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Training Log Archive: Nobs

In the 7 days ending Jun 5, 2016:

activity	#	time	miles		km		+m
Orienteering	2	1:25:38	8.02	(10:41)	12.9	(6:38)	190
Run Offroad	2	41:15	6.28	(6:34)	10.11	(4:05)	111
Cross training	2	25:00
Run Road	1	23:00	2.61	(8:49)	4.2	(5:29)	40
Race offroad	1	17:17	3.11	(5:34)	5.0	(3:27)	25
Total	6	3:12:10	20.01		32.21		366

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Sunday Jun 5, 2016 #

12 PM

Orienteering race (Club Champs 50min Score) 49:35 [3] 8.3 km (5:58 / km) +80m 5:42 / km
shoes: Inov8 x talon 212

Club Champs Stock Hill 50 Minute score.
Weird scoring system, more points if you get controls in order of control number, but you would have to run further. I managed 23 out of 25 in order, 1 out of order and missed 1. Fairly happy with speed, but made a few small mistakes in the control circle, and went a bit offline to some controls.

Saturday Jun 4, 2016 #

Race offroad race (Bah Parkrun 1st place) 17:17 [5] 5.0 km (3:27 / km) +25m 3:22 / km
shoes: Inov8 x talon 212

Aimed to go sub 17 which would have been a real achievement. Had to start fast if I wanted to do this, 3:26 and 3:27 were the first 2 km splits. Realised at this point that I didn't have a sub 17 in my legs, I was going to blow up with about a mile to go. Relaxed in the 3rd km 3:50. Felt a bit stronger after this so pushed for the finish, 3:38 and 3:22 were the last km splits. 1st place, 40 seconds ahead, so ran the race entirely along with no pacemakers. Happy with time 17:17, 9 seconds off PB from last week, but had pacemaker last week and conditions were much better. Sure I can get sub 17 at some point soon.

Friday Jun 3, 2016 #

5 PM

Run Offroad (Easy evening run) 15:31 [2] 3.61 km (4:18 / km) +40m 4:04 / km
shoes: Nike flex 2015

Nice and chilled, really nice weather....

Wednesday Jun 1, 2016 #

6 PM

Run Offroad tempo (Mixwd terrain tempo) 25:44 [4] 6.5 km (3:58 / km) +71m 3:45 / km
shoes: Bagheera (swedish thing)

Felt really really comfortable, pushing a bit but not that hard. 2/3 on road 1/3 off road and undulating. Again a few styles that slowed me down. Started off thinking I was doing steady run, looked at my watch after first km 3:55, then I decided to turn it into a tempo. On flatter road sections I was averaging 3:40 min/km and on rougher offroad I was doing 4:05 min/km average so overall good pace considering the amount of effort, really encouraging....

C • Tempos 3

Cross training warm up/down (Warm down on static bike) 5:00 [1]
shoes: Bagheera (swedish thing)

Tuesday May 31, 2016 #

6 PM

Orienteering (Middle Distance Training) 36:03 [2] 4.6 km (7:50 / km) +110m 7:00 / km
shoes: Bagheera (swedish thing)

Planned a cheeky little middle distance course up at bathampton down, area a mix of open and dense woodland. Used a winter planned map which was useless, all of the vegetation was overgrown and there were nettles everywhere. The general mapping of vegetation was really poor which meant many of my routes got me stuck in a patch of brambles or dark green. Decided not to run entire course because it was raining and cba cus it was such a shit area. Possitives are that it gave me valuable time in tough terrain whist reading a map (not very well).

Run Road warm up/down (warm up/down) 23:00 [1] 4.2 km (5:29 / km) +40m 5:14 / km
shoes: Bagheera (swedish thing)

Monday May 30, 2016 #

6 PM

Cross training (Static Bike) 20:00 [2]
shoes: Nike flex 2015

Really didn't feel like running today

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