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Training Log Archive: Euzie

In the 7 days ending Nov 13, 2016:

activity	#	time	miles		km		+m
Running	4	2:58:19	19.13	(9:19)	30.78	(5:48)	880
Running-road	4	1:21:44	10.05	(8:08)	16.17	(5:03)	75
running-trail	4	54:06	5.99	(9:02)	9.64	(5:37)	170
Road bike	1	30:00
Total	10	5:44:09	35.16		56.59		1125

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Sunday Nov 13, 2016 #

11 AM

running-trail warm up/down 15:33 [2] 2.26 km (6:53 / km) +75m 5:54 / km
shoes: O-roc 280

12 PM

Running 1:14:23 [4] 12.06 km (6:10 / km) +480m 5:09 / km
shoes: O-roc 280

Long, not completely going for it but a solid effort. Very open not hugely technical, through the first 6 nicely , a few hesitations and taking the running v easy, lost 40 sec on 7 cuz got distracted when i though i saw someone going to the control so eidnt really check map very similar situation on 8, clean from then for a while gently easing up the running pace navigation was made easy by masssive features in the distance, a bit of a loopy route to 15 lossing another 30, then clean round to 22 where i knew i was heading to the weong hill but went there anyway as i had read the corect hill wrong on the map so was a littke confused losing almost 2 mins, apart from that solid and happy to be first EUOCer and again pleased in genral with technique

1 PM

running-trail warm up/down 13:16 [2] 2.52 km (5:16 / km) +60m 4:42 / km
shoes: O-roc 280

Saturday Nov 12, 2016 #

11 AM

running-trail warm up/down 9:47 [2] 2.07 km (4:44 / km) +15m 4:34 / km
shoes: Inov-8 x-talon 212

Warm up

Running 37:23 [3] 6.17 km (6:04 / km) +200m 5:13 / km
shoes: Inov-8 x-talon 212

Middl, 5.1km.
Sand dunes, started and straight away mucked up two becuase i wasnt looking ahead and wasnt sure where id been and lost 2 mins or so and told myself to get it together so i did, fairly clean from there on, lost 50 ish seconds on 14 from getting distracted by a punter 30ish on 17 just not confident enough as hadnt looked at map enough and another 35 on 20 from being too low in the reetrant solid otherwise map reading a bit slow and just taking it easy. Middles have never been my strong point, not an incredible race this, but solid and apart from no.2 happy with my technique and i would say that i am confident that my technique is working consistnetly.

12 PM

running-trail warm up/down 15:30 [2] 2.79 km (5:33 / km) +20m 5:22 / km
shoes: Inov-8 x-talon 212

6 PM

Running-road warm up/down 4:09 [3] 0.83 km (5:00 / km)
shoes: Inov-8 x-talon 212

Running 37:29 [3] 6.05 km (6:12 / km) +175m 5:25 / km
shoes: Inov-8 x-talon 212

Night o mass start, just a few of us a well grotty area didnt do that much orienteering kept in rough map contact and led a few controls, just good to get out

Running-road warm up/down 3:26 [2] 0.74 km (4:38 / km)
shoes: Inov-8 x-talon 212

Friday Nov 11, 2016 #

2 AM

Road bike 30:00 [2]

Ssspin

Thursday Nov 10, 2016 #

6 PM

Running-road warm up/down 16:11 [2] 3.1 km (5:13 / km)
shoes: Adidas adizero adios boost

Warm up for intervals

Running-road intervals 17:31 [3] 3.5 km (5:00 / km)
shoes: Adidas adizero adios boost

5x600 about 1:40 rest on the meadows taking it easy had a 180 degree turn at one end as was 300 out and back nice and steady calves a little struggling with the concrete. Times avg about 1:52

7 PM

Running-road 21:05 [2] 4.1 km (5:09 / km) +25m 4:59 / km
shoes: Adidas adizero adios boost

Run to kb

Running intervals 29:04 [4] 6.5 km (4:28 / km) +25m 4:23 / km
shoes: Adidas adizero adios boost

Sprintervals, in with the pack forceing me to orineteer fast wich although i had ppl around to help me still i think was a good thing

8 PM

Running-road 19:22 [3] 3.9 km (4:58 / km) +50m 4:40 / km
shoes: Adidas adizero adios boost

Run home lots of road running today

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