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Training Log Archive: Billenicus

In the 7 days ending Mar 31:

activity # timemileskm+m
  Running3 3:12:43 21.0(9:11) 33.8(5:42) 366
  Orienteering2 1:52:01 10.09(11:06) 16.24(6:54) 324
  Cycling1 1:00:56 15.73(3:52) 25.31(2:24)
  Total6 6:05:40 46.82(7:49) 75.35(4:51) 690

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Sunday Mar 31 #

Orienteering race 1:36:19 [3] 12.83 km (7:30 / km) +324m 6:40 / km
shoes: VJ Falcon

JWOC trial / AOS 3 - Rototoa - 10.2Km 350m (boys course)

Toughest course I've done for a while, so set off at a gentle pace and never really managed to speed up (though still had enough energy at the end). Warming up, the ankle felt awkward but I didn't notice it too much while running, though I was being fairly careful.

Technically poor to start with. Slightly beyond 1 (15s), though in control. Lost 30s on 2 as it was hidden in some thick vegetation. 1.5 mins at 3 where the terrain was more vague than expected and I didn't have a good enough plan. Then 3.25 mins at 4. Just missed the control and then struggled to relocate. Think these problems were largely related to running on a 1:15000 map for the first time in ages - not easy to read areas of intense detail in sand dunes.

From 4 onwards, much better. A few minor time losses, but the only significant one was 1.45 mins at 14 where I went straight to the right place but couldn't see on the map that the control was at the end of an almost invisible gully coming off the main gully. Can see it now at home, but only using a combination of glasses and a magnifying glass!

Rather surprised to be only 11 mins down on the JWOC trial winner as I never made any attempt to race (as well as the dodgy ankle it was warm - 25C - and humid) and lost quite a bit of time at the start. Gene ran a rather better time though ...

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

Saturday Mar 30 #

Orienteering race 15:42 [4] 3.41 km (4:36 / km)

JWOC trial - Kings College, Auckland.
Ran the girls course while Al did the boys. Ankle quite swollen so not running full tilt. It wasn't actually too bad, but it was a distraction. Clean apart from some time lost leaving 15 where I just couldn't see a dead end on the map. The map unfortunately didn't have thick enough lines for uncrossable fences which caused a few issues.
Don't appear to have made the ankle worse by running.

Friday Mar 29 #

Running 1:02:42 [5] 11.0 km (5:42 / km)
shoes: Nike Pegasus 33

Hills - a pyramid session for a change (2S,M,L,M,2S)x2 where M is the usual hill and L was an extension downwards.
Felt better than expected after struggling a bit to get going. Hard work as ever though. Left ankle a bit of a worry - it swelled up after the race on Sunday and it's probably got a bit worse today. No obvious cause - the same problem I've had from time to time in the past (but not for ages now).

Thursday Mar 28 #

Running 1:06:56 [3] 11.8 km (5:40 / km) +366m 4:55 / km
shoes: Nike Pegasus 33 Blue

With the harriers for the first time in a while. South along the river then up the other side to the long hard climb up the forest track then down the N. KGMP track and back along the river.
A bit out of practice with the variable pacing of these runs and the stopping and starting. Felt pretty good though. Again losing light towards the end - just as well it wasn't a dark evening or the descent would have been very awkward. Interesting Km splits : Km 3 in 3.58, Km 5 in 9.29!

Tuesday Mar 26 #

Running 1:03:05 [3] 11.0 km (5:44 / km)
shoes: Nike Pegasus 33 Blue

Another version of the Cannon Point loop from Totara Park. This time added distance by crossing over to Harcourt Park and then up the other side of the river. Longer route back from the trig point.

Took a little while to get into it but surprised by how good I felt when I did. Chasing the light towards the end - had to slow down a bit on some of the darker sections.

Monday Mar 25 #

Cycling 1:00:56 [3] 25.31 km (2:24 / km)

The Whitemans Valley loop CW. Quite windy - a struggle at times. After feeling so tired yesterday, didn't push too hard, but legs didn't actually feel quite as tired as expected.

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