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Training Log: roar

In the last 7 days:

activity # timemileskm+m
  O-training3 1:33:58 7.8(12:03) 12.56(7:29) 21513 /20c65%
  Running (road)4 1:16:41 7.79(9:50) 12.54(6:07) 191
  Orienteering1 37:39 3.07(12:16) 4.94(7:37) 10114 /18c77%
  Running (terrain)1 11:33 0.93(12:23) 1.5(7:42) 18
  Running (grass)1 7:24 0.65(11:22) 1.05(7:04) 14
  Total5 3:47:15 20.25(11:13) 32.59(6:58) 53927 /38c71%
averages - sleep:8.5
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Thursday Aug 25 #

11 AM

Running (road) 42:09 [2] 7.23 km (5:50 / km) +128m 5:21 / km
shoes: Asics Hyper Speed 6 2016

Wednesday Aug 24 #

1 PM

Running (road) warm up/down 2:17 [2] 0.41 km (5:38 / km) +4m 5:22 / km
shoes: Inov 8 Oroc 2016 2

O-training 42:21 [3] 5.62 km (7:32 / km) +73m 7:04 / km
shoes: Inov 8 Oroc 2016 2

Tuesday Aug 23 #

9 AM

Running (road) warm up/down 11:16 [2] 1.67 km (6:46 / km) +13m 6:31 / km
shoes: Inov 8 Oroc 2016 2

Jog to the start with Aine, Conor and Jonny. Lovely day and feeling nice. Met Greg and had a chat before some strides in the forest.

Orienteering race 37:39 [4] **** 4.94 km (7:37 / km) +101m 6:55 / km
spiked:14/18c shoes: Inov 8 Oroc 2016 2

ROC day 3 open 8 course, 4.3 km

Started 1 min after Jonny and 2 mins after Conor. Went direct through the green for 1 and had the confidence to move well. Really enjoyed this. 2-3 were fine, paying attentions, route to 2 would have been better straight. Was super silly on 4 and just didn't pay attention to what I was doing. Had like 3 plans and didn't pick any of them. Need to pick one and do it. 5 I lacked confidence when the whole plan was to be confidence. 6 & 7 were goo. It helped to have been in this area before. I made the same mistake as before on 8 though. Didn't look at how much climb actually needed to be done so was too low. Line wasn't perfect for 10 but was getting my act together and then I was much smoother after that. Focus was better and I had a good grasp of what the map was telling me. Apart from getting stuck in the marsh going to 11 was happy with the finish, and had good legs for the last few.

Points to note:
Direction out of control is huge.
Be confident in my decisions
My legs are decent.

Running (road) warm up/down 9:34 [2] 1.44 km (6:39 / km)
shoes: Inov 8 Oroc 2016 2

Jog back to the arena with Conor and Kris J and Jonny was behind us. Warm out. Good bants.

Monday Aug 22 #

12 PM

Running (terrain) warm up/down 11:33 [2] 1.5 km (7:42 / km) +18m 7:16 / km
shoes: Inov 8 Oroc 2016 2

Warm up with Aine for like 25m and then Conor. We followed some random path into the forest until we felt like we had gone far enough. Conor reckoned the road was just above the cliffs beside us. I didn't. We checked it out and I was right so we continued through the forest until we found the road and then back to the start. I tied my shoes and let Conor go first.

O-training 29:33 [4] **** 3.96 km (7:28 / km) +56m 6:58 / km
spiked:7/10c shoes: Inov 8 Oroc 2016 2

Relay Model in Kasen.
I liked this area last time I was here and I liked it even more with the newer map. Started a bit more slowly today and gave my brain a legs a bit of time to get into it. Much better physically and technically. In general I was focused and matching the features well. Had one big lapse in the flat open marsh where I stopped looking at my compass and saw Conor so ran to where he had been. Since the going was slow I lost a lot of time. The marsh was tough but after it I was still able to move nicely through the forest and was happy with the rest of the controls, even if I was about 10m for the 8th.

Much better day it felt like and I'm happy with the general trend. I'll do the open race tomorrow.

Running (grass) warm up/down 7:24 [2] 1.05 km (7:04 / km) +14m 6:37 / km
shoes: Inov 8 Oroc 2016 2

Cool down up the grassy ride with Aine and Jonny. Much wetter and cooler than the last time we were here.

Sunday Aug 21 #

10 AM

Running (road) warm up/down 6:57 [2] 1.05 km (6:38 / km) +24m 5:57 / km
slept:8.5 shoes: Inov8 X-Talon 2016

Better sleep. Bit of running down and up the road with Conor to loosen up the legs nicely. Very wet, not raining but humid and wet in the forest.

O-training 22:04 [4] 2.97 km (7:25 / km) +86m 6:29 / km
spiked:6/10c shoes: Inov 8 Oroc 2016 2

Middle model training area. Started ahead of Conor and made a right mess of number 1 in the green. Had no attackpoint or way of finding it, what did I expect? Conor caught me and we ran together up until 4. My legs felt really heavy for this part. We both made a mistake on 5, staying too low before Conor made it even worse and I got the control. 6 was also poor for me, doing a parallel error after getting confused about where I was since I couldn't read the map due to the number. Made a silly mistake on the way to 7 then too. Took a second and told myself to pay attention to what I was doing and concentrated properly after that. Orienteering was good then and the legs felt better too.

Running (road) warm up/down 4:28 [2] 0.76 km (5:52 / km) +22m 5:08 / km
shoes: Inov 8 Oroc 2016 2

Cool down by myself cause I ran away from everyone in the forest.

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