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Training Log Archive: MW

In the 7 days ending Feb 23:

activity # timemileskm+m
  running7 3:26:22 21.77(9:29) 35.03(5:53) 374
  orienteering1 20:01 2.21(9:03) 3.56(5:37) 67
  Total7 3:46:23 23.98(9:26) 38.59(5:52) 441

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Saturday Feb 23 #

9 PM

running 30:08 [3] 5.13 km (5:52 / km) +29m 5:43 / km
ahr:144 max:162

Friday Feb 22 #

10 PM

running 29:35 [3] 5.05 km (5:52 / km) +28m 5:42 / km
ahr:145 max:161

Late plod. Bonked at 4K.

Thursday Feb 21 #

1 PM

running 39:40 [3] 6.5 km (6:06 / km) +80m 5:45 / km
ahr:160 max:186

Six hills in the Domain. It’s interesting to see that my sprint speed stayed reasonably constant on each hill, but my recovery speed slowed markedly each loop.

Must do more next time.

Wednesday Feb 20 #

12 PM

running 35:59 [3] 6.25 km (5:45 / km) +102m 5:19 / km
ahr:152 max:165

Feeling a little sore from last night’s run on hard surfaces. Gentle recovery run; not too long because I had a meeting at 2. Apparently near the Boy Charlton pool I passed Mel from down the street, I only learned this on the ferry home.

Tuesday Feb 19 #

9 PM

running 29:41 [3] 5.08 km (5:51 / km) +29m 5:41 / km
ahr:146 max:162

Poor sleep last night because of pressure on my forecasts. No chance for a run during the day. So this plod was simply to get something done. But with little sleep I didn’t want to stress my legs too much.

Monday Feb 18 #

2 PM

running 34:37 [3] 6.01 km (5:46 / km) +100m 5:19 / km
ahr:151 max:169

Mid afternoon run after a morning revising the forecasts. Three stronger clearance rates in a row give some reason to think the market may be stabilising.

Sunday Feb 17 #

5 PM

running 6:42 [3] 1.01 km (6:39 / km) +6m 6:27 / km
ahr:150 max:161

orienteering 20:01 [3] 3.56 km (5:37 / km) +67m 5:08 / km
ahr:167 max:183

Sprint, Callan Park.

Still 45 seconds behind Shane, with all the advantages I could find. I had a rest day yesterday, I knew the map having course set here last year, and regularly run in the area, and I spotted a couple of controls during my warmup. Must train faster.

I pushed hard where I could, and made no mistakes. So happy with that.

http://obasen.orientering.se/winsplits/online/en/d...

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