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Training Log Archive: Lexc

In the 7 days ending Mar 31, 2018:

activity # timemileskm+m
  Running5 3:04:41 25.04(7:23) 40.3(4:35) 349
  Orienteering3 1:26:47 10.94(7:56) 17.6(4:56) 175
  Gym1 45:00
  Total5 5:16:28 35.98 57.9 524
  [1-5]5 4:26:16

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SuMoTuWeThFrSa

Saturday Mar 31, 2018 #

1 PM

Running warm up/down 15:54 intensity: (1:06 @0) + (2:51 @1) + (11:57 @3) 2.71 km (5:52 / km) +25m 5:36 / km
ahr:129 max:148 shoes: Icebug Acceleritas4 RB9X

Orienteering race 29:51 intensity: (6 @0) + (12:18 @1) + (1:28 @2) + (11:20 @3) + (4:32 @4) + (7 @5) 5.14 km (5:48 / km) +149m 5:04 / km
ahr:149 max:198 shoes: Icebug Acceleritas4 RB9X

Well that wasn't good. Two smaller mistakes and one huge one. Went to the right place, didn't see the control, ran away, ran back, control. Damn. After that feeling very put out and crawled back.

Legs felt grim from the start I don't know what's up I'm not running well at all.

http://www.jk.routegadget.co.uk/rg2/#72&course...
C • Relax 2

Running warm up/down 12:28 intensity: (3:01 @1) + (7:37 @2) + (1:50 @3) 2.04 km (6:07 / km) +5m 6:02 / km
ahr:156 max:176 shoes: Icebug Acceleritas4 RB9X

Running 8:22 intensity: (27 @1) + (3:11 @2) + (4:44 @3) 1.5 km (5:34 / km) +125m 3:56 / km
ahr:167 max:178 shoes: Icebug Acceleritas4 RB9X

Friday Mar 30, 2018 #

2 PM

Running warm up/down 12:51 intensity: (30 @0) + (8:57 @1) + (3:24 @3) 2.65 km (4:51 / km) +4m 4:49 / km
ahr:135 max:144 shoes: Nike Pegasus 33 #2

Orienteering race 14:18 [5] 4.05 km (3:32 / km) +2m 3:31 / km
ahr:124 max:139 shoes: Icebug Acceleritas4 RB9X

JK sprint.
Weird one. Knew the course was gonna be fast - that should suit me right? But I never really managed to get up to speed - think I managed to work myself up in the build up to the race and legs felt like a mess from the go. Pace, not there. Nav, not as there as needed. Plenty of work to do before the next one. Dropping time all over.

Need to work out how to deal with my nerves properly :/

Time to refocus, looking forward to the forest.

http://www.jk.routegadget.co.uk/rg2/#71&route=...
C • Sounds familiar 4

Running warm up/down 15:14 intensity: (26 @0) + (2:46 @1) + (52 @2) + (11:10 @3) 3.01 km (5:04 / km) +4m 5:01 / km
ahr:132 max:159 shoes: Icebug Acceleritas4 RB9X

Thursday Mar 29, 2018 #

Note
(rest day)

Not so intended rest day but no stress - think I popped my hip a weird way on Monday/Sunday so waiting for my physio to fix it today before I do anything more.

Wednesday Mar 28, 2018 #

Note
(rest day)

Purposeful rest day

Tuesday Mar 27, 2018 #

2 PM

Running 11:29 intensity: (36 @0) + (6:35 @1) + (4:18 @3) 2.34 km (4:54 / km) +5m 4:51 / km
ahr:132 max:142 shoes: inov8 mudclaws 300

Orienteering 27:12 intensity: (37 @0) + (13:36 @1) + (3:50 @2) + (9:09 @3) 4.97 km (5:29 / km) +12m 5:25 / km
ahr:139 max:167 shoes: inov8 mudclaws 300

Course in Binning Wood with Freddie and Jackers - the wood was being attacked by tree fellers so did our best not to get squished.

Orienteering 15:26 intensity: (30 @0) + (13:41 @1) + (1:15 @3) 3.44 km (4:29 / km) +11m 4:25 / km
ahr:141 max:150 shoes: inov8 mudclaws 300

Nice bit of pace over a little head to head section - fun stuff. Feeling a bit tired... Rec key next couple of days!

Monday Mar 26, 2018 #

4 PM

Running 33:28 intensity: (22:13 @1) + (2:37 @2) + (8:33 @3) + (5 @4) 7.42 km (4:31 / km) +35m 4:25 / km
ahr:140 max:181 shoes: Nike Pegasus 33 #2

Pre

Gym 45:00 [0]

GYM

Sunday Mar 25, 2018 #

11 AM

Running 9:31 intensity: (26 @0) + (4:17 @1) + (4:48 @3) 1.92 km (4:57 / km) +29m 4:36 / km
ahr:132 max:145 shoes: Nike Pegasus 33 #2

Running 31:53 intensity: (18 @0) + (14:13 @1) + (1 @2) + (1:59 @3) + (15:13 @4) + (9 @5) 9.49 km (3:22 / km) +87m 3:13 / km
ahr:162 max:194 shoes: Nike Zoom Flyknit Streak

Pretty fun race - 6 stage road relays - long leg.

Feeling quite tired going into this after Saturday but seemed to respond alright all things considered. Started easy, knew that the hill was quite savage if you got the pacing wrong and had a little lead. Soon guys were catching and I was struggling to hold on and getting thrown around but tried to find a pace and a decent tempo I could hold. Seemed to work alright and came home 5th behind some big boys.

First "10"k race I've ever done - pacing felt weird and the km's kept increasing, felt quite grim during. A lot of km's. Good feels after though. Team finished 3rd which was ace.

Pretty hilly, very twisty turney, hard to find a rhythm.

Running 10:31 intensity: (37 @0) + (9:05 @1) + (49 @3) 2.21 km (4:45 / km) +1m 4:44 / km
ahr:140 max:151 shoes: Nike Pegasus 33 #2

Running 23:00 [2] 5.0 km (4:36 / km) +28m 4:28 / km
ahr:139 max:148 shoes: Nike Pegasus 33 #2

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