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Training Log Archive: Shminty

In the 7 days ending Mar 24:

activity # timemileskm+m
  Running15 8:12:37 50.72(9:43) 81.63(6:02) 980
  Orienteering10 3:03:52 19.48(9:26) 31.35(5:52) 440
  Strength and Conditioning1 30:00
  Drills5 25:00
  Total17 12:11:29 70.2 112.98 1420

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MoTuWeThFrSaSu

Sunday Mar 24 #

10 AM

Running 16:15 [1] 2.63 km (6:11 / km)
shoes: Asics Nimbus 18

Orienteering 17:24 [5] 4.54 km (3:50 / km)
shoes: Invo8 F-lite

Benevento
First race I felt tired running all week. Still put the effort in but a few too many poor routechoices / small mistakes.

Running 15:19 [1] 2.43 km (6:18 / km)
shoes: Asics Nimbus 18

Drills 5:00 [1]

Saturday Mar 23 #

7 AM

Running 15:31 [1] 2.66 km (5:50 / km)
shoes: Asics Nimbus 18

10 AM

Running 18:48 [1] 3.6 km (5:13 / km)
shoes: Inov8 X-Talon 210

Drills 5:00 [1]

Orienteering 13:39 [5] 3.67 km (3:43 / km)
shoes: Inov8 X-Talon 210

Paestum

Easier than last time we were here. Some walls officially crossable this time and uncrossable ones were at least clear on the map. Course could have been harder.

Still was a fair bit down. Generally losing time on the shorter legs, often could have seen control from last control / long way off but didn't realise in time.

Running 12:52 [1] 2.01 km (6:24 / km)
shoes: Asics Nimbus 18

2 PM

Running 1:45:25 [1] 16.37 km (6:26 / km) +870m 5:05 / km
shoes: Inov8 X-Talon 212 v3

Vesuvio
Up from the south side, through a burnt out forest. Think this might be the first volcano I've been up (at least recently-ish active, was smoking a bit in the crater)
Probably wouldn't have done this if I'd been closer to the money for the overall moc weekend prizes.

Friday Mar 22 #

8 AM

Strength and Conditioning 30:00 [1]

Yoga
12 PM

Running 24:03 [1] 4.37 km (5:30 / km)
shoes: Asics Nimbus 18

3 PM

Running 19:36 [1] 3.34 km (5:52 / km)
shoes: Asics Nimbus 18

Drills 5:00 [1]

Orienteering 15:11 [5] 4.56 km (3:20 / km)
shoes: Invo8 F-lite

Ascea
Maybe the most dull sprint I have ever done. Though I still managed to make 2 small mistakes. There was also a closed gate 3 controls from end so they decided to stop the race at #14...!

Running 17:58 [1] 3.04 km (5:55 / km)
shoes: Asics Nimbus 18

Thursday Mar 21 #

10 AM

Running 16:17 [1] 3.08 km (5:17 / km)
shoes: Asics Nimbus 18

Drills 5:00 [1]

Orienteering 6:30 [5] 1.98 km (3:17 / km)
shoes: Inov8 X-Talon 210

Knock Out
Quarter Final
Santa Maria
Top 3 to qualify

Took my own bad route choice to #1 but Peter led the main group slightly wrong so I got to it first. Then led until #9 where Peter came past as I was slowing down thinking about turning round to take another route. In the end I didn't and just made sure not to lose second. Run in on the beach, knew there was at least 1 other behind and just dug in.

2nd behind Peter.

Running 10:01 [1] 1.61 km (6:13 / km)
shoes: Inov8 X-Talon 210

11 AM

Running 10:30 [1] 1.74 km (6:02 / km)
shoes: Inov8 X-Talon 210

Orienteering 5:29 [5] 1.53 km (3:35 / km)
shoes: Inov8 X-Talon 210

Semi
2 to Qualify

Took a different route to 2, came out in second. Overtook Vojtech to 3, Peter came past to 7 then stopped and turned half way through leg. Confused me and stopped for some seconds before carrying on, was enough to come to 7 in 3rd place and although I chased I couldn't quite catch Oystein.

Running 10:30 [1] 1.77 km (5:56 / km)
shoes: Asics Nimbus 18

4 PM

Running 14:14 [1] 2.57 km (5:32 / km)
shoes: Asics Nimbus 18

Orienteering 8:45 [5] 1.45 km (6:02 / km) +130m 4:10 / km
shoes: Invo8 F-lite

B Final
Castellabate

Woah. I need to learn how to run down steps faster.
Somehow I ended up 3rd, I'm not sure how as deserved last.

Running 10:16 [1] 1.66 km (6:11 / km)
shoes: Asics Nimbus 18

Wednesday Mar 20 #

10 AM

Running 15:10 [1] 1.76 km (8:37 / km) +110m 6:34 / km
shoes: Asics Nimbus 18

Orienteering 52:00 [2] 4.28 km (12:09 / km) +310m 8:55 / km
shoes: Asics Nimbus 18

Castelcivita
Downhill intervals
Like the final yesterday.
Wet though
Took it easy, 4 days of racing coming up.
1 PM

Orienteering 29:00 [3] 2.8 km (10:21 / km)

Roccadaspide
Back to yesterday's final area
Pairs with Mary. Struggling to keep up on the uphill stairs!

Tuesday Mar 19 #

7 AM

Running 15:04 [1] 2.71 km (5:34 / km)
shoes: Asics Nimbus 18

10 AM

Running 11:32 [1] 2.15 km (5:22 / km)
shoes: Asics Nimbus 18

Drills 5:00 [1]

Orienteering 17:09 [4] 3.42 km (5:01 / km)
shoes: Invo8 F-lite

MOC Camp
Trentinara
Qualifier

Ok. Held a little back physically. Could have been better technically.

Running 10:24 [1] 1.48 km (7:02 / km)
shoes: Asics Nimbus 18

4 PM

Running 13:23 [1] 2.32 km (5:46 / km)
shoes: Asics Nimbus 18

No drills, just 90s harder and a couple of strides.

Orienteering 18:45 [4] 3.12 km (6:01 / km)
shoes: Invo8 F-lite

Roccadaspide
Final
Woah. What an area. Complicated and steep (lots and lots of steps).
Took 5 controls to really get into the map, in which time I binned a lot of time. Riccardo came past me at 3 (where I'd misread contol circle as printing wasn't so clear as normal).
Really need to do a bit of training on this type of area instead of diving straight into a race.

Running 19:01 [1] 1.79 km (10:37 / km)
shoes: Asics Nimbus 18

Monday Mar 18 #

7 AM

Running 45:06 [1] 8.31 km (5:26 / km)
shoes: Asics Nimbus 18

From apartment to see where my grandparents use to live.
12 PM

Running 45:22 [1] 8.23 km (5:31 / km)
shoes: Asics Nimbus 18

From St Peter's Pool with Aston, Mary and Peter before flying to Italy.

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