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Training Log Archive: olsoran

In the 7 days ending Jan 17, 2015:

activity	#	time	miles		km		+m
Orienteering	4	3:28:14	12.74	(16:20)	20.51	(10:09)	702
S&C	2	1:53:00
Trail	2	1:08:25	3.66		5.89		247
Warm up/down	2	31:44	2.3		3.7		14
Intervals	1	24:19	3.23	(7:32)	5.2	(4:41)	11
Stretching	1	15:00
Drills	1	10:00
Total	10	7:50:42	21.93		35.3		974

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Saturday Jan 17, 2015 #

11 AM

Orienteering 49:16 [3] 3.9 km (12:38 / km) +136m 10:45 / km
shoes: ORoc 340

MAROC TS on Drummond Hill. One loop of the two intended. Snow really tough..far more a physical challenge than a technical one. Great views. Cold.

12 PM

Orienteering 24:00 [3] 1.6 km (15:00 / km) +57m 12:44 / km
shoes: ORoc 340

Collecting controls.

1 PM

Trail 20:00 [3]
shoes: ORoc 340

Running back down Drummond Hill after.

Trail 11:57 [3] 1.8 km (6:38 / km) +7m 6:31 / km
shoes: ORoc 340

Mixed strides on Kenmore golf course

6 PM

Stretching 15:00 [3]

Friday Jan 16, 2015 #

S&C 53:00 [3]
shoes: Saucony Progrid (Orange)

7 PM

Trail 36:28 [3] 4.09 km (8:55 / km) +240m 6:54 / km
shoes: Pegasus 30 (blue/grey)

Head torch run with Maroc Talent Squad in the snow up the steep hill at the back of Weem. Fun.

Wednesday Jan 14, 2015 #

6 PM

Orienteering race (DNC Balmedie) 1:01:39 [4] 6.71 km (9:11 / km) +299m 7:31 / km
ahr:147 max:164 shoes: XTalon 212

Slow.
Tough to read the 1:10,000 contours so very much point and go. Messed up big time at 2 and 4 and too much "just hoping" the rest of the time. Even had trouble with the finish.

C • diito... 2

Tuesday Jan 13, 2015 #

Warm up/down 10:31 [3] 1.8 km (5:51 / km)
shoes: Pegasus 30 (blue/grey)

From Aboyne CC to the Deeside Runners session

Drills 10:00 [3]
shoes: Pegasus 30 (blue/grey)

Warm up drills

Intervals 24:19 [3] 5.2 km (4:41 / km) +11m 4:38 / km
shoes: Pegasus 30 (blue/grey)

More of a mixed pace tempo run tonight.
Medium to gate
Hard to the church
Medium to Green end
Hard right back to the gate
Medium back to pavilion
Repeated 4 times no rest.
Not a bad session to do in the cold. Still hard. Glad I went.

Warm up/down 11:13 [3] 1.9 km (5:54 / km) +14m 5:42 / km
shoes: Pegasus 30 (blue/grey)

Warm down back to Aboyne CC with TR.

Monday Jan 12, 2015 #

S&C 1:00:00 [3]
shoes: Saucony Progrid (Orange)

RM session.
Usual lack of coordination but working hard and certain it's beneficial.

Sunday Jan 11, 2015 #

11 AM

Warm up/down 10:00 [3]
shoes: XTalon 212

To the start at Glen O'Dee.

Orienteering race (MAROC Glen ODee) 1:13:19 [5] 8.3 km (8:50 / km) +210m 7:50 / km
shoes: XTalon 212

Brown.
Feared the worst re: wind blown trees. There were plenty to go around even before the last few days. Really enjoyed a good race though and only in a couple of places did they become a real pain.

Brambles at 1; not a miss at 5, just stuck in the wind blown; hesitations at 9 looking for the low boulder; passed IH at 10; caught up AMcM just after 14 and took a better route through first part of leg to 15 then racing hard to keep ahead to the finish. Unfortunately overshot second last and then dropped my compass and he got ahead. Good fun though.

No misses apart from second last, just windblown challenges. Local knowledge probably helped.

Forgot my Garmin.

C • result 4

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