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Training Log: Urban

In the last 7 days:

activity # timemileskm+m
  Urban Orienteering4 2:18:28 16.22(8:32) 26.11(5:18) 221
  Running3 1:30:48 10.36(8:46) 16.67(5:27) 440
  Total7 3:49:16 26.58(8:38) 42.78(5:22) 661
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Wednesday Jun 28 #

6 PM

Urban Orienteering race 46:08 intensity: (24 @1) + (51 @2) + (17:33 @3) + (26:30 @4) + (50 @5) 8.85 km (5:13 / km) +25m 5:09 / km
ahr:126 max:138 shoes: Wave Mujin 3 GTX Green

LUL - Market Rasen
So very, very, disappointed (with myself).
Drove myself to Rasen (don't like driving myself / by myself)
Ran in the rain (don't like running in the rain)
First off on Long so had to wake up (unknowingly) all the Si Air units - bummer!
Scrappy over first few controls, not overly so, just annoyingly so.
9-10-11 was a tight dog-leg - slopped through the WET field to 9 having already noted the short leg to 10, but at 9 just totally forgot about it and headed to 11 - realised part way along the leg to 11 but thought - can't be bothered to go back now - too far, I'll just be trying to make up time that I can't make up - so just ploughed on.
It's probably sub-conscious but from there on in I found it a real slog, legs just wouldn't work as they should be doing, so although I tried to do the navigating, my legs failed miserably - wonder if they'd have been ok a) had I got 10...and b) if I hadn't realised that I hadn't got 10.... we'll never know!
So - 2 x LUL's down - 4 to go, and yet to have a "good" run....time is running out!
Also knees were pretty sore tonight (after 9) and the rib problem I seem to have picked up (although I've NO IDEA how) is bothering me :( feels like they are bruised but no sign of bruising, just sore to touch and when doing certain movements............all down hill from here ...................

Tuesday Jun 27 #

1 PM

Running (Trail) 37:43 intensity: (31 @1) + (11:30 @2) + (21:51 @3) + (3:51 @4) 7.15 km (5:17 / km) +205m 4:37 / km
ahr:116 max:128 shoes: Kanadia TR7 Army Green

Relive
ORE - felt good but relaxed, only dropped 3 seconds on the return - fitness improving, all be it slowly!
Pretty rubbish day - broke out the Craft thermal and a hat to keep the rain at bay!
photo

Monday Jun 26 #

1 PM

Running 28:48 intensity: (16:20 @2) + (12:28 @3) 5.15 km (5:36 / km) +130m 4:58 / km
ahr:115 max:125 shoes: Wave Mujin 2 - Black/Red

Little Wold recovery - legs and lungs a bit tired, otherwise not too bad, even Q.T.'s not that bad after a hard Sunday run!

Sunday Jun 25 #

10 AM

Urban Orienteering race 38:04 intensity: (23 @1) + (17 @2) + (2:03 @3) + (34:40 @4) + (41 @5) 7.68 km (4:58 / km) +8m 4:56 / km
ahr:130 max:138 shoes: Wave Rider 18 Black/Green

City of Culture Urban - Hull Marina and City
Felt that I ran quite hard and only lost time at the miss-placed control - probably minor route-choice losses here and there - but maybe more time lost than I'm thinking that I lost - splits may be interesting, also we'll see if I lose any places after the void leg is taken out - bit disappointed as all those peeps whom I'm normally minutes in front of were VERY close, time-wise, to me today :(
K.T. well in front - I'm just running so slowly (relatively) a.t.m. but at least L.Quad Tendon (just about) held out - not "super-great" but "ok"...just.
EDIT -
adjusted times make me feel a lot happier! :)
C (50) (Length 5.90Km)
1 Keith Tonkin GO M55 35:11 6.0m/Km
2 Brian Ward HALO M55 36:00 6.1m/Km
3 Jane Anthony SROC W60 37:41 6.4m/Km
4 Paul Turner SELOCM55 38:05 6.5m/Km
5 David Vincent DVO M55 38:30 6.5m/Km
6 Steve Corrigan EBOR M55 38:37 6.5m/Km
7 Tanya Taylor LOG W45 38:52 6.6m/Km
8 David Williams AIRE M55 38:58 6.6m/Km
9 Steve Ingleby DEE M60 39:07 6.6m/Km
10 Andrew Ridgway NOC M55 39:07 6.6m/Km
11 Paul Bradbury SYO M60 39:45 6.7m/Km

Saturday Jun 24 #

2 PM

Urban Orienteering race (Sprint) 17:38 intensity: (29 @1) + (1:45 @2) + (3:41 @3) + (11:43 @4) 3.19 km (5:32 / km) +21m 5:21 / km
ahr:124 max:135 shoes: Mizuno Wave Ultima 4

Hull Tri-O Stage 3 - Cottingham High School Sprint - nice! :)
No-where near confident enough to run 2 x 35 minute Score events prior to this as tomorrow is the focus and would really like the L.Quad Tendon to hold out.......not especially promising after today - but we'll see!
photo

Friday Jun 23 #

2 PM

Running (Trail) 24:17 intensity: (1:51 @1) + (14:32 @2) + (7:54 @3) 4.37 km (5:33 / km) +105m 4:58 / km
ahr:115 max:120 shoes: Wave Mujin Lime Green

Little Wold, bit shorter as L.Quad Tendon a bit sore :(
9 PM

Note

There you go!
phpto

Thursday Jun 22 #

7 PM

Urban Orienteering race 36:38 intensity: (5:14 @3) + (23:43 @4) + (7:41 @5) 6.4 km (5:43 / km) +167m 5:04 / km
ahr:130 max:141 shoes: Wave Ultima 8 Black/Green

LUL - Lincoln East - ran like a Blind Donkey - didn't have my head on tonight - D'oh!

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