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Training Log Archive: Mark3

In the 7 days ending Mar 31, 2019:

activity	#	time	miles		km		+m
Running - Road/Track	3	3:42:27	23.92	(9:18)	38.49	(5:47)	397
Running - Trail	1	1:30:07	7.11	(12:41)	11.44	(7:53)	453
Orienteering - Urban	3	54:26	4.94	(11:01)	7.95	(6:51)	4
Total	7	6:07:00	35.96	(10:12)	57.88	(6:20)	854

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Sunday Mar 31, 2019 #

10 AM

Orienteering - Urban race (Bobbejaanland Sprint) 25:44 [5] 4.07 km (6:19 / km) +4m 6:17 / km
ahr:132 max:155 (injured) shoes: Nike Pegasus 35

Great race, really technical. Scale of 1:2500 really threw me, everything just happened straight away, more so though it wasn't distance that confused me it was more area; quite big areas on the map weren't large in real life.
Missed some of the best routes and due to the nature of the area this meant I ended up running quite a lot too far on a few legs. So finished about halfway down (it was a national event though, so standard was high). One annoying leg at the end where the map was wrong - there was a turnstile mapped as a gap, and it was an OUT turnstile and so didn't work when I tried to go through. Otherwise map was really good.

12 PM

Orienteering - Urban race (Bobbejaanland MSR #1) 6:46 [5] 1.27 km (5:19 / km)
ahr:121 max:142 (injured) shoes: Nike Pegasus 35

About 120 teams! We did ok, 24th ish overall. Manic at the start. Mixed Sprint (B,g,b,g) relay with one map and si card - both swapped. Map divided into quarters. Worked really well. All legs had an arena run through near the end. Really good fun. This first leg went really well...

Orienteering - Urban race (Bobbejaanland MSR #3) 8:53 [5] 1.58 km (5:38 / km)
ahr:135 max:150 shoes: Nike Pegasus 35

Third leg went terribly; missed #1 despite running straight to it, but was tucked in a corner in a dark alley and didn't see it, not confident enough unfortunately so convinced myself I was somewhere else, spent 2 mins thoroughly confused before navigating back to the exact same place and finding it - doh! Otherwise really good.
Should've gone slower and hence been more certain.

Good fun again!

2 PM

Orienteering - Urban race (Bobbejaanland Indoor) 13:03 [5] 1.03 km (12:39 / km)
ahr:124 max:139 (injured) shoes: Nike Pegasus 35

Best run of the day - 3rd!
Only one mistake where I wondered into an unmapped room... Also missed one staircase. Not as tough as the Stockholm indoor cup maps are in compass sport but hard for a newbie like me. In Kinderland, a children's area. Managed to slide down the slide mid-course! Really good fun, moreso than I expected actually. Spiral ramps as well as staircases.and an outdoor bit at the end. The whole day provided excellent variety.

It's been a long weekend (2.30 am start Saturday, clocks went forward so effective 5.45am this morning, still at the airport now...) but Dieter and Vanessa were great hosts. Very glad I made the effort to come to this :)

Saturday Mar 30, 2019 #

10 AM

Running - Road/Track (Easy with 3k tempo) 1:09:00 12.35 km (5:35 / km) +16m 5:33 / km
ahr:128 max:160 (injured) shoes: Nike Pegasus 35

Making the most of Belgium.
Nice park.
3k tempo felt pretty hard, no idea how I ran 30s/k faster than that last weekend.
Calf hurt.

Friday Mar 29, 2019 #

Note
(injured) (rest day)

Was going to go to the gym but I have too much to do before I get up at 2.30am tomorrow...

Thursday Mar 28, 2019 #

Note
(injured)

Saw physio. It looks like my range of calf movements is improving which is good. It's my L ankle which appeared to be restricting me, so she prescribed some lunges off a step to try and increase ankle mobility.
I think my other foot issue is improving in that I'm getting used to the numb bit to the extent that I barely notice anymore.

6 PM

Running - Road/Track 1:25:44 [3] 14.37 km (5:58 / km) +231m 5:31 / km
ahr:143 max:172 (injured) shoes: Nike Pegasus 35

Mix of off- and on-road which I wasn't a massive fan of.
Foot fine, calf hurt but better than yesterday.

Saw that my club was hosting an open track meeting so entered a 3k for the hell of it. I knew it was the day I was coming back from skiing, but only just considered that I'll have got up at 3am that morning. Oh well, could be interesting? How many laps is that? 7.5? Jeez.

C • 3000m 3

Wednesday Mar 27, 2019 #

7 PM

Running - Trail (MaccH Fell Group) 1:30:07 [3] 11.44 km (7:53 / km) +453m 6:35 / km
ahr:145 max:184 (injured) shoes: Inov-8 Roclite 305

Easy with the fell group. Nice evening although very cold hands.
Calf sore, foot fine.

Tuesday Mar 26, 2019 #

Note
(injured) (rest day)

Monday Mar 25, 2019 #

6 PM

Running - Road/Track (MaccH B/C Group) 1:07:43 [3] 11.76 km (5:45 / km) +151m 5:25 / km
ahr:151 max:179 (injured) shoes: Nike Pegasus 35

Groups combined this week before the clocks change and the group becomes off-road next week.
Nice easy recovery.

Calves tight from the weekend but my two chronic injuries were both suspiciously ok.

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