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Training Log Archive: camd

In the 7 days ending Mar 31, 2017:

activity	#	time	miles		km		+m
Running	3	2:15:35	16.71	(8:07)	26.9	(5:02)	282
Orienteering	2	2:14:43	11.74	(11:28)	18.9	(7:08)	374
Strength/Conditioning	2	1:24:00
Spinning	1	40:00
Total	6	6:34:18	28.46		45.8		656

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Friday Mar 31, 2017 #

Running (To/from gym) 56:21 [1] 11.8 km (4:47 / km) +145m 4:30 / km
ahr:152 max:164 shoes: Saucony Type A6

Had an urge to run to the gym today. Let myself break the plan cos the weekend will be so messed. Felt so good, esp coming back.

Strength/Conditioning 47:00 [1]

Liking this steady build in approach

Shattered from a field trip today meant no training. While having a month at maybe 65% is a bit of a bugger, I feel fresher than I might have leading into Oceania's which I guess is a bonus. Time will tell.

Wednesday Mar 29, 2017 #

Running intervals (Track) 13:28 [4] 4.0 km (3:22 / km)
ahr:163 max:186 shoes: Saucony Type A6

2 Mile threshold followed by 2x 400m @1500m pace. Was running it slower threshold for first 2 laps then the other dude I was pacing put the pedal to the metal and suddenly we were rocking 82s a lap despite an 87 target. Time was 11:09 - roughly 40s fast but oh well felt comfortable. Then a 72 and a fast 67 to end on.

Running warm up/down 24:00 [1] 4.2 km (5:43 / km) +20m 5:35 / km
shoes: Saucony Type A6

Strength/Conditioning (Back in gym) 37:00 [1]

Starting slow after my hiatus. Think it was a good move looking back to cut down, definitely freshened up the muscles for trials.

Tuesday Mar 28, 2017 #

Running (Slow as possible) 41:46 [1] 6.9 km (6:03 / km) +117m 5:35 / km
shoes: Icebug Acceleritas4 (no3)

One way round the rocks. Felt tired so went slow as I could. Bit dodgy with the tide in and lots of recent rock fall, did plenty of wading.

Monday Mar 27, 2017 #

Spinning 40:00 [2]

Mulling over the weekend with some short/long intervals and then a long cool down.

Sunday Mar 26, 2017 #

Orienteering race (JWOC trials - long) 1:29:51 [4] ***** 12.5 km (7:11 / km) +173m 6:43 / km
ahr:167 max:184 shoes: Icebug Acceleritas4 (no3)

7th +~19:00.
Annoying day. I had the speed, didnt have the composure. Course started into low vis pines and what little plan I had seem to disappear. Nothing was matching. Relocated way to a road, minimised the error on no1 to tops 3mins. Right refocus. Leg 2 - careful plan following a ridge, crossing it past an obvious hill and through big reentrant, up hill into control. 6 minutes later, even relocating off the road was no use. Leg 3 - on compass, ??? Find control after veering into parallel feature.

All up ~15mins lost in first 3 controls.. I won't go blaming the map... but the contours were identical to the map from 1992. So sorry I am. How they havent changed despite a bulldozer no doubt ploughing the area is beyond me. And in super low vis it simply isn't fair (not everyone runs on their compass and hopes!) Rant over.

Saturday Mar 25, 2017 #

Orienteering race (JWOC trials - sprint) 12:37 [5] ***** 2.9 km (4:21 / km)
shoes: Saucony Type A6

3rd, +~0:30. Solid race but made a 90deg error losing ~15secs. Terrible map, really tight even at 1:3000 scale. For some reason the mapper had done 0 generalisation - there was even a place with a gap 1 pixel wide! Luckily I survived the carnage.

Orienteering race (JWOC trials - middle) 32:15 [5] 3.5 km (9:13 / km) +201m 7:10 / km
ahr:173 max:194 shoes: Icebug Acceleritas4 (no3)

2nd +~0:30.
One of those races you look back and think wtf? Was running great, aggressive and accurate. Then lost time on a strange control (bad decision or weird mapping? Not 100% sure). Back in the lead by 20seconds, nearly done and then boom! Hit massive patch of fighty vines in the middle of light green/medium green. Hmm. Anyway good enough to make the team it looks like even if I feel a little robbed of a win.

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