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Training Log Archive: Rich

In the 7 days ending May 6, 2019:

activity # timemileskm+m
  Running6 3:10:55 22.55(8:28) 36.29(5:16) 422
  Orienteering2 2:11:30 16.01(8:13) 25.77(5:06) 578
  Total6 5:22:25 38.56(8:22) 62.06(5:12) 1000
  [1-5]6 5:19:03

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Monday May 6, 2019 #

10 AM

Running warm up/down 16:44 [2] 2.79 km (6:00 / km) +1m 5:59 / km
shoes: Inov8 X Talon 212 (5)

Orienteering race 36:04 intensity: (14 @1) + (3 @2) + (26 @3) + (33:39 @4) + (1:42 @5) 7.58 km (4:46 / km) +147m 4:20 / km
ahr:165 max:171 shoes: Inov8 X Talon 212 (5)

BOC Relay @ Middleton Park - 3rd

Buzzing to get a podium after a gap of a few years. We knew it would be difficult and take a bit of luck, which came from EUOC mp and Nathan running the wrong way around the final loop.

Solid from Ant but was obvious mistakes were being made. This is a type of terrain I'm comfortable in though and was confident a clean run could keep us in the hunt. I pushed hard and was secure throughout with the only slight mistake being ~20s at 5 hunting among the many holes in the ground. Slight directional time loss on 7 also but that was about it. Managed to pull back time on OD; had caught Matt but he pulled time out on the fast running in the last 3rd of the course.

Peter did what he needed and beat Willy into the finish but didn't realise it was a podium until informed. With Peter likely making his move north permanent, this was probably the last time we would be in the hunt for a podium position so a good way to finish.

https://www.boc.routegadget.co.uk/rg2/#39&route=50...

Running warm up/down 10:38 [1] 1.6 km (6:38 / km) +7m 6:29 / km
shoes: Inov8 X Talon 212 (5)

Sunday May 5, 2019 #

Event: British Orienteering Championships
 
12 PM

Running warm up/down 16:02 intensity: (50 @0) + (3:39 @1) + (1:01 @2) + (10:18 @3) + (14 @4) 2.01 km (8:00 / km) +150m 5:49 / km
ahr:138 max:155 shoes: Inov8 X Talon 212 (5)

Orienteering race 1:35:26 intensity: (4 @0) + (10 @1) + (11 @2) + (58 @3) + (1:27:30 @4) + (6:33 @5) 18.19 km (5:15 / km) +431m 4:41 / km
ahr:165 max:173 shoes: Inov8 X Talon 212 (5)

BOC Long - Kilnsey

Fairly uneventful. Started decent, went right to avoid the climb on the long leg and got bored on the long leg across to 11. A few wobbles on the pits at 13, 14 and 15 where Matt E caught me. Stayed close with him with superior micro route choices until 20 after which Matt quickly put a significant gap between us up the hill. Couple of small errors on 21 and 22. Probably ~2 min errors total; just don't run fast enough currently.

https://www.boc.routegadget.co.uk/rg2/#38&route=50...

Running warm up/down 4:47 [1] 0.46 km (10:28 / km) +3m 10:08 / km
shoes: Inov8 X Talon 212 (5)

Token gesture - bottom of my left foot was really sore after landing hand on a rock at some point on the course.

Friday May 3, 2019 #

8 AM

Running 33:32 intensity: (17 @0) + (49 @1) + (23:05 @2) + (9:21 @3) 7.37 km (4:33 / km) +55m 4:23 / km
ahr:136 max:153 shoes: Adidas Adizero Adios Boost (4)

Wednesday May 1, 2019 #

7 AM

Running 24:42 intensity: (46 @0) + (3:22 @1) + (18:11 @2) + (2:23 @3) 5.1 km (4:50 / km) +25m 4:44 / km
ahr:130 max:150 shoes: Sketchers Go Run Gen.5

Tuesday Apr 30, 2019 #

1 PM

Running 50:50 intensity: (57 @0) + (19:33 @1) + (22:00 @2) + (6:51 @3) + (1:29 @4) 10.02 km (5:04 / km) +158m 4:42 / km
ahr:130 max:160 shoes: NB Fresh Foam Zante V2

Out and back to Cauldwell Woods. Loops around the woods with some hill efforts.
5 PM

Running 33:40 intensity: (28 @0) + (7:03 @1) + (25:32 @2) + (37 @3) 6.94 km (4:51 / km) +23m 4:46 / km
ahr:127 max:142

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