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Training Log Archive: Rich

In the 7 days ending Apr 4, 2010:

activity	#	time	miles		km		+m
Orienteering	3	2:32:30	16.78	(9:05)	27.0	(5:39)	650	60 /	78c	76%
Running	5	2:15:00	12.49	(10:49)	20.1	(6:43)	90
Flexibility	3	45:00
Total	8	5:32:30	29.27		47.1		740	60 /	78c	76%
[1-5]	5	4:47:30

2:30

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Sunday Apr 4, 2010 #

9 AM

Flexibility 10:00 [0]

Little bit of strecthing - obviously not anywhere enough.

12 PM

Running warm up/down 25:00 [2] 3.0 km (8:20 / km)
shoes: Inov8 X Talon 212 (1)

My hammies were unbelievably tight before the race and tried to ease them off and they did feel abit better after WU. hoped they would ease up further during the race.

Orienteering race 1:40:17 [5] ***** 17.0 km (5:54 / km) +500m 5:09 / km
ahr:174 max:182 spiked:17/31c shoes: Inov8 X Talon 212 (1)

Very poor race all round. I felt alright at the start but really struggled to read the map detail. The further I got around the course the tighter my handstrings were getting (mostly in my left leg). Technically I was simplifying really well but even with my magnifyer I just couldn't read the detail in the circle. Even now just looking at my map I can't work out which re-entrant #20 is supposed to be in. Neil caught me up by #8 - was a little suprised to be caught so early by that point; most major (1-2min errors) came between 14 and 20. though there were also lots of 20-40s errors which also mounted up. Need to spend time practicing picking up detail from maps quickly.

9 PM

Flexibility 15:00 [0]

Lots of stretching of my hamstring to try and loosen them up for tomorrows relay. Got a bit of a massage from the wife too.

Day 3 Course 1 - Splits

Saturday Apr 3, 2010 #

8 AM

Flexibility 20:00 [0]

Morning stretching.

1 PM

Running warm up/down 25:00 [2] 2.5 km (10:00 / km)
shoes: Inov8 X Talon 212 (1)

WD/WU for the JK Middle. Good solid WU. Poor/non-existant WD - I proabably paid for this on day 3!

Orienteering race 34:39 [5] *** 6.2 km (5:35 / km) +120m 5:06 / km
ahr:178 max:186 spiked:21/23c shoes: Inov8 X Talon 212 (1)

JK Middle @ Cookworthy Forest

Felt strong around the majority of this race except the climb in the last few hundred meters of the course. Was orienteering well with only a couple of small misses. 30s of mistakes max

Day 2 Course 1 - Splits

Friday Apr 2, 2010 #

Event: JK 2010

3 PM

Running warm up/down 25:00 [2] 3.0 km (8:20 / km)
shoes: Inov8 X Talon 212 (1)

WU/WD for the JK Sprint. Arrived a little later than planned for the race due to losing an hour and a half driving time at Bristol so WU was not quite as good as normal.

Orienteering race 17:34 [5] *** 3.8 km (4:37 / km) +30m 4:27 / km
ahr:177 max:189 spiked:22/24c shoes: Inov8 X Talon 212 (1)

Solid race except running to the wrong last control losing ~25s in the process of looking a complete knob. A couple of small route chice errors particularly #13 where I missed the small path.

Thursday Apr 1, 2010 #

12 PM

Running 10:00 [2] 1.6 km (6:15 / km) +10m 6:04 / km
shoes: Asics Gel GT-2140

Run down to Market square for a photoshoot with the evening post for the city race and then back again afterwards.

Wednesday Mar 31, 2010 #

6 PM

Running 50:00 [3] 10.0 km (5:00 / km) +80m 4:48 / km
ahr:138 shoes: Inov8 X Talon 212 (1)

Nice steady one. Home > Pit tip > Maun Valley > Res > Sutton Lawn > Oddicroft Lane > Pit Tip > Home

Tuesday Mar 30, 2010 #

Note
(rest day)

Long day on site and knee still sore. Had a massage tonight though.

Monday Mar 29, 2010 #

Note
(rest day)

Relax after the weekend. Knee heavily swollen.

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