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Training Log Archive: USKiwi

In the 7 days ending May 25, 2013:

activity # timemileskm+m
  Orienteering2 1:55:27 10.93(10:34) 17.6(6:34)22 /29c75%
  Run: MP1 1:10:28 10.01(7:02) 16.11(4:22)
  Run: Strides1 1:01:11 7.89(7:45) 12.7(4:49)
  Run: Easy1 36:34 5.0(7:18) 8.05(4:32)
  Total5 4:43:40 33.84(8:23) 54.46(5:13)22 /29c75%
averages - weight:72.4kg

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Saturday May 25, 2013 #

2 PM

Orienteering race 1:27:19 intensity: (3:14 @1) + (8:31 @2) + (39:42 @3) + (35:52 @4) 7.21 mi (12:06 / mi)
ahr:151 max:167 shoes: Innov8

SINS Day 1, Croft Castle, Course 2 M35

Great weather and lovely scenery. Shoddy map coupled with terrible navigating. Fairly decent running, despite the conditions underfoot (brashings, brambles etc)

Stupidly crashed across the wide green screen on the way to 1 rather than sticking to the path. It was impossible to run, should have been a tight screen at least. Went too far down the hill on the fence to 2, rather than along the veg boundary. On the way up to 3 there was another unmapped hide that was bigger than the control feature. I was where I thought I was, but seeing a hide and aiming for the only one mapped in the vicinity I had to check it out. Wrong, and a loss of time and elevation. 4, although I'd aimed off correctly, I got confused when I hit the fence and went the wrong way (I must have been just before the crossing). 5 I tried to drop down to it from a track bend, which was mapped much more distinctly than it was on the ground. Buggered it right royally for 3:30. So by 5 I was down by about 7:30 already.

Clean to 6, ok to 7, clean to 8, 9, 10. 11 I think the mapper just decided it was all a bit too difficult and just gave up. Missed a minute trying to guess. 12 there was another missing feature same as the control feature preceding it by 100m or so. Lost another minute.

13, 14 (although I tried to run past it), 15, 16, 17, 18 all fine. 19 a bit wide left. 20, 21 ok. Got a bit confused at 22 by which patch of fight I was running past, lost another minute. 23, 24, 25 all fine.

All in all 11 minutes of mistakes at least. Surprised to find I got 1218 ranking points. I don't think this run deserved that.

Thursday May 23, 2013 #

8 AM

Run: Strides 1:01:11 intensity: (4:01 @1) + (23:51 @2) + (22:29 @3) + (10:23 @4) + (27 @5) 7.89 mi (7:45 / mi)
ahr:143 max:182 weight:72.9kg shoes: Asics GT-2170 Blue

So long ago i can barely remember. ITW, 8 miles with 8x 100m strides I think

Wednesday May 22, 2013 #

5 PM

Run: Easy 36:34 intensity: (1:48 @1) + (16:33 @2) + (17:53 @3) + (20 @4) 5.0 mi (7:18 / mi)
ahr:140 max:157 weight:72.1kg shoes: Asics Kayano 18

5 mile recovery, Tower bridge and Waterloo.

Kept a pretty decent pace, even with the HR down

Tuesday May 21, 2013 #

7 PM

Orienteering race (Park Race) 28:08 intensity: (6 @1) + (6 @2) + (29 @3) + (26:01 @4) + (1:26 @5) *** 3.72 mi (7:34 / mi)
ahr:166 max:173 spiked:22/29c weight:72.7kg shoes: Asics GT-2170

Park Race 1, Wandle Park. Not a bad run, but a bit loose in places. Big hesitation working out 7, 20s, looked early for 12, 10s, wrong side of the fence 13, 20s, wrong way around to 18, 10s, slow to 20, 5s, missed the track down to 21, 10s, indecisive and then looked early for 24, 10s

8th place I think, so solid start to the series. Not too worse for wear.

Sunday May 19, 2013 #

2 PM

Run: MP 1:10:28 intensity: (1:56 @1) + (3:28 @2) + (43:04 @3) + (22:00 @4) 16.11 km (4:22 / km)
ahr:151 max:167 weight:71.8kg shoes: Asics GT-2170 Blue

16km, with the last 6 at 4:00 pace. Around Hyde Park. Thought the 4:00 was going to be pretty tough, but it was ok.

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