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Training Log Archive: rpwhite

In the 11 days ending Aug 9, 2015:

activity # timemileskm+mload
  Orienteering6 10:17:24 33.53(18:25) 53.96(11:27) 102596c1707.9
  Running12 3:17:12 20.07(9:49) 32.31(6:06) 493461.7
  Stretching6 1:05:24
  Total14 14:40:00 53.6 86.26 151896c2169.7
  [1-5]12 13:18:38

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Sunday Aug 9, 2015 #

Note
(rest day)

Much needed rest day after the 6 days. Had great fun and would definitley do it again. Everything hurts today though!

Saturday Aug 8, 2015 #

11 AM

Running warm up/down 29:38 intensity: (4:47 @1) + (18:54 @2) + (5:57 @3) 2.87 km (10:20 / km) +201m 7:39 / km
ahr:134 max:147 shoes: Solomon Speedcross 3

Jog to start although a lot of it was walking.

Orienteering 2:03:23 intensity: (3 @0) + (7:53 @1) + (1:06:52 @2) + (48:06 @3) + (29 @4) 8.89 km (13:53 / km) +281m 11:59 / km
ahr:139 max:166 18c shoes: Solomon Speedcross 3

Day 6 of the Scottish 6 days at Glen Affric North - After yesterday, I decided to take it extrememly easy today and was feeling quite tired too. So although I was slow, it was clean and I knew where I was almost the whole time which was nice.
2 PM

Running warm up/down 10:00 intensity: (1:36 @1) + (8:24 @2) 1.48 km (6:45 / km) +4m 6:40 / km
ahr:130 max:142 shoes: Solomon Speedcross 3

Stretching 11:00 [0]
ahr:100 max:116


S6D - Day 6 Glen Affric - C31 - Splits

Friday Aug 7, 2015 #

1 PM

Running warm up/down 21:23 intensity: (25 @1) + (17:10 @2) + (3:48 @3) 3.02 km (7:05 / km) +92m 6:09 / km
ahr:136 max:149 shoes: Solomon Speedcross 3

Orienteering 2:32:57 intensity: (15:21 @0) + (10:40 @1) + (40:19 @2) + (1:17:20 @3) + (9:17 @4) 11.68 km (13:06 / km) +332m 11:28 / km
ahr:139 max:170 8c shoes: Solomon Speedcross 3

Day 5 of the Scottish 6 days at Glen Affric South - this was the long race style course so only 12 controls over 6.0km. I found this map technically very difficult. Was naviagting reasonably well until 6, although I slipped and smashed my chest off a tree and hurt my back too in the process. On the way to 7 it all went wrong and got totally lost. Eventually a helpful Irishman told me where I was and I was able to continue. However, I got lost on the way to 9 and when I figured out where I was, I didn't have enough time to complete the course before closing so jogged back and got 12 en route.
4 PM

Running warm up/down 5:49 [1] 0.65 km (8:59 / km)
ahr:66 max:75 shoes: Solomon Speedcross 3


S6D - Day 5 Glen Affric - C31 - Splits

Thursday Aug 6, 2015 #

10 AM

Running warm up/down 6:35 intensity: (27 @0) + (1:07 @1) + (5:01 @2) 1.06 km (6:14 / km) +2m 6:11 / km
ahr:125 max:140 shoes: Solomon Speedcross 3

Orienteering race 1:31:40 intensity: (5 @0) + (4:19 @1) + (29:43 @2) + (54:58 @3) + (2:35 @4) 9.28 km (9:52 / km) +55m 9:35 / km
ahr:145 max:176 16c shoes: Solomon Speedcross 3

Day 4 of the Scottish 6 days at Darnaway West - Again lots of paths to use which was good for me. Missed 11 and took a while to figure out where I was but got it eventually. Also overstot 14 but sorted that easily. A bit messy in places but running well on terrain.
12 PM

Running warm up/down 11:40 intensity: (1:14 @1) + (10:26 @2) 1.8 km (6:30 / km) +19m 6:10 / km
ahr:132 max:142 shoes: Solomon Speedcross 3

Stretching 7:15 [0]
ahr:112 max:136


S6D - Day 4 Darnaway - C31 - Splits

Wednesday Aug 5, 2015 #

1 PM

Running warm up/down 10:04 intensity: (18 @1) + (6:10 @2) + (3:36 @3) 1.53 km (6:35 / km) +24m 6:06 / km
ahr:139 max:154 shoes: Solomon Speedcross 3

Orienteering race 50:10 intensity: (1 @0) + (11 @1) + (55 @2) + (17:58 @3) + (30:06 @4) + (59 @5) 6.42 km (7:49 / km) +49m 7:31 / km
ahr:164 max:188 16c shoes: Solomon Speedcross 3

Day 3 of Scottish 6 days at Darnaway East - different 1:7,500 scale today which I adjusted to well. Lots of trails to use so I did, bit of a faf around 3 but generally clean run and happy with this performance.
Finished with just enough time to cheer Alison at the changover on the WOC relay too, and again at the finish of her leg.
2 PM

Running warm up/down 11:00 intensity: (1 @0) + (32 @1) + (6:10 @2) + (4:17 @3) 1.77 km (6:13 / km) +16m 5:57 / km
ahr:139 max:152 shoes: Solomon Speedcross 3

Stretching 5:43 [0]


S6D - Day 3 Darnaway - C31 - Splits

Tuesday Aug 4, 2015 #

Note
(rest day)

Going to Darnaway to watch the WOC middle distance today and cheer on Alison.
Note, she was 1st American back :) but I get sunburn on my nose

Monday Aug 3, 2015 #

9 AM

Running warm up/down 8:39 intensity: (13 @1) + (5:12 @2) + (2:20 @3) + (54 @4) 1.25 km (6:55 / km) +55m 5:40 / km
ahr:144 max:167 shoes: Solomon Speedcross 3

Orienteering race 1:53:09 intensity: (1:50 @1) + (22:11 @2) + (1:02:14 @3) + (26:54 @4) 8.65 km (13:05 / km) +244m 11:28 / km
ahr:152 max:178 16c shoes: Solomon Speedcross 3

Day 2 of the Scottish 6 days at Strathfarrar - so I had the first start today so no elephan track had been made yet so was quite slow cutting through the head high ferns! A bit high into 3 and then overhot 10 by about 800m but got it eventually. 38 minutes for a leg that should have taken about 5!
11 AM

Running warm up/down 15:29 intensity: (45 @1) + (14:44 @2) 2.22 km (6:58 / km) +16m 6:43 / km
ahr:132 max:140 shoes: Solomon Speedcross 3

Stretching warm up/down 15:00 [0]
ahr:107 max:121


S6D - Day 2 Strathfarrar - C31 - Splits

Sunday Aug 2, 2015 #

12 PM

Running warm up/down 10:16 intensity: (8 @1) + (3:23 @2) + (6:45 @3) 1.73 km (5:57 / km) +6m 5:51 / km
ahr:144 max:157 shoes: Solomon Speedcross 3

Orienteering race 1:26:05 intensity: (3 @1) + (6:25 @2) + (32:28 @3) + (47:05 @4) + (4 @5) 9.03 km (9:32 / km) +64m 9:13 / km
ahr:162 max:184 22c shoes: Solomon Speedcross 3

Day 1 of the Scottish 6 days at Achagour - Some nice mixed terrain and great to get out oing again for the forst time in ages. Horrible to the first control as didn't get the scale of the map but ok one I settled in. Running reasonably well but not too hard as this is only day one.
The punch at control 10 didn't work so no result as taken as a mispunch sadly.
2 PM

Stretching 13:52 [0]


S6D - Day 1 Achagour - C31 - Splits

Saturday Aug 1, 2015 #

Note
(rest day)

Day of packing and prep for the 6 days.

Friday Jul 31, 2015 #

Event: WOC 2015 & Scottish 6 days
 
5 PM

Running 56:39 [3] 12.94 km (4:23 / km) +58m 4:17 / km
shoes: Adidas Energy Boost ATR (Blue)

6 PM

Stretching 12:34 [0]

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