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Training Log: slow-twitch

In the last 7 days:

activity # timemileskm+m
  Orienteering2 1:43:10 4.72(21:51) 7.6(13:34) 27032 /39c82%
  rehabby stuff4 40:00
  Run1 37:30
  Total4 3:00:40 4.72 7.6 27032 /39c82%
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Wednesday Feb 20 #

rehabby stuff 10:00 [1]

Run 37:30 [3]
shoes: Asics Trabuco 2018

Gentle-ish lap of North Hagley including around the edge of the gardens. Was going to run home from work but just didn't feel like it. So tactically lined up a colleague to ask me tomorrow how my run was, so that avoiding the potential guilt trip warded off the old CBF once I got home :-)

Tuesday Feb 19 #

rehabby stuff 10:00 [1]

30

Orienteering (sprint) 20:48 [5] **** 2.8 km (7:26 / km)
spiked:23/26c shoes: Asics Trabuco 2018

Sprint race, Avonside Girls and surrounding red zone. Legs a bit heavy right from the start - either still a fair bit of Sunday's work-out in them (I thought about a light run yesterday - apparently thinking about it isn't enough) or the walk over from work in the warm evening didn't help. Technically pretty well under control except took a leg or so to get my head into the school section of the map - hence an unnecessary pause on the way to 1. Other than that, a bit of poor discipline at 12 - my compass told me that the control I could see couldn't possibly be the right one, but much easier to run to the control I could see (my compass was right). And wrong route choice 14-15, going around some green that given how far the guy who got to 14 just after me was ahead to 15, wasn't green that needed to be gone around. And then just couldn't get back in front of that guy, until he almost missed the last control... Interestingly still around the 50% margin over most of the guys who used to be at the top of the results when I ran elite in sprints. However I think they will agree with me not to discuss the times that the Joe Lynches and Nick Hanns clocked in at...

Sunday Feb 17 #

rehabby stuff 10:00 [1]

Orienteering 1:22:22 [3] *** 4.8 km (17:10 / km) +270m 13:24 / km
spiked:9/13c shoes: XTalon 2017

Orton Bradley. Super physical as expected, pretty slow through the first few controls what with the big climb to 2 and discovering the tracks were no faster than surrounding forest 2-3-4. But got up to 'speed' on the big valley crossing leg and the climbs on the second half of the course were slightly more gentle. Small misses in the circle at 2 and 7 and a bit of a bigger one at 11 (probably set up by a less than ideal route choice). And while I thought I nailed 9-10, Winsplit says I lost time here as well - so either not the best route choice after all or I lost more time finding a good line out of 9 than I realised.

Saturday Feb 16 #

rehabby stuff 10:00 [1]

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