Training Log Archive: АТIn the 1 days ending Mar 19, 2017:
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Sunday Mar 19, 2017 #
11 AM
Running warm up/down 13:21 1.48 km (9:00 / km) +92m 6:52 / km
ahr:118 max:145 slept:9.0 shoes: VJ Supra 2
Orienteering intervals 59:38 *** 6.61 km (9:01 / km) +282m 7:26 / km
ahr:156 max:184 spiked:39/41c shoes: VJ Supra 2
WCOC coaching - O intervals - Part 1 / Part 2
7 loops of varying length, with Dan and Zac for the first 5 then just Zac for last 2. Mass started the first three, then 30s start intervals on the next three and a mass start to finish. Was really good fun and was orienteering well, did feel a bit rushed at times and should have been using the compass more. Only one balls up on the 6th loop, plan said go under a crag and direction told me the wrong crag, realised quickly but Zac still gained a lot of time on me here, Woops. Apart from that really good and pleased with the speed in terrain.
7 loops of varying length, with Dan and Zac for the first 5 then just Zac for last 2. Mass started the first three, then 30s start intervals on the next three and a mass start to finish. Was really good fun and was orienteering well, did feel a bit rushed at times and should have been using the compass more. Only one balls up on the 6th loop, plan said go under a crag and direction told me the wrong crag, realised quickly but Zac still gained a lot of time on me here, Woops. Apart from that really good and pleased with the speed in terrain.
Running warm up/down 14:48 2.23 km (6:37 / km) +73m 5:42 / km
ahr:145 max:163 shoes: VJ Supra 2
9 PM
Stretching/ Rolling 12:00 [0]