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Training Log Archive: mushy_pea

In the 7 days ending Jun 1, 2008:

activity # timemileskm+m
  Orienteering2 2:45:37 9.46(17:30) 15.23(10:52) 7675 /6c83%
  Running2 1:15:44 4.16 6.7
  Hill-running1 49:09
  Swimming2 40:00 1.21(33:01) 1.95(20:31)
  Gym1 33:00 3.0 4.83
  Total6 6:03:30 17.84 28.71 7675 /6c83%

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Sunday Jun 1, 2008 #

Event: ESOC Long-O
 

Orienteering race (ESOC Long-O) 1:49:18 [5] * 9.3 km (11:45 / km) +495m 9:17 / km
ahr:171 max:189 spiked:5/6c shoes: VJ Twister

Much more successful than my effort 2 years ago.
Found the hills tough, and must have walked about half the course.
Control 2 wasn't there, but I didn't waste much time looking (as there had been a similar incident last time).
Later saw a better route option to number 2, veered too low to number 5, and was silly enough to run past number 6 wasting about 3min!
Finished 17th out of 31. Quite happy with that.

Results:
http://adalgleish.net/esoc/events/longo2008/result...

Saturday May 31, 2008 #

Event: Irish 3 Day
 

Orienteering race (ELO 60min Score) 56:19 [4] 5.93 km (9:30 / km) +272m 7:44 / km
ahr:173 max:186 shoes: VJ Twister

The weather was hot, hot, hot!
Had a route in mind that would involve backtracking from the start to get 1 and 2, if I had time at the end. Sillyness meant I ran past 4 and decided to get it on my way back too.
No huge mistakes, but wasn't exactly spiking most controls.

Ended up getting 18 of 22 controls in order to make it back in time. Tactics paid off as I was in 3rd place (behind Andrew Dagleish and Duncan Grassie)!

My route is currently here (on an inferior map):

http://trail.motionbased.com/trail/activity/580552...

Results:
http://www.rstrain.ndtilda.co.uk/results_08/local/...

Friday May 30, 2008 #

Running long (Meadows) 35:13 [3] 6.7 km (5:15 / km)
ahr:172 max:189 shoes: Saucony Grid Fusion

Ran 2 and a half laps of the Meadows with Kyle.
Followed from a much-needed rest day yesterday.
Felt ok, was lapping at roughly 11:56 min.
Have in detail analysis with my new Garmin 305 on Motionbased:

http://trail.motionbased.com/trail/activity/579614...

Swimming long (Frontcrawl) 20:00 [3] 1.0 km (20:00 / km)

Felt I had improved breathing and rhythm today.
Did frontcrawl contiuously, needing to fix goggles after 3 and 12 lengths.

Self-discipline in counting helped me determine the distance accurately.
20 lengths in 20 min.

Note

Relieved to get the degree grade that I hoped for (",)

Thursday May 29, 2008 #

Note
(rest day)

The Garmin Forerunner 305 arrived in perfect time for my rest day.
Look forward to testing it tomorrow!

Wednesday May 28, 2008 #

Gym warm up/down (Cycle) 5:00 [3]
shoes: Saucony Grid Fusion

Just a short warm-up on the bike, at intensity 4.

Gym (Cross-trainer) 28:00 [4] 4.83 km (5:48 / km)
ahr:168 max:185 shoes: Saucony Grid Fusion

Did a set programme on the bike involving alternating intervals of 4 mins between intensity 3 and 8.
At intensity 3: strides = 110 av, 125 max
At intensity 8: strides = 200 av, 240 max

Swimming long (Frontcrawl) 20:00 [3] 0.95 km (21:03 / km)

Swim was slower than I would have liked, however, I haven't swim since last November, so can't really complain.
20 min continuous frontcrawl.
Felt good swimming in the "medium speed" lane, but will have to persist to improve to the "fast lane", which shouldn't take too long.
Did this after the short gym session...maybe a reason I didn't have the usual speed?

The distance is a bit of a guess, calcuted by guess and comparison to Kyle's effort. I've never been a good one for counting lengths!!

Tuesday May 27, 2008 #

Hill-running long (Arthur's Seat) 49:09 [4]
shoes: Saucony Grizzly Approach

Since tomorrow's hill race at Creiff is too expensive, Kyle and I went for a proper run on Arthur's Seat today.
Did our own thing for about 40min then met up for a jog home.
Found the hills extremely tough. Wasn't a great session. Very tough.

Monday May 26, 2008 #

Running long (Observatory hill) 40:31 [3]
ahr:169 max:183 shoes: Saucony Grid Fusion

What was meant to be a gentle recovery run became a bit more intense as the running felt good. Couldn't resist a jog up to the observatory to increase the length and climb of the run.

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