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Training Log Archive: patjaffe

In the 7 days ending Jan 21, 2018:

activity	#	time	miles		km		+m
Running	7	5:11:34	40.05	(7:47)	64.45	(4:50)	412
Orienteering	2	1:47:04	10.62	(10:05)	17.09	(6:16)	335
Total	7	6:58:38	50.67	(8:16)	81.54	(5:08)	747

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Sunday Jan 21, 2018 #

12 PM

Running warm up/down 17:57 [2] 3.79 km (4:44 / km) +75m 4:19 / km
shoes: inov8 x-talon 200

Orienteering 1:06:21 [3] 8.09 km (8:12 / km) +335m 6:48 / km
shoes: inov8 x-talon 200

My Dad had to check out the map for the event he's organising in a few months so I went with him and trained on the porcupine ridge map next door. It got pretty hot and I had to deal with some absolutely minging green that had grown up in one section but other than that it was good fun.
http://doma.orienteering.asn.au/show_map.php?user=...

C • Nice recovery on 23 ;) 4

Running warm up/down 14:23 [2] 3.02 km (4:46 / km) +42m 4:27 / km
shoes: inov8 x-talon 200

Saturday Jan 20, 2018 #

10 AM

Running (Easy) 40:08 [2] 8.15 km (4:55 / km)
shoes: New Balance Comrades 1080

Friday Jan 19, 2018 #

7 AM

Running warm up/down 15:21 [2] 3.06 km (5:01 / km) +11m 4:56 / km
shoes: New Balance Comrades 1080

Running intervals (Threshold ints) 37:02 [4] 9.06 km (4:05 / km) +14m 4:03 / km
shoes: New Balance Comrades 1080

10'(3') 2x5'(2') 10'(3')
Heavy legs and a little low on motivation. Think I just need to catch back up on sleep and have an easy next few days. Happy that I did get up early enough for it to be not too hot though.

Running warm up/down 15:22 [1] 3.04 km (5:03 / km) +15m 4:56 / km
shoes: New Balance Comrades 1080

Thursday Jan 18, 2018 #

9 AM

Running (Easy) 1:10:04 [2] 13.6 km (5:09 / km) +108m 4:57 / km
shoes: New Balance Comrades 1080

First 30 with Lani which was real nice, then the second half was just a bit of a slog in the heat.

Wednesday Jan 17, 2018 #

8 AM

Running (Easy) 30:17 [2] 6.25 km (4:51 / km) +46m 4:40 / km
shoes: New Balance Comrades 1080

6 PM

Running warm up/down 15:03 [2] 3.17 km (4:45 / km) +19m 4:37 / km
shoes: New Balance 1500

Orienteering tempo 15:51 [4] 3.59 km (4:25 / km)
shoes: New Balance 1500

http://doma.orienteering.asn.au/show_map.php?user=...
Ran the SIS course as a tempo. Really enjoyed the concept and mapping, it made an area I'd trained on a fair bit before suddenly completely different and much more challenging. Technically reasonably good, lost ~20 seconds on the long leg through hesitations/route choice and picked a couple of micro route choices that weren't ideal in the last section of the course. Overall good fun and happy enough

Orienteering intervals 24:52 [3] 5.41 km (4:36 / km)
shoes: New Balance 1500

Intervals set by Pete. Had him shadow me for the first one which was useful and put me under pressure a bit. 3rd one we did as a chasing start and then the last one had a lot more of the multi level stuff which was fun. Started to get a bit tired and make a few little errors, just need to get a little more information as I approach the circle.

Running warm up/down 9:27 [2] 1.83 km (5:10 / km)
shoes: New Balance 1500

Tuesday Jan 16, 2018 #

10 AM

Running (Easy) 46:30 [2] 9.48 km (4:54 / km) +82m 4:42 / km
shoes: New Balance Comrades 1080

Monday Jan 15, 2018 #

Note
(rest day)

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