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Training Log: Scrappy Doo

In the last 7 days:

activity # timemileskm+m
  Orienteering2 2:16:34 11.27(12:07) 18.14(7:32) 582
  Mountain Bike O1 1:53:10 16.24(6:58) 26.13(4:20) 407
  Run2 1:16:51 9.5(8:05) 15.29(5:02) 56
  Total5 5:26:35 37.01(8:49) 59.56(5:29) 1045
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SaSuMoTuWeThFr

Thursday Jan 19 #

Run intervals 51:10 [3] 9.96 km (5:08 / km) +26m 5:04 / km
ahr:150 max:172

Intervals on railway path

10 minute warm up jog

4 x 5 min (c.1.2km) with 2 min recovery

15 min cool down jog with hill stride at end!

Tuesday Jan 17 #

Run 25:41 [3] 5.33 km (4:49 / km) +30m 4:41 / km
ahr:150 max:176

Very short recovery run

Sunday Jan 15 #

10 AM

Orienteering race 1:23:22 [3] 10.78 km (7:44 / km) +239m 6:58 / km
ahr:152 max:168

BOK Gallopen - Brown

Awful - head not with it and hated slipping about all over the place - big fall between 2 and 3 and hitting hip on stump summed today up

Big mistakes at 2,3,4,5.6 and 16 - probably others too

Felt sluggish after yesterday too!!
12 PM

Mountain Bike O race 1:53:10 [3] 26.13 km (4:20 / km) +407m 4:01 / km
ahr:136 max:159

Black Mountain MBO - 2 hour score

Totally unfit for bike!! and knackered after foot-o

Enjoyed it though and stuck mainly to New Beechenhurst

(Need to get out cycling more!)

Saturday Jan 14 #

Orienteering race 53:12 [3] 7.36 km (7:14 / km) +343m 5:52 / km
ahr:163 max:173

Cranham West and Coopers Hill - Blue

Reasonable run technically and felt a bit fitter than have done recently, but still along way from where I would like to be.

Looks like I was slow on downhill leg to 9 - dragged left by Richard - 45 seconds

12-13 - too long in light green so slow route - 30 seconds

15-16 - too far right out of control and then thrown right again through cleared area - 1 minute

20 - hit large depression to right of control then missed again and hit small depression to left - 1 min

21 - slow through green - should have stayed in white and used path - 15 seconds

6th - 5:45 down on Dave Peel

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