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Training Log: conör

In the last 7 days:

activity # timemileskm+m
  Run4 2:35:15 19.94(7:47) 32.09(4:50) 70
  Climbing2 2:30:00
  Orienteering2 1:30:01 10.87(8:17) 17.49(5:09) 385
  Total6 6:35:16 30.81 49.58 455
  [1-5]6 5:20:16
averages - sleep:8 weight:71.7kg
«
2:12
0:00
FrSaSuMoTuWeTh

Tuesday Mar 21 #

7 PM

Orienteering race 34:11 [5] 8.05 km (4:15 / km) +119m 3:57 / km

Mass start night-o in Richmond Park. Up until lap 2 is running to the start. The train gods were against me so ended up about 10 mins. Luckily the start was delayed by about 10 mins, but I still was a couple of hundred metres away when I saw all the lights heading off. It was good fun chasing down the crowd then. The first few were unforked and the area isn't too hard so it was full steam ahead.
I was in touching distance of the lead at 4 and was getting slightly better lines then just from being behind. Got a lucky route through some green to 11 then and got ahead and kept it to the end.
Great craic

Run warm up/down 20:01 [1] 2.87 km (6:59 / km) +15m 6:48 / km

Monday Mar 20 #

3 PM

Run 1:12:16 [3] 16.01 km (4:31 / km) +32m 4:28 / km

Chilling along the Lea, Hackney Marshes and back through VP
6 PM

Climbing 1:00:00 intensity: (30:00 @0) + (30:00 @1)

Nothing new but good fun

Sunday Mar 19 #

11 AM

Run 7:03 [1] 0.71 km (9:53 / km) +2m 9:47 / km

Orienteering race 55:50 [4] 9.44 km (5:55 / km) +267m 5:11 / km

Out in some place near Sevenoaks. Nice area but not super technical. I did have a few small mistakes but I had a flow which I'd been lacking recently which was nice. I need to be a bit more careful choosing routes though, I wasn't quite thinking them through and missing some stuff.
Was feeling good physically too but I went out a bit too hard and looking at the splits I slowed down quite a bit towards the end. Got the win though woo

Splits

Run 2:12 [1] 0.37 km (5:55 / km) +14m 5:00 / km

Saturday Mar 18 #

8 AM

Note
slept:7.5 weight:71.6kg

Run 20:52 [3] 4.08 km (5:07 / km) +1m 5:07 / km

Run race 18:01 [5] 5.0 km (3:36 / km)

Mile End park run. Bit slow. Over the bridge is rough though

Run 14:50 [3] 3.05 km (4:52 / km) +7m 4:49 / km

Friday Mar 17 #

Note
(rest day)

No run today, feet a bit sore from pounding tarmac yesterday and the legs are just tired. Don't want to do too much too soon.
10 AM

Note
slept:8.5 weight:71.8kg

5 PM

Climbing 1:30:00 intensity: (45:00 @0) + (45:00 @1)

With Lizzie and a couple of QMs. Got 3/4 of the monkey house circuit and tall personed another blue. Some excersises on the pull up bar too.

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