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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: broccolisa

In the 7 days ending Sep 10, 2017:

activity # timemileskm+m
  Orienteering1 1:36:27 7.41(13:01) 11.92(8:05)
  Running1 32:01 3.39(9:27) 5.45(5:52)
  Total2 2:08:28 10.79(11:54) 17.37(7:24)

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Sunday Sep 10, 2017 #

Orienteering race (Arnprior, LA) 1:36:27 [0] 11.92 km (8:05 / km)
shoes: Asics Gel-Zaraca 4

What a fun map for getting in lots of running! Chose the LA since it's a tame location and I thought there might be lots of handrails which would provide plenty of opportunity for running. The course sure didn't disappoint. Super variety of terrain, from beach, to trails and open forest, to sprint/urban. 8.7 kms as the crow flies, to which I generously added ample mileage, total almost 12 km. Watch says it was my "fastest 10K" (1 hr 19) but only because I rarely go that far in a single outing.

Overall pretty straightforward except for a struggle with 4a. Thanks to GPS I see now I was looking in totally the wrong corner. Much time wasted but eventually relocated and found it. Also several dumb route choices that added extra time, but hey, that just means more running training, right? :D

Stunning weather too, just perfect.

Monday Sep 4, 2017 #

Running (neighbourhood) 32:01 [0] 5.45 km (5:52 / km)
shoes: Asics Gel-Zaraca 4

Thought it would be a tough run since I haven't done anything since Tuesday, but actually it was fine. Even managed to slog up the DL hill.

Upped the interval to 7 minutes for the first time.

Watch says it was a new personal best for 5k: 29:01. Must admit though, I cheated a little. Happened to glance at the watch at 4.98 kms and thought had a chance at a pb -- couldn't remember exactly what time I needed but happened to be on a downhill so decided to go for it and ran hard those 0.02 kms -- must have been just enough -- pb, woo! Hopefully my knees will forgive me :D

[edited to add: Wait a minute, just checked my records and August 16th was my last 5k pb, which was -- also 29:01. I guess I somehow exactly tied that today. Also, interesting, my "running" pace must be slowing with these longer intervals, since on August 16th I was running only 5 minutes yet had the same time as today's 7 minutes... :-/ )

4 x (7 minutes run, 1 minute walk), total 28 minutes running.

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