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Training Log Archive: amkr

In the 7 days ending Apr 21, 2013:

activity	#	time	miles		km		+m
Running	8	4:11:41	25.14	(10:01)	40.47	(6:13)	461
Orienteering	2	1:25:29	7.87	(10:51)	12.67	(6:45)	215
Strength & Conditioning	1	1:15:00	0.62		1.0
Total	8	6:52:10	33.64		54.14		676
[1-5]	5	4:59:56

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Sunday Apr 21, 2013 #

12 PM

Orienteering 16:17 [2] 1.44 km (11:18 / km) +39m 9:57 / km
shoes: o-roc

Warm up.

Orienteering 33:33 [4] 5.66 km (5:56 / km) +114m 5:23 / km
shoes: o-roc

British Middle: going well in the wooded section then made two 40s mistakes on 7 and 14. Ended up running the easy final section just behind Marcus who had started 2 mins later. Pleased with the early part of the run then switched off a bit. Was up most of the night with a stomach bug and really suffered after about 15 mins.

Running 35:30 [2] 4.12 km (8:37 / km) +42m 8:12 / km
shoes: o-roc

Warm down with Marcus retracing part of the early course then bumped into Oli then Rach...

Course 1 - Splits

Saturday Apr 20, 2013 #

10 AM

Running 8:10 [2] 0.82 km (10:00 / km) +2m 9:53 / km
shoes: x-talon 212 (1)

Warm up.

Running 15:11 [5] 3.41 km (4:27 / km) +34m 4:14 / km
shoes: x-talon 212 (1)

British Sprint Qual: Good run, couple of hesitations but no real mistakes to speak of. 11 sec off the final. I don't think I could have gone much quicker.

Running 10:53 [2] 1.28 km (8:31 / km) +1m 8:29 / km
shoes: x-talon 212 (1)

Warm down.

1 PM

Orienteering 19:58 [3] 2.61 km (7:39 / km) +46m 7:02 / km
shoes: x-talon 212 (1)

Warm up and cheering on Rach.

Orienteering 15:41 [5] **** 2.96 km (5:18 / km) +16m 5:10 / km
shoes: x-talon 212 (1)

British Sprint B Final: Really wasn't sure I was going to finish before I ran as my stomach was very uncomfortable. Managed a reasonable run again. One 5 sec mistake at 3 but not much else. Just drained. Threw up after and was struggling to get any fluids down.

Running 19:48 [1] 1.6 km (12:22 / km) +21m 11:36 / km
shoes: x-talon 212 (1)

Warm down with Rob and Rach I think. Not feeling great.