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Training Log Archive: phatmax

In the 7 days ending Nov 9:

activity # timemileskm+m
  running5 3:14:00 25.29(7:40) 40.7(4:46)
  Exercise class1 20:00
  orienteering1 19:50 2.55(7:47) 4.1(4:50) 3512 /12c100%
  Total5 3:53:50 27.84 44.8 3512 /12c100%

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Friday Nov 8 #

running 43:50 [3] 9.1 km (4:49 / km)
shoes: Nike Zoom Fly knit cream

St James Park and green Park.
Had thought of a shorter run and a gym session, but had my flu shot yesterday afternoon and shoulder was sore when I lifted my arm, so passed on the gym.

Thursday Nov 7 #

running 48:30 [3] 10.2 km (4:45 / km)
shoes: Nike vapour flyknit orange

Regents Park. It had bucketed rain over night which meant dodging puddles throughout the run.

Wednesday Nov 6 #

running 47:50 [3] 10.1 km (4:44 / km)
shoes: Nike Zoom Fly knit cream

Crisp clear morning. Loop of Serpintine in Hyde park. It was noticably colder today.

Tuesday Nov 5 #

running 38:50 [3] 8.3 km (4:41 / km)
shoes: Nike vapour fly 4% blue

St James park and a couple of laps of BP

Exercise class 20:00 [3]

Gym session

Sunday Nov 3 #

running 15:00 [3] 3.0 km (5:00 / km)
shoes: Nike vapour fly 4% blue

Warm up run before Rome city race and then a warm down afterwards. Nearly as long as the race.

orienteering race 19:50 [5] ** 4.1 km (4:50 / km) +35m 4:38 / km
spiked:12/12c shoes: Nike vapour fly 4% blue

Rome city race. Only the second race in 12 months. Although the area was not too difficult this was really good run. Clean through the controls, read the map well the whole way and was never in doubt about exactly where I was. Course went past several notable landmarks including the Spanish steps, which I managed to avoid the milling crowds. The climb was all in one leg from next to the steps up to the gardens.
Managed to take the age group and ultra vet class win by 36 seconds. Starting to think about doing to series next year.

Note

Looked at the splits from today and they were pretty even with 2nd place, sharing 6 fastest splits each. They were close, within a few seconds of each other, except for the leg up to the gardens which I won by over 30 seconds in a 3 minute leg, 2:38 to 3:12. At the time I was thinking “push up the hill, there isn’t far to go after that and it is flat.” Proved to be decisive.

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