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Training Log Archive: tomtom

In the 7 days ending Feb 14, 2018:

activity # timemileskm+mload
  Orienteering9 6:32:13 50.89(7:42) 81.91(4:47) 1323204.1
  Running7 2:40:49 17.98(8:57) 28.94(5:33) 33653.3
  Total11 9:13:02 68.88(8:02) 110.85(4:59) 1659257.4
  [1-5]11 9:12:57

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ThFrSaSuMoTuWe

Wednesday Feb 14, 2018 #

Note
(injured)

Think I've got metarsalagia

https://www.mayoclinic.org/diseases-conditions/met...

Tuesday Feb 13, 2018 #

8 AM

Running 11:20 intensity: (4:33 @1) + (6:31 @2) + (16 @3) 2.0 km (5:39 / km) +32m 5:15 / km
ahr:121 max:148 (injured)

Foot a bit sore warming up but eased off.

Orienteering 1:25:55 intensity: (35 @1) + (3:06 @2) + (1:06:41 @3) + (15:33 @4) 18.32 km (4:41 / km) +320m 4:19 / km
ahr:158 max:173 (injured) shoes: Inov8 X-talon 225 (green)

POM Day 4 - Chasing start long

Set off in a good position and was feeling excited. The first leg was long and boring and I switched off and lost 30 secs, so overtaken by the guy 30secs behind me. Held on off the back but kept pushing and overtook him by taking better lines. Spotted Coombs behind me but I navigated well for the next few controls and held him off for a bit until I lost 1 minute and he caught me. Held in for a bit but I had an extra control to do in the Phi-loop so he got away. I suffered physically from here and my foot got increasingly worse. After spectator I was hobbling but made it back.

Most of the race was great fun! And on the whole POM was brilliant.
5 PM

Running 45:59 intensity: (47 @1) + (12:27 @2) + (32:45 @3) 8.08 km (5:41 / km) +123m 5:17 / km
ahr:147 max:164

Doing the warm down jog I missed after the race because I was too tired. Went with Jonny from the house planning to do 3/4km but we got a bit lost and then forced to run much further. I was seriously flagging by the end and foot started hurting so had to walk the last km.

Spotted some goats so Mal is happy.

Monday Feb 12, 2018 #

10 AM

Running 8:32 intensity: (48 @1) + (7:08 @2) + (36 @3) 1.74 km (4:54 / km) +24m 4:35 / km
ahr:134 max:148 shoes: Inov8 X-talon 225 (green)

Orienteering 36:04 intensity: (1:03 @1) + (6:51 @2) + (4:20 @3) + (23:50 @4) 7.98 km (4:31 / km) +132m 4:10 / km
ahr:160 max:179 shoes: Inov8 X-talon 225 (green)

POM Day 3 - Middle

Even more rapid terrain. I was scrappy from running on the edge and one stupid miss near the end cost me 1 min. Legs tired on the hills.

Running 6:01 intensity: (32 @1) + (5:28 @2) + (1 @3) 1.14 km (5:16 / km) +19m 4:51 / km
ahr:131 max:140 shoes: Inov8 X-talon 225 (green)

7 PM

Running 10:34 intensity: (1:15 @1) + (9:19 @2) 2.16 km (4:54 / km) +3m 4:52 / km
ahr:129 max:144 shoes: Salomon SLabSonic(red)

Orienteering 14:50 intensity: (5 @1) + (7:37 @2) + (2:41 @3) + (4:21 @4) + (6 @5) 3.54 km (4:11 / km) +77m 3:47 / km
ahr:147 max:181 shoes: Salomon SLabSonic(red)

Portel Night Sprint. Started hard but soon tired and the hills were killers. One bad route choice but the rest good. Decent result.

Running 11:09 intensity: (54 @1) + (9:25 @2) + (50 @3) 2.0 km (5:35 / km) +12m 5:26 / km
ahr:130 max:162 shoes: Salomon SLabSonic(red)

Sunday Feb 11, 2018 #

10 AM

Running 9:36 intensity: (1:16 @1) + (8:10 @2) + (10 @3) 1.85 km (5:11 / km) +41m 4:40 / km
ahr:132 max:147

Orienteering 1:28:21 intensity: (2:05 @2) + (20:11 @3) + (1:06:05 @4) 19.5 km (4:32 / km) +322m 4:11 / km
ahr:166 max:177 shoes: Inov8 X-talon 225 (green)

POM Day 2 - Long

Rapido terrain. Had a clean run and ran as fast as I could. Maybe one of my best results but don't know most of the people in the field.

http://pom.pt/archive/2018/results/D2_preresults.h...

Running 12:54 intensity: (5 @0) + (56 @1) + (9:59 @2) + (1:54 @3) 2.44 km (5:17 / km) +27m 5:01 / km
ahr:138 max:150 shoes: Inov8 X-talon 225 (green)

Jogged to the start and back. Legs not too bad.
5 PM

Running 23:06 intensity: (1:18 @1) + (20:13 @2) + (1:35 @3) 4.23 km (5:27 / km) +48m 5:10 / km
ahr:134 max:148 shoes: Salomon SLabSonic(red)

More light jogging with Malley from the house. Beautiful round here.

Saturday Feb 10, 2018 #

Event: Portugal "O" Meeting
 
12 PM

Running 10:35 intensity: (52 @1) + (7:37 @2) + (1:39 @3) + (25 @4) + (2 @5) 1.52 km (6:57 / km) +7m 6:48 / km
ahr:139 max:181

Orienteering 34:48 intensity: (6:51 @3) + (26:14 @4) + (1:43 @5) 8.47 km (4:07 / km) +131m 3:49 / km
ahr:170 max:185 shoes: Salomon SLabSonic(red)

POM Day 1 - Middle Urban

Not too bad. Set off hard and couldn't hold on. Unsure about a few route choices. Lost 20secs when I overtook Duncan and forgot to read the map so ran down the wrong alley. Decent result considering it was all running.

http://obasen.orientering.se/winsplits/online/en/d...

Running 11:03 intensity: (2:07 @1) + (8:54 @2) + (2 @3) 1.77 km (6:15 / km) +1m 6:14 / km
ahr:130 max:145

3 PM

Orienteering 50:47 intensity: (3:29 @1) + (29:19 @2) + (17:53 @3) + (6 @4) 8.0 km (6:21 / km) +158m 5:47 / km
ahr:139 max:170

Friday Feb 9, 2018 #

11 AM

Orienteering 22:01 intensity: (1:19 @1) + (6:12 @2) + (14:20 @3) + (10 @4) 4.32 km (5:06 / km) +49m 4:49 / km
ahr:144 max:170 shoes: Inov8 X-talon 225 (green)

Picked up Duncan then did Sprint model.
2 PM

Orienteering 31:07 intensity: (1:27 @1) + (15:03 @2) + (13:47 @3) + (50 @4) 6.5 km (4:47 / km) +45m 4:38 / km
ahr:144 max:174 shoes: Inov8 X-talon 225 (green)

Forest model. Rapid terrain, almost best in flats. Did trains with the boys. Good fun.

Thursday Feb 8, 2018 #

6 PM

Orienteering 28:20 intensity: (39 @1) + (15:05 @2) + (11:56 @3) + (40 @4) 5.28 km (5:22 / km) +90m 4:57 / km
ahr:143 max:172 shoes: Inov8 X-talon 225 (green)

Absolutely glorious orienteering with The Malinator.

Long day travelling so quite stiff. Eaten a lot of bad stuff.

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