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Training Log Archive: lost jokes

In the 30 days ending Nov 30, 2015:

activity # timemileskm+m
  Cycling4 3:23:37 51.35(15.1/h) 82.63(24.3/h) 45
  Running8 3:15:23 21.62(9:02) 34.8(5:37) 1015
  Orienteering3 3:13:20 22.02(8:47) 35.44(5:27) 4647c
  Total12 9:52:20 94.99(6:14) 152.87(3:52) 110647c

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Sunday Nov 29, 2015 #

8 AM

Running 11:46 [1] 2.0 km (5:53 / km) +3m 5:50 / km
shoes: Inov-8 F-Lite 240 #2

Home -> Train, in the rain.
11 AM

Running warm up/down 9:04 intensity: (5:04 @1) + (3:00 @2) + (1:00 @4) 1.54 km (5:54 / km) +1m 5:53 / km
shoes: Inov-8 X-Talon 212 #2

Orienteering 33:17 [5] *** 6.85 km (4:52 / km) +20m 4:47 / km
19c shoes: Inov-8 X-Talon 212 #2

Dutch relay champs, 5,9km (5'38"/km).

Solid race, a few small hesitations and misses but nothing unusual. A bit more careful on purpose. Clemens and Anne did their job as well, so we had a big lead coming into the finish :)

Last race in a while, I want some more free time on weekends and races weren't giving me the satisfaction they should. Time to focus on other things for now!

Thursday Nov 26, 2015 #

8 AM

Cycling 43:26 [1] 17.15 km (23.7 kph) +10m
shoes: Gazelle Giro

To Zutphen.
3 PM

Cycling 39:59 [1] 16.57 km (24.9 kph) +3m
shoes: Gazelle Giro

And back.

Wednesday Nov 25, 2015 #

5 PM

Running 23:18 intensity: (2:18 @1) + (15:00 @2) + (6:00 @3) 4.95 km (4:43 / km) +6m 4:41 / km
shoes: Inov-8 F-Lite 240

Feeling light and strong, though achilles had some start up problems. Might be because of the change in shoes again.

Monday Nov 23, 2015 #

7 PM

Cycling 1:13:55 [1] 28.57 km (23.2 kph) +7m
shoes: Gazelle Giro

Easy cycling with Tim. Testing out new bikelight. Light lasted longer than GPS, last 6km not logged ;)

Saturday Nov 21, 2015 #

Note

Neuchatel - Deventer.

Thursday Nov 19, 2015 #

4 PM

Running 45:31 intensity: (20:31 @2) + (20:00 @3) + (5:00 @4) 8.54 km (5:20 / km) +259m 4:38 / km
shoes: Inov-8 Roclite 280

Another one up the hill, but stayed a bit lower. Feeling good, ankle good as well. Nice gentle downhill.

Monday Nov 16, 2015 #

Note

Deventer - Neuchatel.

Sunday Nov 15, 2015 #

Event: NK long distance 2015
 
10 AM

Running warm up/down 8:35 intensity: (8:15 @2) + (20 @4) 1.7 km (5:03 / km)
shoes: Inov-8 X-Talon 212 #2

Orienteering race 1:31:52 [4] **** 16.26 km (5:39 / km) +25m 5:36 / km
28c shoes: Inov-8 X-Talon 212 #2

Didn't feel fast, still some muscle soreness from thursday. Pretty ok technically though, never lost more than around 30". Sprained my left ankle twice, the second time worse. Still, I got the win and that's what counted :)

Saturday Nov 14, 2015 #

Note

Neuchatel - Steenwijk.

Thursday Nov 12, 2015 #

2 PM

Running 1:10:17 intensity: (20:17 @2) + (25:00 @3) + (20:00 @4) + (5:00 @5) * 10.97 km (6:24 / km) +739m 4:48 / km
shoes: Inov-8 Roclite 280

Running up the hill after some days of inactivity. Feeling quite good, achilles a bit tired at the end. Fantastic views and nice downhill. Coincidentally the uphill route was the same as a local race a few days before.

Wednesday Nov 11, 2015 #

Note

Zürich - Neuchatel

Tuesday Nov 10, 2015 #

Note

Bayreuth - Zürich.

Monday Nov 9, 2015 #

Note

Wroclaw - Bayreuth

Sunday Nov 8, 2015 #

Note

Walking through Wroclaw.

Saturday Nov 7, 2015 #

Note

Travel to Wrocław.

Friday Nov 6, 2015 #

4 PM

Note

Travel to Wrocław.

Wednesday Nov 4, 2015 #

5 PM

Running 21:19 intensity: (6:19 @1) + (15:00 @2) 4.22 km (5:03 / km) +5m 5:01 / km
shoes: Inov-8 F-Lite 240 #2

Short and easy. Felt ok. Small niggle in left ankle already since the Veluwe 2 days. Not bad, just almost sprained it a few times in the last races so it needs some recovery. Achilles fine.

Tuesday Nov 3, 2015 #

4 PM

Cycling 46:17 intensity: (9:17 @1) + (32:00 @2) + (5:00 @3) 20.34 km (26.4 kph) +25m
shoes: Gazelle Giro

Just to get some exercise. Stunning sunset.

Monday Nov 2, 2015 #

Note
(rest day)

Achilles quite sore.

Sunday Nov 1, 2015 #

10 AM

Running warm up/down 5:33 intensity: (5:00 @1) + (33 @4) 0.88 km (6:18 / km) +2m 6:13 / km
shoes: Inov-8 X-Talon 212 #2

Orienteering race 1:08:11 intensity: (3:00 @2) + (35:11 @3) + (25:00 @4) + (5:00 @5) *** 12.33 km (5:32 / km) +1m 5:32 / km
shoes: Inov-8 X-Talon 212 #2

Results
Map

Ran at relatively easy pace, accelerated a bit near the end. Navigation felt easy and in control, but that made me unfocused at times and caused some mistakes.

1) Hesitating near the control, +5".

3) Mixed up the two junctions, thought I was at the eastern one, even checked compass. Realised soon enough. Not precise enough in the circle neither. +1'10".

4) Sloppy exit, wondered why the 2nd trail crossing was taking so long. Saw that I was quite close to the open area south of the line so corrected. +20".

13) Wanted to follow the border of white/green vegetation, but wasn't that clear. Hesitating a lot before relocating off the trail junction.

20) Sloppy route and missed the control. +25".

23) Misjudged the distance, noticed it when I came to the trail crossing northeast of 23. +15".

Enjoyed the course, the forest, the atmosphere, the sun. Very warm for a day in November!

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