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Training Log Archive: Shminty

In the 7 days ending Aug 27:

activity # timemileskm+m
  Running11 4:26:56 31.28(8:32) 50.34(5:18)
  Orienteering6 2:18:56 16.18(8:35) 26.04(5:20)
  Drills2 10:00
  Total11 6:55:52 47.46 76.38

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Sunday Aug 27 #

6 AM

Running 15:37 [1] 3.1 km (5:02 / km)
shoes: Karrimor Road 3

9 AM

Running 11:15 [1] 2.12 km (5:18 / km)
shoes: Karrimor Road 3

Drills 5:00 [1]

Running 3:21 [3] 0.78 km (4:18 / km)
shoes: Inov8 X-Talon 190 no.3

inc 90s hard

Orienteering 12:23 [5] 3.64 km (3:24 / km)
shoes: Inov8 X-Talon 190 no.3

World Cup Sprint
Cesis
Qualifier

Set off with another 2 guys and they seemed to fly out of the start. But wasn't really bothered by it. Saw a lot of other people out there, punched 10 just behind Gaute (on another heat) and had the next 2 controls the same, he was running a bit slower than I wanted but every time I went to overtake he'd speed Up (or so it seemed ;) ). Only mistake of any note was not seeing that an uncrossable fence interrupted one of my routes and had to run a bit longer to get round it, although was probably still the quickest route.

Bit surprised to finish second but was pretty tight just behind me. Probably sprint that best suits me at the moment.

Running 9:52 [1] 1.42 km (6:57 / km)
shoes: Karrimor Road 3

5 PM

Running 10:26 [1] 1.98 km (5:16 / km)
shoes: Karrimor Road 3

With Hector round quarantine.

Drills 5:00 [1]

Running 3:41 [3] 0.84 km (4:23 / km)
shoes: Inov8 X-Talon 190 no.3

Orienteering 16:10 [5] 4.41 km (3:40 / km)
shoes: Inov8 X-Talon 190 no.3

World Cup 3
Sprint Final

17th +51s http://www.wcup2017.lv/doc/WCUP2017-Sprint-MenFina...

Technically a good race, maybe 5s on a routechoice but there was higher risk of going through slower veg which is why I chose my route.

This time I didn't max out as much as I did at WOC so feel I didn't leave it all out there, maybe too cautious in first half?

And with that my international individual sprint season is over. I wanted to be more consistent this year and I think I've achieved that - in the 3 main sprints (World Cup 1, WOC and WC3) I've been +53, 51 and 51s down on winner! I put it down to moving to Scotland which enabled training with Central, regular sprint training and of course working with Graham as my coach.

Plenty still to work on for next year.

Running 12:38 [1] 1.95 km (6:29 / km)
shoes: Karrimor Road 3

Saturday Aug 26 #

7 AM

Running 19:36 [1] 4.09 km (4:48 / km)
shoes: Karrimor Road 3

12 PM

Running 14:38 [1] 2.5 km (5:51 / km)
shoes: Oroc 280 no.3

Up and down the enclosure.

Orienteering 13:18 [2] 1.77 km (7:31 / km)
shoes: Oroc 280 no.3

Running 7:02 [1] 1.01 km (6:58 / km)
shoes: Oroc 280 no.3

Friday Aug 25 #

7 AM

Running 19:21 [1] 3.93 km (4:55 / km)
shoes: Karrimor Road 3

12 PM

Running 20:30 [2] 3.3 km (6:13 / km)
shoes: Oroc 280 no.3

Running and some warm up map action.

Orienteering 46:44 [5] 6.74 km (6:56 / km)
shoes: Oroc 280 no.3

World Cup Round 3
Latvia
Middle

Weirdly I actually enjoyed this. Green was thick but not too much of a fight to get through. Was scrappy but no big time loses. Probably went straight a bit too much.

Running 13:35 [1] 2.25 km (6:02 / km)
shoes: Oroc 280 no.3

Thursday Aug 24 #

11 AM

Running 10:10 [1] 1.66 km (6:07 / km)
shoes: Oroc 280 no.3

Orienteering 27:35 [2] 3.19 km (8:39 / km)
shoes: Oroc 280 no.3

WC Middle Model
Going well until I came across an open reentrant, thought I must have drifted off line so adjusted and then couldn't find control. Turns out I was online and map was dodgy.

Wednesday Aug 23 #

7 PM

Running 21:56 [1] 4.45 km (4:56 / km)
shoes: Karrimor Road 3

Travelling to Latvia, looking round next year's sprint areas in Riga in the afternoon. Evening jog with Cat from accommodation.

Tuesday Aug 22 #

11 AM

Running 12:11 [1] 2.2 km (5:32 / km)
shoes: Kalenji Trail

Orienteering 22:46 [4] 6.29 km (3:37 / km)
shoes: Inov8 X-Talon 212 v2

Grangemouth Sprintervals
Trying hard but intensity was difficult to maintain, skipped the last rep.

6:29
4:06
4:53
3:20
3:58

Running 21:03 [1] 3.83 km (5:30 / km)
shoes: Inov8 X-Talon 212 v2

Pre, rest and post sprintervals.
Did a few strides to finish.

Monday Aug 21 #

5 PM

Running 40:04 [2] 8.93 km (4:29 / km)
shoes: Karrimor Road 3

Run round Uni and Bridge of Allan after 7 hours mapping.
Strides to finish.

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