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Training Log Archive: Angus

In the 7 days ending May 8, 2022:

activity # timemileskm+m
  Running6 6:02:37 41.9(8:39) 67.43(5:23) 857
  Orienteering1 26:46 3.03(8:50) 4.88(5:29) 97
  Total6 6:29:23 44.93(8:40) 72.31(5:23) 954
  [1-5]6 6:23:19

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MoTuWeThFrSaSu

Sunday May 8, 2022 #

8 AM

Running 1:23:45 intensity: (19 @0) + (1:27 @1) + (19:04 @2) + (59:50 @3) + (3:05 @4) 16.22 km (5:10 / km) +212m 4:51 / km
ahr:143 max:169 shoes: Reebok Floatride 2nd pair

Saturday May 7, 2022 #

9 AM

Running warm up/down 8:25 intensity: (15 @0) + (23 @1) + (5:32 @2) + (2:15 @3) 1.0 km (8:23 / km) +23m 7:32 / km
ahr:132 max:149 shoes: Kazan 2019

Running (Avondale Parkrun) 22:43 intensity: (13 @0) + (7 @1) + (3:53 @2) + (12:50 @3) + (5:40 @4) 5.01 km (4:32 / km) +86m 4:11 / km
ahr:150 max:166 shoes: Kazan 2019

With the ongoing construction works, the route is even hillier than their normal course.
Big changes there. The Park is now closed for the next couple months to enable the completion of the construction.

I was surprised to see Susan there. Sorry I didn't see you after.
C • Avondale 2

Running warm up/down 6:49 intensity: (1:58 @1) + (1:57 @2) + (2:54 @3) 0.81 km (8:24 / km) +19m 7:31 / km
ahr:131 max:153 shoes: Kazan 2019

Friday May 6, 2022 #

10 AM

Running 1:24:42 intensity: (24 @0) + (23 @1) + (16:33 @2) + (1:02:39 @3) + (4:43 @4) 16.27 km (5:12 / km) +219m 4:53 / km
ahr:145 max:171 shoes: Reebok Floatride 2nd pair

Thursday May 5, 2022 #

10 AM

Running 1:25:34 intensity: (2:10 @0) + (1:37 @1) + (12:56 @2) + (1:04:15 @3) + (4:36 @4) 16.14 km (5:18 / km) +214m 4:58 / km
ahr:144 max:170 shoes: Reebok Floatride 2nd pair

Wednesday May 4, 2022 #

10 AM

Running 53:08 intensity: (2:24 @0) + (1:46 @1) + (16:03 @2) + (32:26 @3) + (29 @4) 10.03 km (5:18 / km) +55m 5:09 / km
ahr:139 max:162 shoes: Reebok Floatride

1000 miles done in my first pair of floatrides. I am retiring them. I got these at the beginning of lock down more than 2 years ago. It won't be long before I retire the 2nd pair as they are up to about 1400km
I still have an unused pair waitng...

Monday May 2, 2022 #

Note

A great IOC for me, bagging 4 first place prizes. Beyond wildest dreams 6 weeks ago when I thought I may not even be able to compete.

All the family brought home at least one prize.
C • Congrats Angus 2
9 AM

Running warm up/down 17:31 intensity: (19 @0) + (8 @1) + (6:30 @2) + (10:34 @3) 1.96 km (8:55 / km) +30m 8:17 / km
ahr:140 max:156 shoes: Acceleritis 2018

Orienteering (IOC Relay) 26:46 intensity: (17 @1) + (35 @2) + (22:11 @3) + (3:43 @4) 4.88 km (5:29 / km) +97m 5:00 / km
ahr:153 max:174 shoes: Acceleritis 2018

First in H12. This was the icing and special as it's a club title. Fun event, but not particularly technical, although there were places that could soak up time. The use of slow SI card was a bit annoying, but I assume it was the same for everyone. It needed extra care at the controls to wait for the beep.

Not much hangover from previous days in the legs, but I could feel my injured quad during warmup. Never thought of it once the race started.

First leg on the long course. Took an age to stop the map from rolling back up and find the triangle. First control was very close, but easy and I got it without delay and I was on my way.
I dropped time on the first forest leg and Chas got in front. This was a rematch of VHI relay a few months ago.

I was running quicker and gradually pulled away. Some brutal climbs in the context of a fast parkland course, both up to spectator control and to the last, but kept the pace reasonably well and I was one of the first back despite running the longest course.

Both Sean and Philip had solid runs to bring team home in 2nd place, about 4 minutes down.
What surprise at prize giving to find we were first due to the final leg runner of the Swedish team missing a control.

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