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Training Log Archive: Mark3

In the 7 days ending Mar 31:

activity # timemileskm+m
  Running - Road/Track3 3:42:27 23.92(9:18) 38.49(5:47) 397
  Running - Offroad1 1:30:07 7.11(12:41) 11.44(7:53) 453
  Orienteering - Urban3 54:26 4.94(11:01) 7.95(6:51) 4
  Total7 6:07:00 35.96(10:12) 57.88(6:20) 854

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Sunday Mar 31 #

10 AM

Orienteering - Urban race (Bobbejaanland Sprint) 25:44 [5] 4.07 km (6:19 / km) +4m 6:17 / km
ahr:132 max:155 (injured) shoes: Nike Pegasus 35

Great race, really technical. Scale of 1:2500 really threw me, everything just happened straight away, more so though it wasn't distance that confused me it was more area; quite big areas on the map weren't large in real life.
Missed some of the best routes and due to the nature of the area this meant I ended up running quite a lot too far on a few legs. So finished about halfway down (it was a national event though, so standard was high). One annoying leg at the end where the map was wrong - there was a turnstile mapped as a gap, and it was an OUT turnstile and so didn't work when I tried to go through. Otherwise map was really good.
12 PM

Orienteering - Urban race (Bobbejaanland MSR #1) 6:46 [5] 1.27 km (5:19 / km)
ahr:121 max:142 (injured) shoes: Nike Pegasus 35

About 120 teams! We did ok, 24th ish overall. Manic at the start. Mixed Sprint (B,g,b,g) relay with one map and si card - both swapped. Map divided into quarters. Worked really well. All legs had an arena run through near the end. Really good fun. This first leg went really well...

Orienteering - Urban race (Bobbejaanland MSR #3) 8:53 [5] 1.58 km (5:38 / km)
ahr:135 max:150 shoes: Nike Pegasus 35

Third leg went terribly; missed #1 despite running straight to it, but was tucked in a corner in a dark alley and didn't see it, not confident enough unfortunately so convinced myself I was somewhere else, spent 2 mins thoroughly confused before navigating back to the exact same place and finding it - doh! Otherwise really good.
Should've gone slower and hence been more certain.

Good fun again!
2 PM

Orienteering - Urban race (Bobbejaanland Indoor) 13:03 [5] 1.03 km (12:39 / km)
ahr:124 max:139 (injured) shoes: Nike Pegasus 35

Best run of the day - 3rd!
Only one mistake where I wondered into an unmapped room... Also missed one staircase. Not as tough as the Stockholm indoor cup maps are in compass sport but hard for a newbie like me. In Kinderland, a children's area. Managed to slide down the slide mid-course! Really good fun, moreso than I expected actually. Spiral ramps as well as staircases.and an outdoor bit at the end. The whole day provided excellent variety.

It's been a long weekend (2.30 am start Saturday, clocks went forward so effective 5.45am this morning, still at the airport now...) but Dieter and Vanessa were great hosts. Very glad I made the effort to come to this :)

Saturday Mar 30 #

10 AM

Running - Road/Track (Easy with 3k tempo) 1:09:00 intensity: (57:00 @2) + (12:00 @4) 12.35 km (5:35 / km) +16m 5:33 / km
ahr:128 max:160 (injured) shoes: Nike Pegasus 35

Making the most of Belgium.
Nice park.
3k tempo felt pretty hard, no idea how I ran 30s/k faster than that last weekend.
Calf hurt.

Friday Mar 29 #

(injured) (rest day)

Was going to go to the gym but I have too much to do before I get up at 2.30am tomorrow...

Thursday Mar 28 #


Saw physio. It looks like my range of calf movements is improving which is good. It's my L ankle which appeared to be restricting me, so she prescribed some lunges off a step to try and increase ankle mobility.
I think my other foot issue is improving in that I'm getting used to the numb bit to the extent that I barely notice anymore.
6 PM

Running - Road/Track 1:25:44 [3] 14.37 km (5:58 / km) +231m 5:31 / km
ahr:143 max:172 (injured) shoes: Nike Pegasus 35

Mix of off- and on-road which I wasn't a massive fan of.
Foot fine, calf hurt but better than yesterday.

Saw that my club was hosting an open track meeting so entered a 3k for the hell of it. I knew it was the day I was coming back from skiing, but only just considered that I'll have got up at 3am that morning. Oh well, could be interesting? How many laps is that? 7.5? Jeez.

Wednesday Mar 27 #

7 PM

Running - Offroad (MaccH Fell Group) 1:30:07 [3] 11.44 km (7:53 / km) +453m 6:35 / km
ahr:145 max:184 (injured) shoes: Inov-8 Roclite 305

Easy with the fell group. Nice evening although very cold hands.
Calf sore, foot fine.

Tuesday Mar 26 #

(injured) (rest day)

Monday Mar 25 #

6 PM

Running - Road/Track (MaccH B/C Group) 1:07:43 [3] 11.76 km (5:45 / km) +151m 5:25 / km
ahr:151 max:179 (injured) shoes: Nike Pegasus 35

Groups combined this week before the clocks change and the group becomes off-road next week.
Nice easy recovery.

Calves tight from the weekend but my two chronic injuries were both suspiciously ok.

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