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Training Log Archive: Lexc

In the 7 days ending Apr 23, 2017:

activity # timemileskm+m
  Running3 2:45:20 20.07(8:14) 32.3(5:07) 523
  Orienteering2 1:53:42 12.32(9:14) 19.82(5:44) 426
  Total4 4:39:02 32.39(8:37) 52.12(5:21) 949
averages - weight:68kg

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MoTuWeThFrSaSu

Sunday Apr 23, 2017 #

Event: CompassPoint Scottish Orienteering League 3
 

Saturday Apr 22, 2017 #

Note

Whoever said that procrastination wasn't useful...

JK domas!

Sprint:
http://doma.haldensk.no/show_map.php?user=lexc&...

Middle:
http://doma.haldensk.no/show_map.php?user=lexc&...

Long:
http://doma.haldensk.no/show_map.php?user=lexc&...

Relay:
http://doma.haldensk.no/show_map.php?user=lexc&...

Orienteering 1:23:15 [3] 12.84 km (6:29 / km) +263m 5:53 / km
ahr:152 max:190

Nice night training with Shminty, Bash and GG - started alright but got all caught up in the green to #2 with everyone... pretty grim. Ran quite fast around the next section until another long leg across a load of grim green again - this time i was pretty non-committed through it and lost a minute just from being a wimp. They'd also kinda been slow just I just caught the back end of GG's light in the distance so continued on, almost getting back up to him. Then came the savage loops of the knowe, griiiim. Did the first loop, got hugely insta dropped and waited for them to do the second while I recovered. Then joined in with the train and had some good splits and lines through the fun section. Got dropped again as soon as it got physical and had some cheeky shortcuts (like strategically avoiding legs) to finish at about the same time. Good fun :)

Friday Apr 21, 2017 #

5 PM

Running 1:17:49 [3] 15.48 km (5:02 / km) +311m 4:34 / km
ahr:147 max:171

Longer 'un B+B. Started with P but he filled his 5km quota pretty quickly. Feeling aaaawful and slow. Griiind.

Thursday Apr 20, 2017 #

Note
weight:68kg

C • Weak post 2
6 PM

Running warm up/down 21:02 [2] 3.1 km (6:47 / km) +5m 6:44 / km
ahr:133 max:157 shoes: Nike Flyknit Racer

WU and drills - my pace to the track felt slow today - 4:14's so slower than usual I suppose... That said, I was more on time than usual so that might have also been a cause.

Took a while to get the legs turning so spent a pretty hefty amount of time on the drills.

Running intervals 30:39 [4] 7.99 km (3:50 / km) +69m 3:41 / km
ahr:155 max:195 shoes: Nike Flyknit Racer

A rather verminous session tonight down at the track with Pete and Jonny. Past few days I've been feeling a little ill and had a relatively large amount of traveling.

That said, juicy session, can't miss that.

10min tempo [2mins], 2 x 1km [2mins], 5 x 400m [60s, 45s, 30s, 15s]

Times/distances:
3.09km
2:57, 2:58
68, 70, 68, 69, 75

Now, there is a slight discrepancy in my times... I may have had a massively bonky finish to the session - 15s rec. ain't much and it wasn't helped that the pace jumped to a 65s 400m for the other two - dyyyying.

Good sesh.
C • 2.09k 3

Running warm up/down 12:52 [2] 2.17 km (5:56 / km) +40m 5:26 / km
ahr:160 max:175 shoes: Nike Flyknit Racer

If I was dying before, I'm dead now :)

Wednesday Apr 19, 2017 #

Note
(rest day)

A cold hit the last couple of days and had a 8hr journey back up to Edinburgh.... The return to training can wait till tomorrow I think - looking forward to it, I feel like I'm in good shape atm.

Tuesday Apr 18, 2017 #

Note
(rest day)

Monday Apr 17, 2017 #

10 AM

Running warm up/down 10:50 [2] 1.77 km (6:07 / km) +43m 5:27 / km
ahr:135 max:170 shoes: Icebug Acceleritas4 RB9X

Orienteering race 30:27 [5] 6.98 km (4:22 / km) +163m 3:54 / km
ahr:175 max:197 shoes: Icebug Acceleritas4 RB9X

Dirty.

Stayed pretty clean and consistent around the start - trying to control the race from the front and let me focus on my own gaffles without other people distracting. After that we were back out onto the open with a small lead and joining the pain train. Pressed on pretty hard trying to force the pace and take control. Started to die around spectator but forced the path route on the long leg to get some recovery in. Small mistake near the end with cherry letting Sminty and Jamie P get a little lead, finally then an absolutely bonky grind around the final easy section.

Nice run yay :) back in 4th, tail-end of the front pack.
3 EUOC teams in the top 7, nae bad.

Running warm up/down 12:08 [2] 1.79 km (6:47 / km) +55m 5:53 / km
ahr:169 max:192 shoes: Icebug Acceleritas4 RB9X

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