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Training Log Archive: Psuba

In the 7 days ending Dec 7, 2015:

activity	#	time	miles		km		+m
Running	7	4:41:36	33.72	(8:21)	54.26	(5:11)	210
Orienteering	1	1:02:09	6.14	(10:08)	9.88	(6:18)	169	20 /	20c	100%
Urban Orienteering	1	57:18	6.97	(8:13)	11.22	(5:06)	145	24 /	24c	100%
Total	8	6:41:03	46.83	(8:34)	75.36	(5:19)	524	44 /	44c	100%
[1-5]	8	6:37:33

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Monday Dec 7, 2015 #

Event: Boscombe Chine and Gardens WSX Night League

5 PM

Running warm up/down 17:52 [3] 3.5 km (5:06 / km)

6 PM

Urban Orienteering race 57:18 ** 11.22 km (5:06 / km) +145m 4:48 / km
ahr:163 max:173 spiked:24/24c

Wessex Night League at Boscombe.

Quite sure the climb was more than

As usual, not planned it very well but also exacarbated with a stupid 2 minutes mistake. Also wasted too long at the site of a control that wasn't out at all, so about 3 minutes lost (on top of the bad planning). 5th place this way - disappointing. At least running was OK - although not super strong and the Saucony is definitely slippery.

Sunday Dec 6, 2015 #

Event: SOC Level C & SCOA League

11 AM

Running warm up/down 5:12 [3] 1.0 km (5:12 / km)
ahr:147 max:163 shoes: VJ Supra

Orienteering race 1:02:09 *** 9.88 km (6:18 / km) +169m 5:48 / km
ahr:166 max:175 spiked:20/20c

Level C - Kings Garn Gutter SOC League, Brown course.

Officially 8.8k/180m climb course.

Started slow as usual, lost about 1min in the first 4 controls. Probably another 1:30 throughout the rest, but reasonably controlled considering, the rest of time loss is really on the running. About 9m down on Tim M overall so that is not a bad result, even if the initial time loss is annoying.

Saturday Dec 5, 2015 #

9 AM

Running warm up/down 16:20 [2] 3.09 km (5:17 / km) +6m 5:14 / km
ahr:141 max:162 shoes: Inov8 X-Talon 212

Running 20:50 5.01 km (4:10 / km) +2m 4:09 / km
ahr:169 max:178 shoes: Inov8 X-Talon 212

Finished #13. Extremely windy, at the uphill section and open areas sometimes it felt like I was running in one place. Tried to do this an all-out run, not segmented it like previous weeks. Seemed like no one wanted to go for it, usually a pack runs away at the beginning - about 500m in I found myself in the lead which was strange, I wasn't running faster than usual. Then the usual suspects started to take over but it looks like no one liked the gale force winds. Good time considering.
This is probably the only type/length of running I should wear the X-Talons though - just about got through without major issues to my toe.

Friday Dec 4, 2015 #

3 PM

Running tempo 1:17:28 14.37 km (5:23 / km) +119m 5:11 / km
ahr:147 max:170

Strong wind on the promenade. Very weak at the beginning, consumed a gel at around 20 mins and it slowly seemed to work - much better second half.

Wednesday Dec 2, 2015 #

7 PM

Running tempo 56:55 12.04 km (4:44 / km) +46m 4:38 / km
ahr:153 max:167

Includes warm up/down.

Aimed at 80% effort for the promenade - looks like I got that right.
A simpler straight forward tempo run without twists and climbs.

Tuesday Dec 1, 2015 #

12 PM

Running 41:27 8.3 km (5:00 / km) +5m 4:59 / km
ahr:152 max:173 shoes: Reebok One Cushion Trail

5K medium tempo + 3x30 sec strides

Just to get rid of some lactate acid

strides pace was 3:08, 11, 02

6 PM

Running hills 45:32 6.95 km (6:33 / km) +32m 6:24 / km
ahr:150 max:180 shoes: Reebok One Cushion Trail

Wessex training - short hill reps

Pyramid session 4-3-2-1-1-2-3-4 of 40-70-100-140m (and back)
Times (uphill only)
8s,8,8,15,14,14,23,23,35,35,22,23,15,15,15,8,8,8,8s

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