Sunday Jul 20 |
 | Orienteering 43:28 [5] | |
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| WOC Relay - Champions! |
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| C • Relays 4 |
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| C • have a good night! 1 |
Saturday Jul 19 |
| Trail/terrain running warm up/down 5:22 [2]0.88 km (6:07 / km) | |
| ahr:115 shoes: Innov8s |
| Jog to start |
| Orienteering 29:59 [3]***** 4.84 km (6:12 / km) | |
| ahr:145 spiked:16/17c shoes: Innov8s |
| Public race at WOC long. Cruised round to get some idea of the terrain before relay tomorrow. Nice forest except for one dense green bit |
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| C • Relay 5 |
Friday Jul 18 |
| Swimming 20:00 [1]0.5 km (40:00 / km) | |
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| Swimming in a quarry, jumping off rocks etc |
Thursday Jul 17 |
| Orienteering race 29:54 [5]***** 5 km (5:59 / km) | |
| ahr:167 max:180 shoes: Integrators |
| WOC middle qualifier. Quality race. Made one route choice error ~45 secs. Finished 8th, 2 mins down. |
| Trail/terrain running warm up/down 15:00 [2]2.3 km (6:31 / km) | |
| ahr:120 shoes: Integrators |
| Jogging after |
| Trail/terrain running warm up/down 22:00 [3]4 km (5:30 / km) | |
| shoes: Integrators |
| Warm up with strides |
| Orienteering race 39:07 [5]***** 7 km (5:35 / km) | |
| ahr:170 max:190 shoes: Integrators |
| WOC middle final - what an amazing race! Properly difficult all the way, with rocks labyrinth, confusing green areas and vague slopes. I really enjoyed the race, and despite 2 big (ish) mistakes (1.15 at number 9 and 2 mins at 13) I can't really be too disappointed with my race. Took 5 places from the spectator control to the finish, including 2 on the run in which was nice. Highest heart rate for over a year! |
| Orienteering warm up/down 30:00 [3]5 km (6:00 / km) | |
| shoes: Integrators |
| Warm up including strides and jogging after |
Wednesday Jul 16 |
| Orienteering 22:00 [4]***** 3 km (7:20 / km) | |
| shoes: Integrators |
| 2 times 11mins ish orienteering sections on the closest map to WOC middle |
| Trail/terrain running warm up/down 13:00 [2]2 km (6:30 / km) | |
| shoes: Integrators |
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Tuesday Jul 15 |
| Orienteering 31:00 [3]***** 4.9 km (6:20 / km) | |
| ahr:141 max:161 spiked:19/19c shoes: Integrators |
| Kamenec middle training - first ever session with my new Garmin Forerunner 405 very exciting :). Played with Quickroute all afternoon.
Felt good today - no kites so had to orienteer pretty carefully. |
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| C • "pretty carefully" 2 |
| Trail/terrain running warm up/down 20:00 [3]3.2 km (6:15 / km) | |
| ahr:125 max:147 shoes: Integrators |
| Run up to the start and then some jogging after |
Monday Jul 14 |
| Road/track running 21:00 [2]3.5 km (6:00 / km) | |
| ahr:116 shoes: Blue Saucony Triumphs |
| Easy jog from the accommodation |