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Training Log Archive: paul c

In the 7 days ending Apr 3, 2018:

activity	#	time	miles		km		+m
Orienteering	4	3:03:46	17.07	(10:46)	27.47	(6:41)	790
Bike	2	1:32:44	24.72	(3:45)	39.78	(2:20)	377
Circuits	2	1:30:00
running	2	15:00	1.86	(8:03)	3.0	(5:00)
Total	8	6:21:30	43.65		70.25		1167

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Tuesday Apr 3, 2018 #

10 AM

Circuits 45:00 [2]

Core and weights x 20.
Felt pretty good this morning.

2 PM

Bike 1:02:44 [3] 16.22 mi (3:52 / mi) +377m 3:36 / mi
ahr:138 max:159

Keeping it easy today but I still got a few hills in.

Monday Apr 2, 2018 #

12 PM

Orienteering race 38:30 [4] 5.0 km (7:42 / km) +180m 6:32 / km
ahr:170 max:183 shoes: Salomon Speed Cross 4

Unfortunately Ed fell quite heavily on the first leg so it put us back a bit. John had a solid run but I knew I was quite a long way down.
The first 2 controls were lovely but then my legs didn't like the mud or up hills.
It was a nice run around and I had caught up AIRE mid way through. Unfortunately I had nothing left going up the hill and we had to settle for 6th place. Only 2.30 down on 3rd so can't complain.

Sunday Apr 1, 2018 #

1 PM

Orienteering race 1:25:05 [4] 11.3 km (7:32 / km) +310m 6:37 / km
ahr:167 max:178 shoes: Salomon speed cross 3

Rule #1, pick up the right map.
I got to #1 and realised what I did so took the run of shame back into the start area.
It was a tough forest today and I didn't always pick the better RC's.
I didn't have the energy to stay with Ed as he got in front after my dodgy RC to #16 and the rest of the course was a slog.
I was surprised that they were not waiting to start the open start people in empty time gaps as I went off at the same time as another person on my course.

Saturday Mar 31, 2018 #

Event: JK 2018 - Days 2-4

Note

So after speaking to Doc Rollins for about 10 seconds, she diagnosed my quad problem as a complete tear of the Rectus Femoris.
This figures with the symptoms that I can feel and hopefully the other 3 muscles can carry me around and get stronger in time.

C • OMG 6

1 PM

running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Salomon speed cross 3

Before and after.

Orienteering race 43:45 [4] 5.7 km (7:41 / km) +280m 6:10 / km
shoes: Salomon speed cross 3

Really enjoyed the area and course even if they still put way too many controls in a course. Also, the first 7 controls were the exact ones M45 had.....
Couldn’t really see the detail under the map at #3 and went right to the top.
Should have gone through 9 on the way to 8.
It would have been nice to have a few of the control circles cut as I couldn’t find the thicket on the map that would have helped me into 11.
I blew a minute on 20 as the circle covered the re entrant control everyone else was going to.
I also started to go on the wrong track across the open to 23.
Wasn’t as far down as I thought today and leg held out but my left leg is tired because it is compensating at the moment for the other.

Friday Mar 30, 2018 #

Event: JK 2018 - Day 1 - Sprint

3 PM

running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Asics

Orienteering race 16:26 [4] 3.4 mi (4:50 / mi) +20m 4:45 / mi
shoes: Asics

Unfortunately the area didn’t lend itself to a technical race unless they had put barriers in. I couldn’t run any faster than my leg would let me but it’s getting better slowly.
It’s still in one piece and I wasn’t that far behind so looking forward to tomorrow.

Thursday Mar 29, 2018 #

5 PM

Bike 30:00 [2] 8.5 mi (3:32 / mi)
ahr:129 shoes: Planet X

Turning the legs over.

6 PM

Circuits 45:00 [2]

Core and weights x 20.

Wednesday Mar 28, 2018 #

Note
(sick)

Stomach doing somersaults.

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