Training Log Archive: rickypIn the 7 days ending Mar 10, 2019:
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Sunday Mar 10, 2019 #
Running 2:00:55 [2] 21.89 km (5:31 / km) +441m 5:01 / km
ahr:131 max:163 shoes: inov8 X-TALON 212 Black/Yellow
Saturday Mar 9, 2019 #
Running warm up/down 46:04 [2] 9.07 km (5:05 / km) +42m 4:58 / km
ahr:128 max:141 shoes: Mizuno Wave Rider 22
Running race 17:24 [4] 5.02 km (3:28 / km) +3m 3:27 / km
shoes: Mizuno Wave Rider 22
Very windy and all spread out as well. Worked with a young lad on the way back and beat him on a sprint finish.
Running warm up/down 53:22 [2] 9.17 km (5:49 / km) +128m 5:26 / km
ahr:127 max:140 shoes: Mizuno Wave Rider 22
Friday Mar 8, 2019 #
Running 12:40 [2] 2.51 km (5:03 / km) +9m 4:57 / km
ahr:125 max:136 shoes: Mizuno Wave Rider 22
Cycling (Road) 10:50 [2]
ahr:122 max:144
Thursday Mar 7, 2019 #
Cycling (Road) 8:28 [1]
ahr:113 max:137
Running 18:03 [2] 3.33 km (5:25 / km) +72m 4:53 / km
ahr:125 max:144 shoes: Mizuno Wave Rider 22
Running warm up/down 17:30 [3] 3.69 km (4:45 / km) +13m 4:40 / km
ahr:139 max:155 shoes: inov8 X-TALON 212 Black/Yellow
Orienteering 39:36 [3] *** 6.2 km (6:23 / km) +259m 5:17 / km
ahr:154 max:175 spiked:10/16c shoes: inov8 X-TALON 212 Black/Yellow
This was not very successful even though I know the area very well. That was the problem.
For each leg I was looking at the feature then just running there off memory without navigating. This let me down firstly on 3. Did I learn from this?...No. I made further mistakes at 5, 10, 12, 13, and 16. Not using compass, not making plans
Running warm up/down 22:46 [2] 3.62 km (6:17 / km) +71m 5:44 / km
shoes: inov8 X-TALON 212 Black/Yellow
Wednesday Mar 6, 2019 #
Note
(rest day)
Tuesday Mar 5, 2019 #
Running 21:51 [2] 2.67 km (8:11 / km) +14m 7:58 / km
ahr:119 max:136 shoes: inov8 X-TALON 212 Black/Yellow
Orienteering race 2:27:16 [3] *** 20.34 km (7:14 / km) +175m 6:56 / km
ahr:145 max:175 spiked:31/38c shoes: inov8 X-TALON 212 Black/Yellow
2DRerun
Never realised it was 1:15000
Mass start for me. Magne Daehli was also in it. He just a direct line to 1 whereas I ran round the path. I saw he had led a train into it which I was now at the back of. The seemed to be running faster than me so at 5 I had lost them. On the way to 6 I went in far too early (not realising the 1:15000 scale). After than it was a very long generally solo plod. Getting tired at the end and making some silly mistakes.
Running warm up/down 10:02 [2] 1.48 km (6:47 / km) +14m 6:28 / km
shoes: inov8 X-TALON 212 Black/Yellow
Monday Mar 4, 2019 #
Running 19:46 [2] 3.76 km (5:15 / km) +5m 5:13 / km
shoes: Mizuno Wave Rider 22
Running warm up/down 15:37 [2] 2.05 km (7:37 / km) +4m 7:33 / km
ahr:119 max:141 shoes: inov8 X-TALON 212 Black/Yellow
Orienteering race 1:02:35 [3] *** 8.59 km (7:17 / km) +58m 7:03 / km
ahr:142 max:167 spiked:21/27c shoes: inov8 X-TALON 212 Black/Yellow
2DRerun
Last start. Back in the low vis stuff. Tracks were good and was fairly clean 1-9 with only a small miss on 5. Then a big 10+ mins mistake on 10. Had to bail to path and attack again as i just couldn't find it. Looking at it I was right next to it just never knew this or spotted it at the time. After that couldn't run at same intensity and somehow found 24 before 23 to round it off.
Running warm up/down 10:03 [2] 1.58 km (6:22 / km) +14m 6:05 / km
ahr:117 max:148 shoes: inov8 X-TALON 212 Black/Yellow