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Training Log Archive: Arnold

In the 7 days ending Feb 4:

activity # timemileskm+m
  Running3 1:58:58 12.58(9:27) 20.25(5:52) 260
  Orienteering1 1:30:28 7.3(12:24) 11.75(7:42) 172
  Strength1 25:00
  Total4 3:54:26 19.88 32.0 432

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Sunday Feb 4 #

6 PM

Strength 25:00 [3]

Saturday Feb 3 #

10 AM

Running race 36:26 [4] 4.2 km (8:40 / km)
ahr:128 max:153

Stockholm Indoor Cup. Bloody brilliant, and really well organised. Everyone should try and do it once in their life.

I started a minute ahead of Gustav B, who promptly caught me up at control 3. Then 4 was fiendish so I followed him for the first bit before I got my head around the rest of the leg.

Then the rest of the course wasn’t too bad, a few hesitations here and there and there’s no way I found all the quickest route choices (I haven’t checked yet as I don’t want to depress myself too much). So overall acquitted myself well, 16th of 208 finishers, and only 1 person in the 2 minutes ahead of me.

Orienteering 1:30:28 [2] 11.75 km (7:42 / km) +172m 7:10 / km
ahr:141 max:169

The SIC organisers kindly put on a long forest training afterwards. The whole thing was 17.2k but with lots of short cuts. Initially I was thinking of trying it all, but that quickly went out of the window as I rediscovered how tough the average Swedish forest is compared to the UK...

First few controls were a real struggle, just couldn’t make sense of the 1:15 map. But then I haven’t orienteered in Sweden for 10? years and after a bit it got better and everything made more sense.

Lost a bit of enthusiasm after a while as it was pretty cold and I was all by myself, but great to have a run-out before going back to the airport.

Thursday Feb 1 #

1 PM

Running 29:47 [4] 6.04 km (4:56 / km) +96m 4:34 / km
ahr:134 max:166

Knole Park loop with some token fast bits thrown in - 4x0.5k fastish with the other 0.5k at normal speed

Does seem to make the whole thing faster as I guess the “recovery” isn’t much slower than normal running.

Tuesday Jan 30 #

7 AM

Running 52:45 [3] 10.01 km (5:16 / km) +164m 4:52 / km
ahr:140 max:169

EMR Knole Park. It was cold and frosty underfoot which made for a wonderful run - not much mud and just beautiful scenery in the sunrise.

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