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Training Log: AC

In the last 7 days:

activity # timemileskm+m
  Running3 1:45:04 12.74(8:15) 20.5(5:08)
  Cycling1 1:18:21 21.62(3:37) 34.8(2:15)
  Orienteering2 1:16:22 6.59(11:36) 10.6(7:12)15 /19c78%
  Total6 4:19:47 40.95(6:21) 65.9(3:57)15 /19c78%
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Sunday Apr 30 #

9 AM

Orienteering warm up/down 19:02 [3] 2.8 km (6:48 / km)

10 AM

Orienteering race (Ile de France Champs) 57:20 [5] *** 7.8 km (7:21 / km)
spiked:15/19c

Bit of a disappointing race - 5th overall, some 7 mins down on the winner and 2 mins off third place. Had backed off the training the last few days in the hope of freshening up a bit for the race, but felt pretty heavy and slow out in the forest, and really struggled the last few km.

Got off to a reasonable start and felt okay through the first few controls. Made a slight error at #4 (20s) when didn't spot the pit straight away and then a bigger error at #5 (45s) when I went too far down the hill and had to climb back up to the control. Didier was just behind me then having started 2 minutes behind. I led him to #6 but then we both stuffed it up (60s). We were together for the next few controls but then he ran away from me up a hill and I was on my own. Had a tough run to #11 and then stopped short of a pit on a vague green hillside. Philippe caught me there (he started 6 mins behind me) and we searched for this control and then #12 (something very didgy about the mapping there - a ditch in green forest that seemed way too far east. We took separate route choices to #13 and I beat him there, which was very gratifying. But he responded by speeding away on the track run to the next control and that was it - didn't see him again until the finish (he wound up beating me by 7 minutes to take the win on the day from Didier (who beat me by 4 mins)). The last few km were very tough and was really only jogging on the tracks and through the forest. Took a few spills as well as legs were tired and had trouble lifting the feet.

Overall, not quite what I was hoping for. But probably in line with my relative fitness and lack of racing in the forest - these other guys have been racing a lot recently and are in great shape. I probably need mroe long runs and harder intervals/tempo runs. Doing the parkrun a few times would also help, I'm sure.

Saturday Apr 29 #

9 AM

Running 29:20 [3] 5.7 km (5:09 / km)
shoes: Asics Kayano 22

Beautiful morning for an easy jog. Headed down to the parkrun to watch the finish and see Andrew take the win and Doug run yet another blinder (he is really on form these days - he credits his form to the 10km of weight he has dropped the last year coupled with the long runs. Jogged back home with Doug.

Friday Apr 28 #

Note
(rest day)

It has been a busy week and this will be a busy day at the office, so gave myself a day off training :-).

Thursday Apr 27 #

7 AM

Running 31:20 [3] 6.2 km (5:03 / km)
shoes: Asics Kayano 22

Absolutely gorgeous morning - bright sun, still, crisp (4 degrees) - perfect for a run. Which was good because I have a busy day at work and will not have the opportunity to squeeze in a run at lunchtime. Felt a bit tired and sluggish, but moved along okay. Just really nice to be in teh forest on such a morning. Could easily have stayed out for a while. Or, even better, spent a few hours on the bike. Hopefully the weather will hold for the weekend ...

Wednesday Apr 26 #

6 AM

Cycling 1:18:21 [3] 34.8 km (2:15 / km)

A cold but clear morning for a pre-dawn ride. Sun just coming up as I was finishing. Decent enough ride without setting things on fire. Bit of a late night and so not enough sleep (around 4 hours), so will be very tired this afternoon.

Tuesday Apr 25 #

1 PM

Running intervals 44:24 [3] 8.6 km (5:10 / km)
shoes: Asics Kayano 22

Lunchtime interval session. Had been feeling quite good after the big weekend of training and was looking forward to a good interval session. However, felt pretty sluggish and tired from the first interval and the times declined progressively across the 6 x 3minH/1minE (4.10, 15, 17, 24, 29, 19). A bit of a climb on the 5th one was a good excuse and I did manage to go a little faster on the last one when within sight of home. But overall a disappointing session. Will take it a bit easier the rest of the week in hte hope of freshening up for Sunday's race.

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