In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Orienteering||5|| 3:46:58|| 14.37||(15:48)|| 23.12||(9:49)|| 856|
| ||Run||1|| 1:02:42|| 5.49||(11:26)|| 8.83||(7:06)|| 390|
| ||Hill/Terrain reps||1|| 49:01|| 3.16||(15:32)|| 5.08||(9:39)|| 90|
| ||Total||7|| 5:38:41|| 23.01||(14:43)|| 37.03||(9:09)|| 1336|
Orienteering race 43:00  5.66 km (7:36 / km) +260m 6:11 / km
MWOC local event at Woodlands Caravan park near Devil's Bridge.
Reasonably runnable bit of moorland. Not very technical, but fun low key event as per normal in MWOC land.
Thought I would take short cut thru' some bracken on way to last control - not a very clever move.
Orienteering 44:00  4.32 km (10:11 / km) +155m 8:38 / km
Hanging tapes at Blaenmelindwr for WJS training. Nice liitle open area, with a reasonable map, ideal for training.
Getting a bit grumpy when everyone was late, and thinking we should have gone to Jukola instead, but turned into a nice fun session. Only a few kids, but worthwhile for those that came, so ended up feeling happy to have opted to give Jukola a miss this year and put this on instead.
Would have been even better if the damned streaming had worked in the evening.....would have been a nice bit of inspiration for them....
Orienteering 1:00:00  4.0 km (15:00 / km) +100m 13:20 / km
Shaddowing Freddie and then Awel
Orienteering 15:00  1.5 km (10:00 / km) +30m 9:05 / km
Picking up some tapes.
Run 1:02:42  8.83 km (7:06 / km) +390m 5:49 / km
Twmbarlwm via the Solar farm with Alice. Legs definitely feeling last nights efforts.
Hill/Terrain reps 49:01  5.08 km (9:39 / km) +90m 8:52 / km
Intervals from Southgate.
Absolutely awful journey to get onto the Gower thru Swansea, so really not feeling up to much when we eevntually got to Pennard. Relatively short warm up along the cliffs to the view point over three cliffs bay. Absolutely stunning bright clear evening with quite a lot of wind whipping up the sea below us.
10 X 1:10 ish on the common above the cliffs. Started to feel a bit better. after the first two - running in such a glorious place definitely helping.
Finished with a paarlauf with about 8 X 40s. Before jogging back to the car much refreshed.
Hard on the legs , unacustomed to such short reps and the relatlively firm ground.
Orienteering race 1:04:58  7.64 km (8:30 / km) +311m 7:04 / km
SWOC score event on the Blorenge.
Fairly happy with route - tho' left of the keepers pond would have been better than right to start. Navigation OK.
all weeks |