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Training Log Archive: EPOCspookster

In the 7 days ending Sep 3:

activity # timemileskm+ft
  Trail running2 1:39:00 10.13(9:46) 16.3(6:04) 1350
  Urban Orienteering2 1:19:24 9.2(8:38) 14.8(5:22) 350
  Intervals1 30:00 3.11(9:39) 5.0(6:00)
  Total5 3:28:24 22.43(9:17) 36.1(5:46) 1700
averages - weight:163lbs

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Sunday Sep 3 #

Urban Orienteering 49:24 [3] 9.8 km (5:02 / km) +350ft 4:47 / km
ahr:147 max:156 shoes: NB Road

Sheffield Cemetery and Broomhall Urban.
Not my best day!
Found map scale and quality of printing made map very difficult to read especially in complex areas and gaps between buildings.
Not spotting gaps lost me 1:30 at least and lost 1:30 through mistakes.
Ran hard.
Found loops around Cemetery difficult as surfaced paths blended into woods/undergrowth. Just piled through picking up paths if they appeared.
Routegadget will tell the whole sorry story.
#4 never saw gap so went all the way round.
9.8km covered will be at least 500m more than optimum route.
Legs can do it, just need to get the head in the right place. Let's see how many old courses I can re-run in the next three weeks (starting with Bradford sprints on Thursday pm).

Friday Sep 1 #

Intervals 30:00 [3] 5.0 km (6:00 / km)
max:151 weight:163lbs shoes: NB Road

12 x 30s (30s rest) on road (approx 160m/3:15min/km).
All good.

Thursday Aug 31 #

Trail running 55:00 [3] 9.0 km (6:07 / km) +800ft 5:23 / km
weight:163lbs shoes: Hoka Speedgoat

Wet run through the woods and up to Thurstonland. Tired and slow today, but hey-ho still out and moving.

Wednesday Aug 30 #

Urban Orienteering 30:00 [3] 5.0 km (6:00 / km)
ahr:144 max:155 weight:163lbs shoes: NB Road

Honley Sprint (HS2-1).
3.51km in 14:21 (4:05min/km)
Ran hard and felt good. Some grass and quite a few U-turns/standing starts. Not much looking at the map as I had planned it and know the area rather well. Pushing all the way. Happy.

Tuesday Aug 29 #

Trail running 44:00 [3] 7.3 km (6:02 / km) +550ft 5:24 / km
shoes: Hoka Speedgoat

Up to Castle Hill through the woods. All Ok, yeah right!

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