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Training Log: slow-twitch

In the last 7 days:

activity # timemileskm+m
  Run4 3:46:20 5.41 8.7
  Orienteering1 44:19 3.54(12:31) 5.7(7:46) 1041 /45c91%
  Total4 4:30:39 8.95 14.4 1041 /45c91%
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Monday May 22 #

Run 42:00 [3]

Taking 2 tired legs out for a recovery run, with a long stretching break in the middle. Roads and riverbank, downstream to somewhere along the Taita Drive section and back.

Sunday May 21 #

Orienteering 15:39 [4] *** 2.0 km (7:50 / km)
spiked:13/15c

Experimental 'stage race', 'Special Stage 1', Avalon. Legs wouldn't get up to full speed (the cold, or the last couple of days' efforts, or both) but ground conditions were a bit rough for most of the latter part of the course anyway. Over-ran 3 while refolding my map for the long leg to 4! And made the mistake of trying to go direct through the green 6-7, as well as being a poor route choice in itself probably drifted far enough off it trying to find a clean line through the bush I might as well have doubled back out into the open in the first place. Almost got caught out a few more times with things coming up quicker than I expected (non-standard scale) but each time realised just in time.

Run 24:45 [3] 4.2 km (5:54 / km)

'Touring Stage 1' - Avalon to Melling, which I spent most of contemplating how much nicer it would have been to do the maps in the opposite order, given the super strong southerly...

Orienteering 13:41 [5] *** 1.8 km (7:36 / km)
spiked:14/15c

'Special Stage 2', Melling. This time the legs woke up, and it was great fun. Really enjoyed not having to pause at the controls at all, especially in the open parts on the east bank. I feel I made a minor mistake somewhere near the end , but can't actually recall what it was - but overall the kind of performance I'd love to pull out at a major race!

Run 27:35 [3] 4.5 km (6:08 / km)

Touring stage 2, Melling to Hikoikoi, a stretch I don't think I'd ever done on foot before. Had Caspar and Ellie for company this time which made it feel a lot easier. Also was mostly a bit more sheltered although whenever it did hit it was being nicely funneled, so 'total wind resistance' was probably about the same!

Orienteering 14:59 [4] *** 1.9 km (7:53 / km) +10m 7:41 / km
spiked:14/15c

'Special Stage 3', Hikoikoi. I haven't been here for a long time (never orienteered) so was nice to see what used to be one of those forgotten wasteland corners has evolved into. Unfortunately the legs had peaked at the last map, so while I had Ellie in sight early on and thought I had a good chance of catching her, she then stayed about the same distance ahead every time I saw her. And every little ~2m embankment felt like a mountain... Held it together technically though except dropping maybe 20 or so seconds at 10, oversimplified and started looking down the side of the first patch of green, and then not far enough down the side once I had the correct patch.

General summary: cool format, would race again. And excellent value for money at just $3.50 (the bus fare from Petone back to my car at Avalon) for the whole day! Was worried (especially with the weather on the day) breaks between stages would be difficult to manage, but the only pause that was probably a bit too long was between the first map and starting the run to the second. Which I could have averted by starting the first stage later, but the plus side was it meant that I was sitting in gruver's car when the last nasty shower of the day came through. Was able to carry just enough extra clothing in (or tied onto) a running pack to get through the day.

Saturday May 20 #

Run 1:00:00 [3]

O-gang run from Sarah's. Mostly off road, up then around one hill, up again to the freezing (on the windward side of the ridge) skyline then down another hill. Clearly even by daylight I've been away from Wellington too long to always know where I am. A bit longer than I would have preferred given tomorrow might be a bit of a big day too, but pace was mostly fairly easy so that was OK.

Friday May 19 #

Run 1:12:00 [3]

Roads and riverbanks, must have been a similar pace to last 'long' session although it didn't feel it especially battling back into the southerly. Not as BRR as I was expecting, plenty of stretches out of the wind I felt somewhat overdressed... but probably just as many times I was glad of the polyprop and tights - the gloves stayed in rather than on the hands though. Calves felt fine, ankle a little soft at times but I was intentionally working it a bit.

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