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Training Log Archive: Lexc

In the 7 days ending May 10, 2016:

activity	#	time	miles		km		+m
Running	7	5:10:49	26.77	(11:37)	43.08	(7:13)	826
Orienteering	5	2:02:45	12.86	(9:33)	20.7	(5:56)	507
S & C	1	1:00:00
Cycling	2	40:00
Total	12	8:53:34	39.63		63.78		1333

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Tuesday May 10, 2016 #

10 AM

Cycling 20:00 [1]

3 PM

Running 1:00:25 [1] 5.99 km (10:05 / km) +19m 9:56 / km
shoes: Nike Flyknit Racer

Such a nice day - it would have been rude not to do drills in it;)

C • Bit less of the nice day pl... 5

6 PM

Orienteering 50:43 [3] 6.0 km (8:27 / km) +70m 7:59 / km
shoes: Icebug Zeal OLX

Chilled back O miles.
Map was blanked out where the map is faded online.
Very pleased other than to #3 where my compass took me very very very close...... #socloseyetsofar

https://events.loggator.com/YP3bT-IzDB56BrWy

8 PM

Orienteering race 3:00 [5] 0.5 km (6:00 / km) +30m 4:37 / km

Micro sprint night relay as part of the clubs tioprep. Very fun ;)
http://doma.haldensk.no/show_map.php?user=lexc&...

Monday May 9, 2016 #

10 AM

Cycling 20:00 [1]

4 PM

Running 58:03 [3] 10.79 km (5:23 / km) +170m 4:59 / km
shoes: Nike Zoom Structure 19 #black

Run to strength via Høiås. Such a nice day ❤

S & C 1:00:00 [1]

Died.

Sunday May 8, 2016 #

10 AM

Orienteering race 40:00 [5] 7.2 km (5:33 / km) +247m 4:45 / km
shoes: Nike Flyknit Racer

Mixed sprint relay - very very good fun. Died on the hills especially at the end.... Ended up walking some of them oops. Very steep course with a loooad of steps! Warm up included in time.
Some smaller mistakes.

So so so warm!!!!!

1 PM

Running 47:30 [3] 5.0 km (9:30 / km) +440m 6:36 / km
shoes: Nike Zoom Structure 19 #black

Cheeky run up a mountain just next to Bergen. Such a nice day for it and some epic views.

Saturday May 7, 2016 #

Orienteering race 15:48 [5] 3.7 km (4:16 / km) +80m 3:51 / km
shoes: Nike Flyknit Racer

It's a shame to finally have the speed and then for the technique to be at fault.

Had the potential to have a very good and respectable run. Completely mucked it up. Like big time.

Tried to put myself under poland-esque pressure and see what'd happen. Oops.

+1:47 on kasper. He beat all the H20's also (by over 10s!)

Mistakes to 2(30s) came in a level to early - had to back track, 8(9s) came in level to low, other side of wall, 10(28s) got confused and changed my route part way through running another way, 11 (7s) wrong way around building, 14(6s) took the longer paths, 17(10s) ran the long way around, 18(15s) didn't see the obvious exit, 19(5s) very poor and indecisive RC.

Splits:
http://obasen.orientering.se/winsplits/online/en/d...
Map:
http://www.nmsprint2016.no/wp-content/uploads/2016...

Need to take it slower to be faster.

Running warm up/down 50:00 [2] 5.0 km (10:00 / km)
shoes: Nike Flyknit Racer

10 AM

Orienteering race 13:14 [5] 3.3 km (4:01 / km) +80m 3:35 / km
shoes: Icebug Acceleritas4 RB9X

Chilling in the quali. Top 10 got through so think I could have really really chilled more if needed. Awful route to 16. Major chilled at the end.

Splits:
http://obasen.orientering.se/winsplits/online/en/d...
Results:
http://www.liveresultater.no/includes/individuell/...
Map:
http://www.nmsprint2016.no/wp-content/uploads/2016...

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Icebug Acceleritas4 RB9X

Drills, strides, warm up map, warm down.
Ate way to close to my race and almost chundered everywheeere. Almost. Felt so so rough.

Friday May 6, 2016 #

Running 34:51 [3] 6.3 km (5:32 / km) +197m 4:47 / km
shoes: Nike Zoom Structure 19 #black

Bergen is a bit hilly.
Knee test - felt acceptable.

NM - sprint tomorrow ;D

Thursday May 5, 2016 #

Running 30:00 [3] 5.0 km (6:00 / km)
shoes: Nike Zoom Structure 19 #black

Jogging about testing my knee and supporting the Halden boys around the Norwegian test race. (9minute hill race)

Wednesday May 4, 2016 #

Note
(rest day)

Another day of traveling..... This time to Bergen.

Norwegian sprint champs this weekend oh yes.
Knee doesn't feel so bad today. Should be okay by Saturday.

Note

I was initially quite disappointed with not making the jwoc team - that being my goal for the year - but with the way my winter has gone it would have been a big ask for jwoc (especially with my completely lack of results in the sprint - usually my strongest event!!) and so my results didn't deserve it.

So I'm going to Poland to EYOC and I'm really looking forwards to it. I have the opportunity to really try and squeeze out a good result or two so looking forwards to it. I think it's the right option for this stage of my development.

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