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Training Log Archive: Psuba

In the 1 days ending Sep 30, 2017:

activity # timemileskm+m
  Urban Orienteering2 40:33 4.91(8:16) 7.9(5:08) 7142 /42c100%
  Running3 31:39 3.27(9:41) 5.26(6:01) 28
  Total3 1:12:12 8.17(8:50) 13.15(5:29) 9942 /42c100%

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Sa

Saturday Sep 30, 2017 #

Event: British Sprint & Middle Champs
 
10 AM

Running warm up/down 7:08 intensity: (8 @2) + (50 @3) + (6:10 @4) 1.33 km (5:21 / km) +3m 5:18 / km
ahr:155 max:165 shoes: VJ iRock 2016

Running warm up/down 2:47 intensity: (7 @3) + (18 @4) + (2:22 @5) 0.59 km (4:42 / km)
ahr:168 max:174 shoes: VJ iRock 2016

To start, had to hurry a bit (as usual) getting uncomfortably close to start time, but still HR too high for the effort. Not felt great.

Urban Orienteering race (Sprint) 18:17 intensity: (16 @3) + (13 @4) + (17:48 @5) ** 3.73 km (4:54 / km) +23m 4:46 / km
ahr:178 max:183 spiked:15/15c shoes: VJ iRock 2016

British Sprint Champs, Heat 1.

5th/10
http://www.sportident.co.uk/results/2017/BritishSp...

no real orienteering challenges, just had to keep on top of where I was. 90% of route choices were 50-50 so it came down to running speed and fitness. Which I don't have.

The goal was to make the A-finals, I made that. Just.

Running warm up/down 7:39 intensity: (22 @2) + (5:57 @3) + (1:20 @4) 1.14 km (6:43 / km) +11m 6:24 / km
ahr:140 max:152 shoes: VJ iRock 2016

1 PM

Running warm up/down 6:23 intensity: (8 @2) + (32 @3) + (5:43 @4) 1.07 km (5:59 / km)
ahr:154 max:161 shoes: VJ iRock 2016

Urban Orienteering race (Sprint) 22:16 intensity: (10 @2) + (12 @3) + (25 @4) + (21:29 @5) *** 4.17 km (5:20 / km) +48m 5:03 / km
ahr:179 max:188 spiked:27/27c shoes: VJ iRock 2016

British Sprints, M40 A final.

10th in the end, same as the Hungarian Sprints...

Better use of the area than I expected, duly made quite a few smaller route choice errors. One actual error as well worth about 20s. But the real issue as expected was stamina as far as my race.

3 PM

Running warm up/down 7:42 intensity: (3 @1) + (8 @2) + (3:47 @3) + (3:44 @4) 1.13 km (6:50 / km) +14m 6:26 / km
ahr:145 max:152 shoes: VJ iRock 2016

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