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Training Log Archive: Mark3

In the 7 days ending Sep 11, 2015:

activity # timemileskm+m
  Running3 1:55:26 13.67(8:27) 22.0(5:15) 132
  Orienteering3 1:41:22 13.11(7:44) 21.1(4:48) 159
  Total6 3:36:48 26.78(8:06) 43.1(5:02) 291

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Friday Sep 11, 2015 #

Orienteering race (Imperial College Spring) 31:42 [5] 5.4 km (5:52 / km) +45m 5:38 / km
ahr:145 max:165 shoes: Asics Nimbus 17

Routegadget: http://www.slow.routegadget.co.uk/rg2/#144&cou...

Bit of a disaster - took it slowly and steadily to avoid mistakes; not only did this not really work very well, but I assumed other people would do the same, and they don't seem to have! Therefore I am well down the results.

Bit of a faff finding the trees in the park at the beginning - but that was proper night-o which I am very bad at. Then some very confusing three-level mapping to rival the barbican.

Good fun but felt like a novelty event to me; if you'd run there before or even been there before you would have a tremendous advantage.

Course 1 - Splits

Thursday Sep 10, 2015 #

Running race (Handicap 5k-little stoke) 18:27 [5] 5.0 km (3:41 / km) +9m 3:39 / km
ahr:160 max:177 shoes: Asics Nimbus 17

Work handicap race, starting last.
Unlapped myself after half a lap; catching Jack ahead of me and got to him with a lap to go,but one he saw me he sped up and and got away at the end-he's got a good sprint finish.
Could vaguely see Richard somewhere in the distance throughout but wasn't ever going to get anywhere near.

Came about halfway down I think, which is an improvement on last time when I was last.the more races we do I should get better as the effect of the slower runners wildly deviating from their mean dissipates.

Time tbc,but only a few seconds off my 18.20 handicap so not too bad after intervals yesterday.

Wednesday Sep 9, 2015 #

Running intervals (B+W Training) 1:02:51 [4] 8.1 km (7:46 / km) +23m 7:39 / km
ahr:129 max:167 shoes: Asics Nimbus 17

12x400m (60s)

Very well paced, probably because a bit slow.

400s: 81,79,79,79,80,80,80,79,79,79,80,76

Tuesday Sep 8, 2015 #

Running race (AXA 5) 34:08 [5] 8.9 km (3:50 / km) +100m 3:38 / km
ahr:158 max:176 shoes: Asics Nimbus 17

20 seconds ish faster than last year; not too shabby although actually expected more of an improvement than that.

2nd team again behind Nationwide;I thought we had it in the bag so will be interesting to see the results and how close it was.

Monday Sep 7, 2015 #

Note
(rest day)

Sunday Sep 6, 2015 #

Orienteering race (Antwerp City Euro Tour) 36:13 [5] 8.1 km (4:28 / km) +42m 4:21 / km
ahr:149 max:168 shoes: Asics Nimbus 17

Tbc

Saturday Sep 5, 2015 #

Orienteering race (Antwerp sprint race #1) 17:31 [5] 3.9 km (4:29 / km) +41m 4:16 / km
ahr:149 max:169 shoes: Asics Nimbus 17

Tbc

Orienteering race (Antwrp sprint race #2) 15:56 [5] 3.7 km (4:18 / km) +31m 4:08 / km
ahr:154 max:172 shoes: Asics Nimbus 17

Tbc

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