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Training Log Archive: Whitesheep

In the 7 days ending May 2, 2011:

activity	#	time	miles		km		+m	load
Orienteering	5	5:28:00	24.54	(13:22)	39.5	(8:18)	400	147.5
Off-road running	5	2:02:00	15.45	(7:54)	24.86	(4:54)		53.6
S&C	2	1:05:00						26.8
Road running	2	50:00	5.65	(8:51)	9.09	(5:30)		10.0
X-training	1	15:00						3.0
Total	9	9:40:00	45.64		73.45		400	240.9

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Monday May 2, 2011 #

2 PM

Road running 25:00 [1] 4.55 km (5:30 / km)
shoes: Asics 2150 (ii)

Recovery run with Em to S Norwood with a few faster stretches thrown in.

Sunday May 1, 2011 #

8 AM

Orienteering race 1:36:00 **** 12.5 km (7:41 / km) +250m 6:59 / km
shoes: Jalas Jukkola

Tiomila 8th leg
Felt confident after the training that I could step up the pace but stay in control of the navigation. The second part was right but not the first.
Positives were I had a really clean run with nothing more than minor wobbles, and not even many of those. Only the 2nd last could count as a mistake, where I fell into the trap of thinking the race was done when actually there was a cheeky "extra" control, which I banana-ed. I don't think there was ever any danger of a major mistake.
On the downside I was pretty flat physically and not fast enough to beat the mass start.
Overall I probably wasn't in a position to be more aggressive, either physically (quite a big fortnight of marathon training) or technically (very little technical stuff in the last year). So this has to go down as a good run despite being half an hour slower than the leaders.
Good performances across the board I think from Sugarloaf OK and a pleasing result.

Off-road running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: Jalas Jukkola

Saturday Apr 30, 2011 #

Event: 10MILA 2011

12 PM

Orienteering 1:02:00 [3] **** 8.0 km (7:45 / km) +150m 7:05 / km
shoes: Jalas Jukkola

Tiomila open long course
Took this at more of a steady pace, focusing on simplification to make sure I got on the right hilltops first of all. Couple of minor wobbles in the control circles, but basically no navigation problems.

Off-road running warm up/down 15:00 [1] 2.73 km (5:30 / km)
shoes: Jalas Jukkola

Friday Apr 29, 2011 #

12 PM

Orienteering 1:00:00 [2] **** 7.0 km (8:34 / km)
shoes: Jalas Jukkola

Training course on Ulvsjon from Ravinen club hut. Fared a bit better on a 1:10,000 map and was in control most of the way.

Off-road running 35:00 [2] 7.0 km (5:00 / km)
shoes: Jalas Jukkola

Then crossed the bridge and ran back to Nick's flat in the sunshine. Great.

7 PM

Orienteering 45:00 *** 5.0 km (9:00 / km)
shoes: Jalas Jukkola

Part of the tiomila training course in reverse. Took it pretty slowly in places, trying to take in as much of the detail as possible. No problems, although I must admit most of the controls were pretty easy in reverse.

Off-road running warm up/down 20:00 [1] 3.64 km (5:30 / km)
shoes: Jalas Jukkola

Thursday Apr 28, 2011 #

7 PM

Orienteering 1:05:00 **** 7.0 km (9:17 / km)
shoes: Salomon XA

Easy training run out on Nacka reserve. Took the navigation very slowly, but still a bit overwhelmed by the detail. Lost myself a couple of times by not simplifying enough among the mountain bike tracks and dot knolls.

Wednesday Apr 27, 2011 #

6 PM

Off-road running intervals 37:00 [4] 9.0 km (4:07 / km)
ahr:170 max:183 shoes: Asics 2150

5x 1 mile reps at S Norwood off 90s
Wanted to keep the pace conservative and the recoveries short. All went pretty much to plan.
Times were 6:15, 10, 13, 12, 10

Road running warm up/down 25:00 [1] 4.55 km (5:30 / km)
shoes: Asics 2150

Tuesday Apr 26, 2011 #

11 AM

S&C 40:00

Upper body + easyish legs and core.

X-training warm up/down 15:00 [1]

8 PM

S&C 25:00

pilates, easier than usual and more stretching.

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