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Training Log Archive: Jules

In the 11 days ending Jul 23, 2012:

activity	#	time	miles		km		+m
Running	15	7:04:27	48.39	(8:46)	77.88	(5:27)	1185
Orienteering	6	4:40:29	32.26	(8:42)	51.92	(5:24)	450
Total	20	11:44:56	80.65	(8:44)	129.79	(5:26)	1635

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Monday Jul 23, 2012 #

6 AM

Running (Mountain Running) 2:21:41 [3] 17.49 km (8:06 / km) +1185m 6:03 / km

C • nice 2

Saturday Jul 21, 2012 #

1 PM

Running (Warm up) 14:11 [3] 3.06 km (4:38 / km)

2 PM

Orienteering (Relay) 37:00 [3] 6.8 km (5:26 / km)

3 PM

Running (Warm down) 5:00 [3] 1.2 km (4:10 / km)

Friday Jul 20, 2012 #

Running (Trail running) 37:36 [3] 8.31 km (4:31 / km)

Thursday Jul 19, 2012 #

12 PM

Running (Warm up) 15:13 [3] 3.06 km (4:58 / km)

1 PM

Orienteering race (Long Final) 1:54:12 [5] 18.3 km (6:14 / km) +450m 5:33 / km

Long and tough as expected. Started well hitting th controls and trying to get into a rythtym and did until no 5. After 5 started to feel pretty tired already up the hills. Missed a minor track to 6 and then had to bail through the green and missed about 1min. Wide left route to 7 and then got caught by Norberg. Kept behind him for half the way to 9 on the long leg but I didn't have the pace today to hang on. Feeling buggered by now. Backed off a little and got through the controls smoothly and choosing good routes. Then missed no19 1.30 just tiredness and not a solid plan. Then got through the technical end fine. Had enough left to run steadily in the finish. An average run and wasn't the best day physically, but that happens. Compared to last year, a much better run on my own but this year it was 30th place in the end.

C • Good effort! 4

3 PM

Running (Warm down) 7:00 [3] 1.2 km (5:50 / km)

Wednesday Jul 18, 2012 #

11 AM

Running (Trail running) 43:31 [3] 9.49 km (4:35 / km)

Easy run with Tom from our hostel along the lake to Lausanne Ouchy and back. Cracker day and real nice place to run. Legs feeling bouncy again and ready for tomorrow now.

Tuesday Jul 17, 2012 #

9 AM

Running (Trail running) 45:24 [3] 10.7 km (4:15 / km)

Easy run around long model on tracks. Threw in 6x1min intervals with 1.30min recovery to get the legs moving and ready to race on Thursday. Still felt a little heavy up the hills but getting better.

Monday Jul 16, 2012 #

11 AM

Running (Trail running) 40:57 [3] 8.57 km (4:47 / km)

Easy recovery run with Nic along the lakeside in Lauanne. Feeling the races in the legs. But better for it afterwards.

Sunday Jul 15, 2012 #

2 PM

Running (Warm up) 15:04 [3] 3.06 km (4:55 / km)

4 PM

Orienteering race (Long Qual) 1:04:35 [5] 12.2 km (5:18 / km)

Smooth solid race. Started easy and then got into a very good rhythm and hit the controls how I wanted. Conservative route choices in many places but that was good today. 7th place.

5 PM

Running (Warm down) 10:17 [3] 1.74 km (5:55 / km)

Saturday Jul 14, 2012 #

Event: WOC 2012 - Lausanne SWITZERLAND

9 AM

Running (Warm up) 16:18 [3] 3.5 km (4:39 / km)

10 AM

Orienteering race (Sprint Qual) 14:03 [5] 4.0 km (3:31 / km)

Smooth solid run. Very easy course. They could have made it hard but they simplified it alot! 50/50 routes the whole way. Felt good. 13 sec down 6th place. 32 sec down and you were 15th. Tight.

Running (Warm down) 10:35 [3] 1.88 km (5:38 / km)

4 PM

Running (Warm up) 13:11 [3] 3.1 km (4:15 / km)

5 PM

Orienteering race (Sprint Final) 17:50 [5] 4.2 km (4:15 / km)

Tricky start with a disorientating route to the start triangle. Tried to take my time to read the route but still failed, mis-reading a bridge and then zigzagged to the control. Missed 30sec and dead last at no1. Then went well choosing routes and hitting them. But chose wrong on crucial legs no 10,11 & 15. Loosing 45 sec on these three alone after catching up to the 20,s in placings.
A little disappointed with this performance in the final. Still got a lot to work on with the fine sprint technique. No1 shouldn't happen. The others are wrong calls and it happens. Physical shape was good though. 32nd place.

6 PM

Running (Warm down) 8:29 [3] 1.52 km (5:35 / km)

Friday Jul 13, 2012 #

10 AM

Orienteering (Long Model) 32:49 [3] 6.42 km (5:07 / km)

Easy run around Long Qual model. Nice and easy and feeling bouncy.

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