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Training Log Archive: dhdh

In the 7 days ending Aug 3:

activity # timemileskm+m
  Orienteering2 1:51:43 6.48(17:15) 10.43(10:43) 87
  Running1 1:31:21 5.83(15:40) 9.38(9:44) 102
  Swim (open water)2 1:08:03 1.66(41:00) 2.67(25:29)
  Total5 4:31:07 13.97(19:25) 22.48(12:04) 189
  [1-5]5 3:15:46

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SuMoTuWeThFrSa

Friday Aug 2 #

5 PM

Running 1:31:21 intensity: (43:01 @0) + (3:59 @1) + (8:38 @2) + (25:09 @3) + (10:34 @4) * 9.38 km (9:44 / km) +102m 9:14 / km
ahr:121 max:167 shoes: Ascis Gecko

Looking for the lost SI stick from Wednesday (unsuccessful) and cleaning up some flagging tape - then went for a trail / ridge run with the map.

Thursday Aug 1 #

4 PM

Swim (open water) 33:39 intensity: (5:00 @1) + (15:00 @2) + (10:39 @3) + (3:00 @4) 1.56 km (21:33 / km)

Swim - no heartrate monitor, made it up. Managed to do the whole thing without needing to breaststroke, although took quite a few breaks. Swimming with Tracey and Micah and Stephanie.

Wednesday Jul 31 #

7 PM

Orienteering 51:38 intensity: (1 @0) + (17 @1) + (2:07 @2) + (23:31 @3) + (25:42 @4) *** 5.95 km (8:40 / km) +49m 8:20 / km
ahr:156 max:168 shoes: Icebug Spirit 7s

A pretty good run. Got there late so ran the advanced course instead of the expert.

Again was trying to concentrate on keeping an eye on the big things.

Most legs went pretty well except one control in vague terrain where I was lost for around 10 minutes. Could have saved myself all that time had I kept to my strategy and realized a catching feature was when the trail started to climb - not a steep climb but a steady climb.

Kept the pace pretty reasonable.

Monday Jul 29 #

6 PM

Orienteering 1:00:05 intensity: (14:07 @0) + (9:38 @1) + (12:33 @2) + (17:33 @3) + (6:14 @4) *** 4.47 km (13:26 / km) +38m 12:53 / km
ahr:134 max:164 shoes: Icebug Spirit 7s

Training - make a plan, run for 3 minutes without the map at a fast pace while partner follows along with map, trying to keep in contact while running faster than normal. Rest, relocate if required and switch partner.

Did 5 each. Went well but probably not at quite the intended intensity.
8 PM

Swim (open water) 34:24 intensity: (18:12 @0) + (4:12 @2) + (10:00 @3) + (2:00 @4) 1.11 km (30:59 / km)

Tried to swim the actual distance, concentrating on keeping the tempo down. But still did bouts of breaststroke every 100 metres or so. Concentrating on keeping hands wide and driving into the water without turning hand.

Pretty happy with the pace, I didn't think I would be able to do it in less than 20 minutes. Felt good, not too spent. Made up the heartrate data

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