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Training Log Archive: Lexc

In the 7 days ending Jul 27, 2016:

activity	#	time	miles		km		+m
Orienteering	5	2:58:00	17.7	(10:03)	28.49	(6:15)	726
Running	5	2:27:27	15.93	(9:15)	25.64	(5:45)	304
Total	6	5:25:27	33.63	(9:41)	54.13	(6:01)	1030

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Wednesday Jul 27, 2016 #

Orienteering 59:24 [2] 7.03 km (8:27 / km) +165m 7:34 / km
ahr:142 max:173 shoes: Icebug Zeal OLX

Re running some legs from the 2nd and 3rd stages. Recovery.

C • Recovery 2

Tuesday Jul 26, 2016 #

Orienteering race 23:55 [5] 4.63 km (5:10 / km) +118m 4:35 / km
ahr:177 max:200 shoes: Icebug Zeal OLX

Oringen day 3 - middle distance - 10th (+2:13) - overall 11th (+10:31)

I knew Isac V K (three time jwoc medalist) was starting two mins behind me which didn't give me very good race prep. Managed to throw up twice on my warm up which also didn't help my mentality.

Slow to the first control, okay to the second, mistake to the third, looking behind me at every small mistake. He caught me at 3.

Didn't want to follow him so tried to push and run with him but made a couple of small mistakes which didn't help. Managed to stay with him almost all the way to the end and got a good result I can be happy with :)

https://www.livelox.com/Viewer/O-Ringen-Salen-2016...

C • Sweet 2

Running warm up/down 21:05 [2] 2.4 km (8:47 / km) +41m 8:06 / km
shoes: Icebug Zeal OLX

WU WD

Monday Jul 25, 2016 #

Orienteering race 48:53 [5] 8.26 km (5:55 / km) +264m 5:06 / km
ahr:176 max:197 shoes: Icebug Zeal OLX

Day 2 - +5:40 23rd though 8 places in the 40s ahead of me (+8:32 14th overall) no longer top Norwegian :(:(

Started 5th on the course.. Good to get my early start out the way! Big mistake to #1 - no plan other than "straight is great" meant that when I lost the line I was in big trouble. Vegetation was so wrongly mapped and it was on a pretty technical slope... Got it eventually.

After that cautious for a few controls then onto the fast stuff at the top. Quad absolutely dead after the decent to the 7th control so crawled from there to the end. Generally good technically just not fit enough to really challenge the top guys!

https://www.livelox.com/Viewer/O-Ringen-Salen-2016...

Running warm up/down 16:12 [2] 1.97 km (8:13 / km) +45m 7:23 / km
shoes: Icebug Zeal OLX

WU/WD

Sunday Jul 24, 2016 #

Orienteering race 44:37 [5] 8.27 km (5:24 / km) +179m 4:52 / km
ahr:186 max:200 shoes: Icebug Acceleritas4 RB9X

Oringen day 1

Solid enough start - 16th - +4:55.
(Top Brit/Norwegian woop!!)

One big mistake (1:30?), one smaller mistake (1?) and a good few smaller ones.

Fastest km - 3:46.

https://www.livelox.com/Viewer/O-Ringen-Salen-2016...

Looking forwards to tomorrow.

C • Fastest km 8

Running warm up/down 29:56 [2] 4.73 km (6:20 / km) +53m 6:00 / km
shoes: Icebug Acceleritas4 RB9X

Good wu/wd

Saturday Jul 23, 2016 #

Event: O-Ringen 2016

Note
(rest day)

To O-Ringen

Friday Jul 22, 2016 #

Running 26:20 [3] 5.1 km (5:10 / km) +75m 4:49 / km
ahr:141 max:167 shoes: Nike Zoom Structure 19 #black

Pre brekkie morning miles @ravinen

Thursday Jul 21, 2016 #

Running race 33:54 [5] 7.44 km (4:33 / km) +90m 4:18 / km
ahr:162 max:195 shoes: Nike Zoom Structure 19 #black

Test course with Håkon - started incredibly fast - through 3km on twisty tracks and hills in 9:45 then ate Håkons dirt as he cruised away from me.... Died properly bad and had to walk a couple of times - walk and cry :P

Very very warm.

Not fit enough atm. Håkon set a new WR in 26:50 (3:35/km). Training to beat that next year starts today. ;)

Running 20:00 [3] 4.0 km (5:00 / km)
shoes: Nike Zoom Structure 19 #black

WU/WD

Orienteering 1:11 [5] 0.3 km (3:57 / km)
shoes: Nike Zoom Structure 19 #black

Microsprint around the house :p

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