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Training Log Archive: Lexc

In the 7 days ending Apr 18, 2016:

activity	#	time	miles		km		+m
Running	7	3:15:00	20.19	(9:39)	32.5	(6:00)	25
Orienteering	5	2:15:28	15.19	(8:55)	24.44	(5:33)	385
Cycling	1	20:00
Total	8	5:50:28	35.38		56.94		410

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Monday Apr 18, 2016 #

6 PM

Running 36:00 [3] 8.0 km (4:30 / km)
shoes: Nike Structure 17 #blue

Jog down to drills and some lovely meadows miles with the boys.

Running 30:00 [2] 2.0 km (15:00 / km)
shoes: Nike Structure 17 #blue

Drills

Sunday Apr 17, 2016 #

12 PM

Orienteering race 38:41 [5] 5.5 km (7:02 / km) +235m 5:48 / km
shoes: Icebug Acceleritas4 RB9X

Completely blew #2....the contours were a bit weird but I was so bad. Mistakes to #2,3,5,7,11,12(i think),17,19 so a far from satisfactory run.

#3 was panicky with Tam, think we both put each other off a bit. #5 was just slow and not choosing the optimum micro route choices. #7 I hit a control earlier than expected, realised I wasn't mine then fixed things but it threw me a bit. #11 I hit the stream a lot higher than I was meant to so had to relocate then charge down the hill and after Tam again. #12 I think I made a pretty poor RC - I'll have that confirmed once the results to up. #17 went wrong because I was pushing to drop Tam then got confused on the paths and ended up overshooting the control by a while and having to turn back to see Tam flying away. Think I also lost a minimal amount of time on my #19 RC.

Overall I lost at least 3:45 but with the RC's taken into account I think it was more like 5mins.

Once again finished around 7th/8th JWOC counter.

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Icebug Acceleritas4 RB9X

Saturday Apr 16, 2016 #

Event: Northern Champs Weekend

2 PM

Orienteering race 15:02 [5] 3.2 km (4:42 / km) +100m 4:04 / km
shoes: Nike Lunarlon

Whitby sprint.... Never got shifting. Still fat and slow. Mistake to #2 and smaller mistakes to a couple of others but generally off the sprint pace.

Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Nike Lunarlon

Friday Apr 15, 2016 #

Note
(rest day)

Travelinnn

Thursday Apr 14, 2016 #

Note

Flying back ✈

9 AM

Running 29:00 [3] 5.5 km (5:16 / km) +25m 5:09 / km
shoes: Nike Structure 17 #blue

Chilled back meadows miles with Fred. Leg stretcher.

Wednesday Apr 13, 2016 #

9 AM

Orienteering 40:00 [3] 6.0 km (6:40 / km)
shoes: Nike Zoom Structure 19 #black

Thought I was coming for sprintervals.... Turns out it was forest relay training with NOF. oops. Nikes and short shorts...

Running warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: Nike Zoom Structure 19 #black

5 PM

Orienteering intervals 25:00 [4] 5.56 km (4:30 / km)
shoes: Nike Lunarlon

O intervals. (sprint)

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Nike Lunarlon

Tuesday Apr 12, 2016 #

10 AM

Cycling 20:00 [1]

Let's go to Oslo.

7 PM

Orienteering race 16:45 [5] 4.19 km (4:00 / km) +50m 3:46 / km
shoes: Nike Lunarlon

Oslo city cup sprint race.

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Nike Lunarlon

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