Training Log Archive: RichIn the 7 days ending May 16, 2011:
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Monday May 16, 2011 #
Running 19:00 [2] 3.9 km (4:52 / km) +65m 4:30 / km
slept:7.5 shoes: Nike Air Pegasus+ 27
Orienteering 30:00 [2] * 6.0 km (5:00 / km) +80m 4:41 / km
spiked:20/20c shoes: Nike Air Pegasus+ 27
Orienteering 50:00 [2] * 10.0 km (5:00 / km) +150m 4:39 / km
spiked:15/15c weight:65.9kg shoes: Nike Air Pegasus+ 27
Sunday May 15, 2011 #
Running warm up/down 30:00 [2] 4.0 km (7:30 / km)
slept:7.5 shoes: Inov8 X Talon 212 (2)
Orienteering race 32:34 [5] **** 5.5 km (5:55 / km) +190m 5:03 / km
spiked:19/26c shoes: Inov8 X Talon 212 (2)
Went out in 11th and fair way off the top 3 but not too far down on Oli. Went out hard and for the most part just about held it together but with a few small wobbles of 10-20s. Just one bigger mistake at 11 where I stopped navigating in the technical stuff and I had to get to the fence to relocate. 3rd fastest time behind Oli and Craney so a positive result and pulled us up to 8th. Had nearly caught Oli near the end too but missed the penultimate control by 30s. Would have made another interesting sprint finish.
Saturday May 14, 2011 #
Running warm up/down 30:00 [2] 4.0 km (7:30 / km)
slept:7.5 shoes: VJ Twister #3
Orienteering race 1:35:34 [4] *** 16.0 km (5:58 / km) +500m 5:10 / km
spiked:20/33c shoes: VJ Twister #3
Absolute garbage. Started ok but had a number of periods of bad focus. Didn't push hard enough - finished feeling really fresh. Poor routes on some legs. Got blisters and laces came undone, not wore these shoes for racing in a long time and won't be wearing them again soon -uncomfortable after being used to X Talons. Should definately gone around on the long leg. Learn and forget.
I have realised I have very few good runs on 1:15k maps particularly when its technical but have little problem on the same areas at 1:10k. I wonder if this is something I'm bad at or its just my eye sight? Will use a magnifier from now on.
Friday May 13, 2011 #
Running 22:50 4.41 km (5:11 / km) +68m 4:49 / km
ahr:143 max:168 shoes: Nike Air Pegasus+ 27
Running 11:48 2.18 km (5:24 / km) +180m 3:49 / km
ahr:147 max:170 shoes: Nike Air Pegasus+ 27
Thursday May 12, 2011 #
Running 19:49 [2] 3.67 km (5:24 / km) +70m 4:56 / km
shoes: Nike Air Pegasus+ 27
Flexibility 30:00 [0]
Running 12:22 [2] 2.35 km (5:16 / km) +182m 3:48 / km
shoes: Nike Air Pegasus+ 27
Wednesday May 11, 2011 #
Running 23:47 4.48 km (5:19 / km) +70m 4:56 / km
ahr:135 max:149 slept:8.25 shoes: Nike Air Pegasus+ 27
Running 48:42 8.81 km (5:32 / km) +252m 4:50 / km
ahr:133 max:166 weight:65.9kg shoes: Nike Air Pegasus+ 27
Tuesday May 10, 2011 #
Running 13:57 [2] 2.56 km (5:27 / km) +69m 4:48 / km
ahr:161 max:177 slept:5.0 shoes: Nike Air Pegasus+ 27
Running 1:05:36 12.98 km (5:03 / km) +58m 4:57 / km
ahr:136 max:163 shoes: Nike Air Pegasus+ 27