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Training Log Archive: Whitesheep

In the 7 days ending Jul 17, 2019:

activity # timemileskm+mload
  Off-road running3 2:18:48 16.2(8:34) 26.08(5:19) 22948.4
  Cycling1 2:01:04 33.38(3:38) 53.72(2:15) 52448.4
  Orienteering2 1:54:12 11.06(10:20) 17.8(6:25) 385108.9
  Terrain running1 15:00 1.55(9:39) 2.5(6:00)3.0
  Total5 6:29:04 62.2(6:15) 100.1(3:53) 1138208.8

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Wednesday Jul 17, 2019 #

10 AM

Off-road running 1:11:53 intensity: (41:53 @2) + (30:00 @3) 14.01 km (5:08 / km) +123m 4:55 / km
ahr:149 shoes: Icebug Bugforce

Steady run out to nomansland, bordering on junk miles effort really but I won’t be doing any massive volume in the next week or two so not a problem n

Tuesday Jul 16, 2019 #

7 PM

Orienteering tempo 26:33 [4] 4.9 km (5:25 / km) +135m 4:46 / km
ahr:170 max:181 shoes: New Balance 1500 (ii)

Streatham Common park race
Legs woke up a bit and mostly navigated smoothly through some tricky bits, except #17 where I inexplicably got it right, then got it wrong, then got it right again. Can’t have cost me more than 10-15 seconds though.

Off-road running warm up/down 19:00 intensity: (10:00 @1) + (9:00 @2) 3.5 km (5:26 / km)
shoes: New Balance 1500 (ii)

Monday Jul 15, 2019 #

7 PM

Off-road running 47:55 [1] 8.57 km (5:36 / km) +106m 5:16 / km
ahr:130 shoes: Icebug Bugforce

really tired, this was absolutely a plod

Sunday Jul 14, 2019 #

9 AM

Cycling 2:01:04 [2] 53.72 km (2:15 / km) +524m 2:09 / km
ahr:119

Sociable to the chilterns with nick
Would have liked to push on a bit but I was a jaded and he hungover

Friday Jul 12, 2019 #

10 AM

Orienteering race 1:27:39 [5] 12.9 km (6:48 / km) +250m 6:12 / km
ahr:169 max:180 shoes: Icebug (iv)

WMOC long A final - 30th
Just ran out of juice a bit for this one. Both in the legs and mentally. I wasn’t quite as well suited to the area with a bit more vegetation and even though it wasn’t that heavy I found it hard going at times to keep up a decent pace.
Technically I wasn’t as diligent about picking out clear features and it showed up in wobbles on most controls plus a couple of proper mistakes needing relocation. Each time I was on a good line but not with enough precision or confidence.
All in all a good 7-8 mins off what I might have been able to do feeling fresh.
About +35% on the winner

Terrain running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: Icebug (iv)

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