Training Log Archive: LexcIn the 7 days ending May 28, 2017:
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Sunday May 28, 2017 #
Running 10:46 [3] 1.93 km (5:35 / km) +23m 5:16 / km
ahr:136 max:165
Orienteering race 1:36:35 [4] 11.88 km (8:08 / km) +184m 7:33 / km
ahr:149 max:176
http://doma.haldensk.no/show_map.php?user=lexc&...
Norsk langdistance - (their) jwoc test.
Never really felt like I was pushing for some reason - low HR backs this up. Slow, steady, no bonk(though this just means I was running to slow for that...), quite a few mistakes. Had quite a lot of fun though. Plenty of work needing done before jwoc but this backs up the decision to take jwoc long steady/easy so we can go all in on the relay !!
Running warm up/down 10:00 [2] 2.0 km (5:00 / km) +10m 4:53 / km
ahr:122 max:149
Saturday May 27, 2017 #
Running warm up/down 13:32 [2] 2.01 km (6:44 / km) +17m 6:28 / km
ahr:137 max:162
Orienteering race 32:02 [5] 4.11 km (7:48 / km) +64m 7:14 / km
ahr:177 max:199
Norwegian JWOC middle test race.
Three big mistakes killed this for me, still, lots of positives. The norwegians made it as similar to Finland as possible (length, terrain, controls etc.) Confident I can run well in this when it goes right. Next few weeks will be important for making sure I can get it right on the day.
Need to trust myself more. Feel generally quite confident in Scandic terrain :) (though 6mins behind (the maybe JWOC winner tbf) ain't good enough!!).
Map:
http://doma.haldensk.no/show_map.php?user=lexc&...
Mistakes:
2 - climbed unnecessarily.
5 - wrong reentrant, fixed quickly
6 - lost where I was on the leg and hill, panicked, looked around way to early and lost a lot of time relocating and calming down
8 - didn't trust my compass and believe I was where I was, went to see the path just to check
9 - wrong knoll, quickly relocated
11 - thought I was meant to be running to no.7, fixed quickly after realising i recognised the code...
15 - awful route, never hit the little path I wanted to till to late
16 - heat kicked in and I was completely wrong, took a while to realise...
Running warm up/down 11:09 [2] 2.01 km (5:33 / km) +12m 5:23 / km
ahr:140 max:160
Friday May 26, 2017 #
Running 41:46 [3] 6.17 km (6:46 / km) +108m 6:13 / km
ahr:128 max:167 shoes: Nike Vomero 10
Thursday May 25, 2017 #
Orienteering 1:08:49 [3] 7.92 km (8:41 / km) +127m 8:03 / km
ahr:150 max:188
Running warm up/down 23:00 [2] 4.5 km (5:07 / km)
shoes: Nike Vomero 10
Orienteering intervals 44:00 [4] 9.6 km (4:35 / km) +100m 4:21 / km
shoes: Nike Vomero 10
Watch died but Thomas clocked the last one at 3:30's per km for a good 12mins running.
First two were solo, last was mass start. Some really cool route choice battles and some mad fast pace - just beat him by a couple of seconds after a hard fought race.
Running warm up/down 20:00 [2] 3.5 km (5:43 / km) +70m 5:12 / km
shoes: Nike Vomero 10
Wednesday May 24, 2017 #
Running 32:15 [3] 5.81 km (5:33 / km) +130m 5:00 / km
ahr:143 max:176 shoes: Nike Vomero 10
Orienteering 1:10:04 [3] 10.15 km (6:54 / km) +149m 6:26 / km
ahr:148 max:171
Tuesday May 23, 2017 #
Orienteering intervals 1:23:17 [4] 9.74 km (8:33 / km) +156m 7:55 / km
ahr:140 max:183
Running warm up/down 38:50 [2] 4.66 km (8:20 / km) +69m 7:46 / km
ahr:121 max:169 shoes: Nike Flyknit Racer
Monday May 22, 2017 #
Running 55:29 [3] 10.55 km (5:16 / km) +171m 4:52 / km
ahr:142 max:174 shoes: Nike Vomero 10