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Training Log Archive: tRicky

In the 1 days ending Jul 7:

activity # timemileskm+m
  Mountain bike1 1:10:33 12.11(10.3/h) 19.49(16.6/h) 137
  Running1 25:26 1.02 1.64 19
  Orienteering (urban)1 17:19 2.33(7:26) 3.75(4:37)22 /24c91%
  Total2 1:53:18 15.46 24.88 15622 /24c91%

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Sa

Saturday Jul 7 #

11 AM

Running warm up/down 15:00 [2]
shoes: Salomon Speedtrax black/yellow

Orienteering (urban) race (DTU Science Park Horsholm) 17:19 intensity: (8 @1) + (7 @2) + (18 @3) + (2:41 @4) + (14:05 @5) *** 3.75 km (4:37 / km)
ahr:179 max:190 spiked:22/24c shoes: Salomon Speedtrax black/yellow

WMOC 40-2 Sprint Qualifier

I had no idea what the standard was at these Masters sprint qualifiers so I gave it a good go with a proper warmup. Turns out my normal sprint pace was fast enough to qualify in the top ten!

Tested out the knee before starting my warmup to see if I needed to tape it (Tash had kindly walked the 1.3km to the start with me - given her start was 3.5hrs after mine, there wasn't much else for her to do.

Course wasn't overly difficult with only a few route choices. Most legs were fairly short and offered no choice whatsoever although I did almost run up the wrong side of a building from 11-12 after coming out of a path onto the road but I fixed that quick smart and I stood next to my 5 for a few seconds studying my map after I momentarily lost track of where I was, then looked up to see the control 2m in front of me! Silly. No issues with the rest of the course. I expect tomorrow to be more complicated.

Split printout said I was 5th in my heat although with a quarter of the field still to run behind me, that never changed. Happy days! Winner of our heat was a good 2:17 in front of me though so I'm not expecting any medals... My experience of finals is that everyone cranks it up a notch and I get blasted to smithereens.

Running warm up/down 10:26 intensity: (4 @1) + (1:50 @2) + (8:32 @3) 1.64 km (6:22 / km) +19m 6:01 / km
ahr:146 max:157

7 PM

Mountain bike 1:10:33 intensity: (1:03:26 @1) + (5:24 @2) + (1:43 @3) 19.49 km (16.6 kph) +137m
ahr:100 max:153 shoes: Giant XTC Advanced SL 29er

Part 2 of my explore of the 1:12,000 Farum map, this time on the bike. I found a suitably rideable area around the nearby lake that looked like it had a lot of trails around it and it did! Loads of walking trails and extensive single track right around the lake made for a very enjoyable post-dinner exploration. What a great day! Took it very easy given the A final I have going on tomorrow but I have found another area further west that looks great for MTBO training. Monday is only a model event so I can go out harder on the bike after the sprint.

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