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Training Log: Shminty

In the last 7 days:

activity # timemileskm+m
  Running8 6:29:34 48.13(8:06) 77.45(5:02) 430
  Orienteering1 30:00 4.32(6:57) 6.95(4:19)
  Drills1 15:00
  Swimming1 15:00
  Total9 7:29:34 52.44 84.4 430
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Friday Apr 21 #

8 AM

Running 1:40:38 [2] 21.23 km (4:44 / km) +430m 4:18 / km
shoes: Karrimor Trail

Along the road to Menstrie then up the track on the opposite side of the stream to Dumyat. Bit longer and more climb than I expected.
6 PM

Running 24:01 [1] 4.42 km (5:26 / km)
shoes: Karrimor Trail

Thursday Apr 20 #

8 AM

Running 27:01 [1] 5.15 km (5:15 / km)
shoes: Karrimor Road 3

6 PM

Running 25:08 [1] 5.16 km (4:52 / km)
shoes: Karrimor Road 3

Drills 15:00 [1]

Running 8:51 [5] 3.21 km (2:45 / km)
shoes: Karrimor Road 3

Central
10mins shuttle runs (13x100 ~15.5s) on grass
2x6 diagonal sprint with jog between (~105m ~17.5s) 3mins between sets
4 laps of sprint straights and jog bends on track (14.5-15.5.s)

Running 7:45 [1] 1.5 km (5:10 / km)
shoes: Karrimor Road 3

Running recoveries

Running 25:51 [2] 4.98 km (5:11 / km)
shoes: Karrimor Road 3

Wednesday Apr 19 #

8 AM

Running 1:30:21 [2] 17.82 km (5:04 / km)
shoes: Karrimor Trail

Loop round Dumyat. Easier than normal.
7 PM

Running 31:04 [1] 6.28 km (4:57 / km)
shoes: Karrimor Road 3

Tuesday Apr 18 #

4 PM

Swimming 15:00 [1]

Monday Apr 17 #

7 AM

Running 10:04 [1] 1.66 km (6:04 / km)

9 AM

Running 19:52 [2] 3.4 km (5:51 / km)
shoes: Inov8 X-Talon 212 v2

Orienteering 30:00 [5] 6.95 km (4:19 / km)
shoes: Inov8 X-Talon 212 v2

JK Relay
1st Leg
Pippingford Park
1st!

Wasn't too worried before the start, after all I had GG and Kris after me!

Worked myself into the leading group by #3 but then managed to overshoot at 4. Not a big miss but was then running alone for next couple of controls till we hit the open and then I was just chasing. Eventually managed to get back to the front by #17 but Jamie had just a bit to much and had to settle for 2nd at the finish.

Nice to take the win in my first relay with FVO.

Not a bad weekend for a sprint orienteer ;)

Running 18:58 [1] 2.64 km (7:11 / km)
shoes: Inov8 X-Talon 212 v2

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