Training Log Archive: LizzieIn the 31 days ending Jul 31, 2016:
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Sunday Jul 31, 2016 #
10 AM
Orienteering 1:03:29 [3] 6.42 km (9:54 / km) +315m 7:57 / km
Day 5
My first time in full on Karst terrain and technically my worst run of the week. Fun stuff, and decent race for the most part, but 4-5 periods of time loss mainly through tiredness I guess.
First up, I started too fast and had my direction wrong out of the triangle. Duh. Dropped 4 contours to a big track, giving me a bonus 4 contours to climb back up later in the leg! Technically not a problem, but cost me 1min.
Next time loss wasn't until 9, and then wasn't my mistake really - I understood the leg to be harder than it was in reality, it was diagonal downhill to a cup depression. So I lost a bit being cautious, but was bang on until 5m before the control, where there was an unmapped yet very prominent rocky pit?! So myself and 3 others were very confused - i was trying to match it to rocky pits in the area, and even wondering if they'd forgotten to put the control out. Eventually I assured myself I was definitely in the right place, went a further 5m, and there was the depression. Ugh. 2 minutes down the drain.
#10 was going fine until I did my ankle - one that I could run off (bit stiff now but OK), but in the aftermath I got my direction wrong on the hill slope, costing me a minute in faff and climb.
#15. Just tired. Missed the best RC. Stood on top of the knoll without seeing the control below too.
#17 Spur was vague, got pulled to the left.
All in all though, I held things together. Every time I made a mistake I calmed myself down and thought things through - and what do you know, when I did that, the map made sense and I could figure where I was (non mapped pit excepted ;)
4mins behind the leader today, in 3rd. But with the twist of multi day competitions, I actually extended my overall lead from 10 to 12mins and took the 5day win. Won free entry next year, some soap, and what we think (but can't be sure) is a very large cheese. Will find out when I get home, it's staying sealed til then!
My first time in full on Karst terrain and technically my worst run of the week. Fun stuff, and decent race for the most part, but 4-5 periods of time loss mainly through tiredness I guess.
First up, I started too fast and had my direction wrong out of the triangle. Duh. Dropped 4 contours to a big track, giving me a bonus 4 contours to climb back up later in the leg! Technically not a problem, but cost me 1min.
Next time loss wasn't until 9, and then wasn't my mistake really - I understood the leg to be harder than it was in reality, it was diagonal downhill to a cup depression. So I lost a bit being cautious, but was bang on until 5m before the control, where there was an unmapped yet very prominent rocky pit?! So myself and 3 others were very confused - i was trying to match it to rocky pits in the area, and even wondering if they'd forgotten to put the control out. Eventually I assured myself I was definitely in the right place, went a further 5m, and there was the depression. Ugh. 2 minutes down the drain.
#10 was going fine until I did my ankle - one that I could run off (bit stiff now but OK), but in the aftermath I got my direction wrong on the hill slope, costing me a minute in faff and climb.
#15. Just tired. Missed the best RC. Stood on top of the knoll without seeing the control below too.
#17 Spur was vague, got pulled to the left.
All in all though, I held things together. Every time I made a mistake I calmed myself down and thought things through - and what do you know, when I did that, the map made sense and I could figure where I was (non mapped pit excepted ;)
4mins behind the leader today, in 3rd. But with the twist of multi day competitions, I actually extended my overall lead from 10 to 12mins and took the 5day win. Won free entry next year, some soap, and what we think (but can't be sure) is a very large cheese. Will find out when I get home, it's staying sealed til then!
Orienteering warm up/down 15:00 [2]
WU.
Saturday Jul 30, 2016 #
10 AM
Orienteering 45:29 [3] 4.95 km (9:12 / km) +211m 7:34 / km
Day 4.
Rule no. 1 of Bonus Hills: Never regret a bonus hill.
It was hard not to rue last night's bonus 800m ascent when i picked up the map and saw leg #1. But I stuck by the rules and remembered I'm a Wellingtonian. Born and raised on hills...
Missed the best route to #1, which I'm still kicking myself over. And a lapse of concentration to 8, but otherwise was great fun. Reminiscent of Belmont Bunkers back home ;) but 1500m more altitude...
Early start today, so trail blazing the bracken and grass for those running after.
Rule no. 1 of Bonus Hills: Never regret a bonus hill.
It was hard not to rue last night's bonus 800m ascent when i picked up the map and saw leg #1. But I stuck by the rules and remembered I'm a Wellingtonian. Born and raised on hills...
Missed the best route to #1, which I'm still kicking myself over. And a lapse of concentration to 8, but otherwise was great fun. Reminiscent of Belmont Bunkers back home ;) but 1500m more altitude...
Early start today, so trail blazing the bracken and grass for those running after.
Running 9:51 [3] 1.36 km (7:16 / km) +47m 6:12 / km
gentle warm down slalom on the ski slope
3 PM
Missioning 30:00 [0]
Went out to the end of the lake (need to look up name) to walk up to an impressive waterfall. However, found that to walk to the waterfall, we all had to pay 3 euro for the priveledge of using the track.
Hell no. So Scott, Fredrik and I went for a scramble up the river bed. Plenty of boulder hopping and climbing. Then we had to traverse over to the valley that had the waterfall in. I was dubious as to whether we'd hit the final destination, but mission successful. Even hit a legitimate mtn track which intersected the concrete highway path to the waterfall.
Which was very nice. As it happened.
Hell no. So Scott, Fredrik and I went for a scramble up the river bed. Plenty of boulder hopping and climbing. Then we had to traverse over to the valley that had the waterfall in. I was dubious as to whether we'd hit the final destination, but mission successful. Even hit a legitimate mtn track which intersected the concrete highway path to the waterfall.
Which was very nice. As it happened.
Friday Jul 29, 2016 #
11 AM
Running warm up/down 12:28 [1] 1.32 km (9:28 / km) +53m 7:53 / km
Orienteering 1:02:09 [3] 8.07 km (7:42 / km) +215m 6:48 / km
Oo cup day 3. Same area as yday but expanded. So first third wasrock maze then second part was complete contrast: vague hillside with ditches or small reentrants and the odd patch of rock detail. Very much a game of two halves!
One mistake in either section. First in the rocks- no prob with the detail but just did a stupid stupid 45 deg exit direction error on no 4. Got me stuck right in the crap thinned bit too so lost prob mins? Another exit issue on the last control in the first part too prob lost another min - think i was just reluctant to leace he rocks ;)
And one slip on the vague slope to 16. Otherwise happy with the run and the first day pn this trip i felt up to pushing physically.
One mistake in either section. First in the rocks- no prob with the detail but just did a stupid stupid 45 deg exit direction error on no 4. Got me stuck right in the crap thinned bit too so lost prob mins? Another exit issue on the last control in the first part too prob lost another min - think i was just reluctant to leace he rocks ;)
And one slip on the vague slope to 16. Otherwise happy with the run and the first day pn this trip i felt up to pushing physically.
3 PM
Missioning 1:31:43 [2] 4.86 km (18:53 / km) +862m 10:00 / km
Up one of the peaks behind the nordic ski centre we've been parking at the last days. Neat views. Watch ran out of battery coming down.
Thursday Jul 28, 2016 #
11 AM
Running 17:11 2.6 km (6:37 / km) +57m 5:58 / km
ahr:136 max:152
Orienteering 39:38 4.32 km (9:11 / km) +164m 7:43 / km
ahr:160 max:169
Oo cup day 2. Into italy today. Complete rock maze meant staying in contact 100% of the time. Wicked stuff! Was a bit loose to #2 but luckily got away woth it and tightened up from there. Pretty smooth with some small misses on circles where i was usually one rock over from the flag.
Managed to sneak off with the win but still 1min behind in the overall standings
Managed to sneak off with the win but still 1min behind in the overall standings
6 PM
Missioning 45:00 [0] +300m
Evening scramble from the pass up to a saddle.
Descriptive yeh.
Descriptive yeh.
Wednesday Jul 27, 2016 #
11 AM
Running 19:13 [3] 2.28 km (8:25 / km) +191m 5:56 / km
To the start. A bit rushed thanks to a bit too much chatting in the arena. Whatever. Holiday orienteering! :)
Sweating like a horse by the time I toiled up the hill to the start. Rough. Felt pretty horrible too - tight chest etc when I ran too hard.
Sweating like a horse by the time I toiled up the hill to the start. Rough. Felt pretty horrible too - tight chest etc when I ran too hard.
Orienteering 1:04:14 [3] 6.16 km (10:26 / km) +206m 8:56 / km
OO Cup day 1.
Felt pretty horrible physically today - change of climate? I dunno. Felt like when I was in Berlin in the heat and humidity. Anyway, the terrain was technical enough for the most part that it didn't matter - I didn't reach a high enough intensity physically to feel bad. And the sections where I did, I just slowed to a jog or walk until I felt better. The rougher the terrain, the easier I managed :)
Beautiful stuff. Rocks, cliffs, caves, pits, lots of climb. aaah I love this stuff!
ended up 2nd, 5.5mins back. Which, time wise, is exactly what I'd expect given how I felt, balanced out some what by the technical terrain.
Felt pretty horrible physically today - change of climate? I dunno. Felt like when I was in Berlin in the heat and humidity. Anyway, the terrain was technical enough for the most part that it didn't matter - I didn't reach a high enough intensity physically to feel bad. And the sections where I did, I just slowed to a jog or walk until I felt better. The rougher the terrain, the easier I managed :)
Beautiful stuff. Rocks, cliffs, caves, pits, lots of climb. aaah I love this stuff!
ended up 2nd, 5.5mins back. Which, time wise, is exactly what I'd expect given how I felt, balanced out some what by the technical terrain.
Tuesday Jul 26, 2016 #
6 PM
Orienteering 56:57 5.14 km (11:05 / km) +317m 8:28 / km
ahr:133 max:159
OO Cup Model.
Good to get out in new terrain and good to have a look at it prior to tomorrow! Stinking humid and sweating like anything, even at a walk/jog (probably more walk...) Still walking isn't a bad tactic in this terrain. Awesome stuff, but hopefully more runnable gradients tomorrow? ;)
Good to get out in new terrain and good to have a look at it prior to tomorrow! Stinking humid and sweating like anything, even at a walk/jog (probably more walk...) Still walking isn't a bad tactic in this terrain. Awesome stuff, but hopefully more runnable gradients tomorrow? ;)
Sunday Jul 24, 2016 #
3 PM
Running 1:33:28 16.4 km (5:42 / km) +276m 5:15 / km
ahr:147 max:174
Lovely long run on Ertemarka. First 20mins with Hollie, then she headed into the terrain while I stuck to the paths. Explored some new ones that were in the Norwegian Spring Embargo. Nice mix of trails, from single track to forest path to construction roads, and a bit of terrain when I lost the odd single track :)
Much needed swim after.
Much needed swim after.
Saturday Jul 23, 2016 #
5 PM
Orienteering 1:10:00 [3] 8.0 km (8:45 / km)
Training out on Hoppareberget, which we ran on back in March in deep and tough snow. That time we had 6 of us running ints together and confirming control location by majority rules. This time it was I was running along, and well...I ran off the map.
Fortunately, as well as leaving my brain at home today, I also left my gps watch at home. Damn! ;) Thankful for small mercies.
So no, where I exited the map was actually where I had put an extra control into Eva's course (so lesson #1 from today: Don't mess with Eva's course setting). It was vague, and close to the edge of the map, and I must have had my direction off. Suddenly nothing fitted. And nothing fitted for the next 5-10mins. Seriously something was messed up, either me (more likely) or the map (also likely, it's very old - but then contours don't change). I went over some stuff that felt like it doesn't even fit with the edge of the map?
Eventually I relocated, but then the map had changed enough and the slope was vague enough that I lost confidence of where I was again within 3 mins! This time on the map though. Couldn't match things up for another 5 mins, thanks to (not so) new felling and open areas. Started to safety-bear back to the car, but got stopped by two very big moose. So altered course and hit a track. After following it for a bit, things finally started to fit on the map, and I even managed the last 4 controls of the course. Pro!
Fortunately, as well as leaving my brain at home today, I also left my gps watch at home. Damn! ;) Thankful for small mercies.
So no, where I exited the map was actually where I had put an extra control into Eva's course (so lesson #1 from today: Don't mess with Eva's course setting). It was vague, and close to the edge of the map, and I must have had my direction off. Suddenly nothing fitted. And nothing fitted for the next 5-10mins. Seriously something was messed up, either me (more likely) or the map (also likely, it's very old - but then contours don't change). I went over some stuff that felt like it doesn't even fit with the edge of the map?
Eventually I relocated, but then the map had changed enough and the slope was vague enough that I lost confidence of where I was again within 3 mins! This time on the map though. Couldn't match things up for another 5 mins, thanks to (not so) new felling and open areas. Started to safety-bear back to the car, but got stopped by two very big moose. So altered course and hit a track. After following it for a bit, things finally started to fit on the map, and I even managed the last 4 controls of the course. Pro!
10 PM
Stretch'n'roll 15:00 [0]
Friday Jul 22, 2016 #
5 PM
Running 52:33 8.32 km (6:19 / km) +153m 5:47 / km
ahr:144 max:177
Eklimoen loop with drills and an effort to get the hoppebakke segment back ;)
9 PM
Stretch'n'roll 15:00 [0]
Thursday Jul 21, 2016 #
6 PM
Running 58:24 10.39 km (5:37 / km) +243m 5:02 / km
ahr:144 max:165
70% of an interval session. wasn't sure how I'd feel before starting but set out with 9x2 mins on hoisamarka as the full option. Hung in through the first 4 before body and mind gave up. Cruised for a bit, attempted #6 and then got back into it proper for the last 2.
Warm day out. Needed a lake at the end.
Warm day out. Needed a lake at the end.
Wednesday Jul 20, 2016 #
8 AM
Running 24:28 [2] 4.03 km (6:04 / km) +95m 5:25 / km
Strength and Conditioning 10:00 [1]
6 PM
Orienteering 55:12 7.23 km (7:38 / km) +102m 7:08 / km
ahr:149 max:160
Middle course on Kasen. First time I've fully enjoyed a session on this map. Wooo. 1 month to go!
But nah, scratchy as I warmed up on #1, then got going. Still lost some time when not 100% on where I hit the open tops. Did manage to read the grey vs yellow though, which I have barely attempted before to be honest. Enjoyment level no doubt increased by staying on the more open, less cliffy side of the map ;)
But nah, scratchy as I warmed up on #1, then got going. Still lost some time when not 100% on where I hit the open tops. Did manage to read the grey vs yellow though, which I have barely attempted before to be honest. Enjoyment level no doubt increased by staying on the more open, less cliffy side of the map ;)
Tuesday Jul 19, 2016 #
8 AM
Running 21:35 [2] 4.08 km (5:17 / km) +55m 4:57 / km
Morning jog.
Niggle in L foot after the weekend. Minor (wouldn't notice if racing), but worth monitoring.
Niggle in L foot after the weekend. Minor (wouldn't notice if racing), but worth monitoring.
Strength and Conditioning 12:00 [1]
5 PM
Running warm up/down 19:04 3.39 km (5:37 / km) +51m 5:14 / km
ahr:134 max:162
Down to rødsparken. Short drills.
Running 22:25 3.73 km (6:01 / km) +22m 5:51 / km
ahr:154 max:167
15 hill sprints.
Pokemon go has arrived in halden. Someone save us.
Dunno what was available in rødsparken but atleast 12 people (or phones) came past during my session.
Pokemon go has arrived in halden. Someone save us.
Dunno what was available in rødsparken but atleast 12 people (or phones) came past during my session.
C • wtf 5
Running warm up/down 16:33 3.18 km (5:12 / km) +58m 4:46 / km
ahr:151 max:155
Home.
Sunday Jul 17, 2016 #
11 AM
Orienteering 1:32:03 12.34 km (7:27 / km) +215m 6:52 / km
ahr:158 max:167
Norwegian Long test.
Pretty decent run really, just at a slower pace than the norwegians...
Still need to get the right balance between long leg running and then switching to middle technique near the circle. 4 legs where I lost 1 min + in the circle after executing my route choice fine.
Had breathing problems on the road route to 14. Brought on myself, and recovered once back in the forest. Frustrating to lose 2 mins to it, but really I'd had a good 80+ min of a race til then, which I can live with at the moment! Maybe the lesson to take is to choose the forest option near the end, so I don't have too much time for my brain to play games against me!
Pretty decent run really, just at a slower pace than the norwegians...
Still need to get the right balance between long leg running and then switching to middle technique near the circle. 4 legs where I lost 1 min + in the circle after executing my route choice fine.
Had breathing problems on the road route to 14. Brought on myself, and recovered once back in the forest. Frustrating to lose 2 mins to it, but really I'd had a good 80+ min of a race til then, which I can live with at the moment! Maybe the lesson to take is to choose the forest option near the end, so I don't have too much time for my brain to play games against me!
Running 16:00 [1] 2.5 km (6:24 / km)
Saturday Jul 16, 2016 #
3 PM
Running 22:07 3.31 km (6:41 / km) +106m 5:46 / km
ahr:136 max:149
Orienteering 40:28 3.54 km (11:25 / km) +79m 10:16 / km
ahr:137 max:159
Descente Au Flambeau
Old training which I've had stashed a way for a while. Wanted to do a session practicing focus in the circle, so this looked good. Terrain was super detailed in the first controls and slope, which was fine on1 and 2, but I lost it to 3 and couldn't match anything up. Skipped to 6 and was fine but slow from there.
Had a bee or a large fly dive bombing me for 5 controls before it finally gave up trying to hit my eye. Extra focus practice!
Old training which I've had stashed a way for a while. Wanted to do a session practicing focus in the circle, so this looked good. Terrain was super detailed in the first controls and slope, which was fine on1 and 2, but I lost it to 3 and couldn't match anything up. Skipped to 6 and was fine but slow from there.
Had a bee or a large fly dive bombing me for 5 controls before it finally gave up trying to hit my eye. Extra focus practice!
Friday Jul 15, 2016 #
Stretch'n'roll 15:00 [0]
4 PM
Orienteering race 46:32 [4] 6.0 km (7:45 / km)
Norwegian middle test.
10.5 mins back and on the face of it a pretty crap race. Which it was, far too many mistakes and a couple of dodgy/mistake routes. But plenty of positives to take too. A month to iron out the negatives!
10.5 mins back and on the face of it a pretty crap race. Which it was, far too many mistakes and a couple of dodgy/mistake routes. But plenty of positives to take too. A month to iron out the negatives!
Running warm up/down 35:00 [1] 5.0 km (7:00 / km)
Thursday Jul 14, 2016 #
11 AM
Running 23:50 4.43 km (5:23 / km) +59m 5:03 / km
ahr:136 max:154
A mixture of pre strength jogging, and scouting for raspberry bushes. Achieved both goals.
Strength and Conditioning 20:00 [1]
6 PM
Running 34:02 6.24 km (5:27 / km) +120m 4:59 / km
ahr:152 max:182
Evening cruise. Got raspberry bushes sussed now. Varying stages of ripeness. Stopped to do some picking close to home.
Hr monitor is off. No way i was over 180.
Hr monitor is off. No way i was over 180.
9 PM
Stretch'n'roll 15:00 [0]
Wednesday Jul 13, 2016 #
6 PM
Orienteering 1:15:04 9.35 km (8:02 / km) +170m 7:22 / km
ahr:147 max:165
Middle course out at Akselås.
Getting to the start was about the toughest part of the terrain tbh. Felt good and reading the terrain fairly well, just not concentrating brilliantly.
Got my right leg well stuck crossing a marsh 7 to 8. after 20s trying in vain to get out, i decided to time mysel. It took another 40 seconds of slow maneuvering to extract myself... :/ Slightly worrying given I was the only one out training on the map, hadn't explicitly told anyone where I was training...and being July in Norway, everyone is off on holidays so who knows when the next orienteer would have come along... ;) I'd have been moose food by then! Lucky I got out then.
Getting to the start was about the toughest part of the terrain tbh. Felt good and reading the terrain fairly well, just not concentrating brilliantly.
Got my right leg well stuck crossing a marsh 7 to 8. after 20s trying in vain to get out, i decided to time mysel. It took another 40 seconds of slow maneuvering to extract myself... :/ Slightly worrying given I was the only one out training on the map, hadn't explicitly told anyone where I was training...and being July in Norway, everyone is off on holidays so who knows when the next orienteer would have come along... ;) I'd have been moose food by then! Lucky I got out then.
Tuesday Jul 12, 2016 #
6 PM
Running 1:03:43 11.85 km (5:23 / km) +246m 4:52 / km
ahr:147 max:163
single tracks in hoiasmarka.
Combination of cooler weather, less hair-weight, forest trails, and I dunno what else, but felt infinitely better than the last days running.
Combination of cooler weather, less hair-weight, forest trails, and I dunno what else, but felt infinitely better than the last days running.
9 PM
Stretch'n'roll 15:00 [0]
Monday Jul 11, 2016 #
Note
(rest day)
Meeting with the paleomag group at the GFZ in potsdam, then late travel back to Norway. Considered a jog before leaving, but opted to get a haircut instead. Good choice.
Sunday Jul 10, 2016 #
Note
(rest day)
Catching up with uni friends in Berlin. Stinking hot day, and considering how I've been feeling when running the last days, good to back off and take a break.
Did a tour of some of the underground bunkers. Super interesting. Also learnt that the hill I've been doing reps up is actually a big pile of building rubble from WWII, with one side being the old flak tower - now used as a rock climbing wall.
Did a tour of some of the underground bunkers. Super interesting. Also learnt that the hill I've been doing reps up is actually a big pile of building rubble from WWII, with one side being the old flak tower - now used as a rock climbing wall.
Saturday Jul 9, 2016 #
11 AM
Running 40:41 [2] 6.26 km (6:30 / km) +37m 6:18 / km
Jog and drills. Didone effort on the segment from yday but my gps was haywire. So no cigar.
Friday Jul 8, 2016 #
5 PM
Running warm up/down 12:54 0.81 km (15:58 / km)
ahr:126 max:148
Running 33:23 5.5 km (6:04 / km) +74m 5:41 / km
ahr:135 max:159
5*1.5 min hill reps over in the local park. Felt rough and couldn't seem to get my hr above about 145?
Will put it down as an off day. No biggie. Missed the strava segment by 1s though.
On theplus side. My quads felt good! Woo!
Will put it down as an off day. No biggie. Missed the strava segment by 1s though.
On theplus side. My quads felt good! Woo!
Thursday Jul 7, 2016 #
10 AM
Running 8:00 [2] 1.7 km (4:42 / km)
Berlin cruise. Felt pretty ave. Woke up with sore throat and blocked nose but it disappeared with the day. Maybe my immune system isnt up to 2 beers in one evening any more?!
Running 25:01 [3] 4.48 km (5:35 / km) +32m 5:23 / km
Wednesday Jul 6, 2016 #
Note
Travel to berlin.
Still have massive doms from sunday. Any down hill is a little piece of agony.
Still have massive doms from sunday. Any down hill is a little piece of agony.
Tuesday Jul 5, 2016 #
8 AM
Running 1:49:36 10.72 km (10:13 / km) +760m 7:33 / km
ahr:126 max:151
Csirnggorm horse shoe with tessa jess and janet. Social pace and pretty social weather foe the first run this week :) loved it. Will be back!
Monday Jul 4, 2016 #
12 PM
Running 1:47:00 [3] 8.76 km (12:13 / km) +722m 8:39 / km
Headed up stob ban from glen nevis. Beaut valley and surrounds but ridge and tops in cloud and rain. Got to the saddle but headed down from there. Bit gutted, i was keen to go a bit further. But another time :)
Sunday Jul 3, 2016 #
1 PM
Running 1:08:09 9.85 km (6:55 / km) +686m 5:08 / km
ahr:166 max:178
Half ben race. As suggests, half way up ben nevis, and back down again.
Solid race. A lot of striding/walking required on way up and smashing of legs on way back. Wet and cold. Didnt regret wearing my raincoat even if some give me stick for it ;) i remember jk...
Took the win and the ultmate prize of mega quad doms.
Solid race. A lot of striding/walking required on way up and smashing of legs on way back. Wet and cold. Didnt regret wearing my raincoat even if some give me stick for it ;) i remember jk...
Took the win and the ultmate prize of mega quad doms.
Saturday Jul 2, 2016 #
6 PM
Running 57:04 [3] 5.43 km (10:31 / km) +322m 8:06 / km
Not my fastest 5k ever.
Up to the secret (?) valley from glen coe in pissing rain. Lost the track on the way up and did some slow picking a route through steep boulder field forest. Worth it though. Very scenic and sheltered bowl at the top. And found the track on the way down ;)
Up to the secret (?) valley from glen coe in pissing rain. Lost the track on the way up and did some slow picking a route through steep boulder field forest. Worth it though. Very scenic and sheltered bowl at the top. And found the track on the way down ;)
Friday Jul 1, 2016 #
11 AM
Running warm up/down 16:00 [2] 3.0 km (5:20 / km)
Running 11:39 2.05 km (5:40 / km) +25m 5:21 / km
ahr:123 max:150
Orienteering 13:10 2.81 km (4:41 / km) +18m 4:33 / km
ahr:150 max:166
Sprint training in downtown edinburgh. Legs felt absolutely dead. Not much more than a jog at times. Traffic was a bit much and was a good excuse to cut short and head home ;)
But. Awesome area, wicked fun and intense. How sprint should be!
But. Awesome area, wicked fun and intense. How sprint should be!
5 PM
Running 1:06:29 10.91 km (6:06 / km) +262m 5:26 / km
ahr:131 max:156
Chill run on blackford and braids with the o-gang on tour. (tdawg and laura didnt get the memo tho)