Training Log: Sudden
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Bike Trainer||3|| 2:16:00|| 50.98||(22.5/h)|| 82.04||(36.2/h)|
| ||Orienteering||2|| 1:42:00|
| ||Running||3|| 50:00|| 4.66||(10:44)|| 7.5||(6:40)|
| ||Total||5|| 4:48:00|| 55.64|| 89.54|
Bike Trainer 56:00  36.3 km (38.9 kph)
AHDR group ride. Like last week, a lot more work than I would have liked or what I recall I had to put in. But also like last week, managed to hold on until the end and last third wasn't that bad at all.
Bike Trainer 41:00  23.74 km (34.7 kph)
Running 15:00  2.5 km (6:00 / km)
ARK coaching, but running wasn't very pleasant. Knees pretty sore from the weekend.
Did another robo pacing when I got home. Zwift rides seem to have a positive impact.
Bike Trainer 39:00  22.0 km (33.8 kph)
Knee rehab kind of ride with robo pacer.
Running 25:00  3.5 km (7:09 / km)
US Masters day 2. Letchworth east side. Short course, 4km, but really cool nav. Pretty much all was hill side running. Got off to a good start today again and had a minute lead already after 2 controls by staying error free. That lasted a few more controls but couldn't keep it together. Came too low on 5 before making a parallel error to 6 and I was now a couple of minutes behind Wil. Next set of controls went really well but managed to drop 5 minutes on the last one. Again, a good race that turned ok halfway through ended up poor at the very end. Enjoyed the nav though. Knees sore from yesterday but a stretching and walk/gentle jog before start helped.
Running 10:00  1.5 km (6:40 / km)
US Masters day 1. Classic distance. Good start, very easy nav, and had a lead after #4, lost 2 minutes, at least, on poor route choice to 5 but managed to get back to the front at #5 but that didn't last very long. Dropped a few minutes on #7, bearing a bit off and didn't see the boulders. Next couple controls went ok but then a triple of mistakes 30s, 1 min, and 2.5 min on the last ones made the race a rather poor one overall. Running legs were best they have been though for a long time although they started to hurt after 45-48 minutes.
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