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Training Log Archive: emmaS

In the 7 days ending Sep 24, 2016:

activity # timemileskm+m
  Orienteering4 3:45:47 9.37(24:06) 15.08(14:58) 325
  Running4 1:53:37 7.58(14:59) 12.2(9:19) 42
  Biking1 30:11 5.28(5:43) 8.5(3:33)
  Stretching1 10:00
  Total6 6:19:35 22.23 35.78 367

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Saturday Sep 24, 2016 #

Orienteering race (naoc long) 1:50:50 [2] 6.0 km (18:28 / km) +215m 15:40 / km
shoes: Saucony EVERUN

bleh. this went quite poorly for me. It mightve been ok had it not been for 10 and 11. my problem was basically that I was so focused on running fast that I lost my head and orienteered poorly. because of the scale, I really struggled with reading while running. Instead, I read and then ran, which ended up having pretty disastrous consequences. I was lucky to find some of the controls. Lost time on pretty much every one, worst were 2, 5, 10, 11. Long leg= i was running fast, but still messed up technically.
positives? Fitness felt really good. I'd be happy if I felt thet good physically at jwoc next year.

Running warm up/down 25:00 [1] 2.0 km (12:30 / km)
shoes: Saucony Kinvara 6

Friday Sep 23, 2016 #

Orienteering 38:59 [3] 1.78 km (21:54 / km)
shoes: Saucony EVERUN

model- long.

Orienteering race (naoc middle) 42:36 [3] 3.7 km (11:31 / km) +110m 10:01 / km
shoes: Saucony EVERUN

This went pretty poorluy. I tried to hard to go fast and lost a lot of time on mistakes. I also got pretty tired in the middle of the course. I managed to pull it together and have a decent second half though, so that was good.
dist is course distance.

Running warm up/down 13:03 [1] 0.62 km (21:03 / km)
shoes: Saucony EVERUN

Thursday Sep 22, 2016 #

Orienteering 20:11 [1] 1.5 km (13:27 / km)
shoes: Saucony EVERUN

estimated distance. middle model. we also went swimming in the lake to wake up a bit :)
red eye flights are no fun

Tuesday Sep 20, 2016 #

Running warm up/down 24:50 [1] 3.46 km (7:11 / km)
shoes: Saucony EVERUN

Running intervals 24:44 [4] 3.32 km (7:27 / km) +42m 7:00 / km
shoes: Saucony EVERUN

Last intervals before NAOC!
These went well. With Nicole in PSP, strong pace but in control.
2* 20s strides w/ 60s rest
Interval 3min 3min 90s 90s 60s 60s 30s 30s
Rest 90s 90s 60s 60s 60s 60s 60s 60s
Pace 4:50 5:01 4:33 4:37 4:22 4:06 4:03 3:51

Monday Sep 19, 2016 #

Running warm up/down 26:00 [1] 2.8 km (9:17 / km)
shoes: Saucony Kinvara 6

Jogging, stretching, 4x 20s strides
jogging

Orienteering 13:11 [3] 2.1 km (6:17 / km)
shoes: Saucony Kinvara 6

Course with short legs/lots of direction changes at totem. This went well.
medium- sorta hard pace

Sunday Sep 18, 2016 #

Biking 30:11 [3] 8.5 km (3:33 / km)

To the library. Again. Ugh. But I got the book, and it was actually super interesting.

Stretching 10:00 [1]

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