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Training Log Archive: Sludo

In the 7 days ending Dec 18, 2016:

activity	#	time	miles		km		+m
Running	5	1:59:55	14.21	(8:26)	22.86	(5:15)	90
Orienteering	2	1:27:10	6.77	(12:53)	10.89	(8:00)	17
Cross Country	1	16:29	2.79	(5:54)	4.49	(3:40)	59
Total	7	3:43:34	23.76	(9:24)	38.24	(5:51)	166

1:27

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Sunday Dec 18, 2016 #

Note

so walesby seemed to go very well..

hardly any whining at all, I always expect good whinging when something different is semi-enforced but this wasn't forthcoming at all. I seemed to cock the handicap on the chase up a bit as I didn't fully allow for the extra runnability of the central campsite vs northern campsite (and the BOF running speeds may be a little wrong)m but never mind.

now to try and take a bit of time off..... and figure out how I'm going to plan the trossachs!

7 AM

Orienteering 30:06 [2] 2.76 km (10:55 / km) +5m 10:49 / km

hanging. ended up about 1 hour ahead of schedule with all controls out by 830am oops.

10 AM

Orienteering 32:04 [2] 4.13 km (7:46 / km) +12m 7:39 / km
shoes: RocLite 243 #3

Orienteering 25:00 [2] 4.0 km (6:15 / km)
shoes: X Talon 212 #5

guess for untracked time

Saturday Dec 17, 2016 #

10 AM

Running 8:47 [2] 1.5 km (5:51 / km)
shoes: RocLite 243 #3

Cross Country 16:29 [5] 4.49 km (3:40 / km) +59m 3:27 / km
shoes: RocLite 243 #3

ONs cross country, 3rd,

9 seconds slower than 2014 when I thought I was much fitter. very pleased with this.

start was ridiculously fast as per the usual so quite a bit of overtaking in first km or 2 as I wanted to pace it more evenly. Settled in with an ON called Andreas (who I just beat 2 years ago). 1st a way off, seemed a gap behind. Lactating in the arms. Started to feel it round the lake and then I was slightly gapped going back up the hill to the hall. gap stayed pretty much the same to the finish.

shin a bit sore on warm up.

always enjoy this and this year was no exception.

Running 6:01 [2] 1.0 km (6:00 / km) +3m 5:55 / km
shoes: RocLite 243 #3

4 PM

Running 40:00 [2] 6.0 km (6:40 / km)
shoes: RocLite 243 #3

guess for walesby hanging

Friday Dec 16, 2016 #

9 PM

Running 17:23 [3] 3.33 km (5:14 / km) +70m 4:44 / km
shoes: RocLite 243 #3

Wednesday Dec 14, 2016 #

8 PM

Running 24:49 [4] 5.87 km (4:13 / km) +14m 4:11 / km
shoes: Decathlon Kiprun #1

not much time and not feeling too well. sore throat so far.

Tuesday Dec 13, 2016 #

8 PM

Running 22:55 [3] 5.16 km (4:26 / km) +4m 4:25 / km
shoes: Decathlon Kiprun #1

L shin bit painful but glad to get out.

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