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Training Log Archive: Mark Two

In the 7 days ending Mar 23:

activity # timemileskm+m
  Run4 2:23:45 13.12(10:57) 21.12(6:48) 741
  Strength & Conditioning2 1:30:00
  Orienteering2 1:08:57 4.97(13:52) 8.0(8:37) 378
  Urban Orienteering1 58:35 5.97(9:49) 9.6(6:06) 10
  Hill/Terrain reps1 47:21 3.36(14:07) 5.4(8:46) 230
  Total10 6:48:38 27.41 44.12 1359

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Saturday Mar 23 #

11 AM

Run 10:00 [3] 1.0 km (10:00 / km) +100m 6:40 / km

Jog up to the start.
12 PM

Orienteering race 44:24 [4] 4.5 km (9:52 / km) +240m 7:47 / km

Long middle ( I ran Brown ) at Haverthwaite heights. Such a great area. Shame I wasn't particulalry great. Not precise enough with direction on some controls ditto height judgement. Having said that, biggest time loss was one where they hadn't cut the circle and obscured a hill next to the one with my control leaving me quite confused.

Friday Mar 22 #

12 PM

Run 47:59 [3] 7.12 km (6:44 / km) +375m 5:20 / km

Twmbarlwm with Alice

Thursday Mar 21 #

10 AM

Strength & Conditioning 45:00 [3]

7 PM

Hill/Terrain reps intervals 47:21 [4] 5.4 km (8:46 / km) +230m 7:14 / km

Swansea Intervals. Trying to get these going again. Got Oscar, William, Iestyn, Catrin and Megan S along this week as well as us old gits. So a good start. Hope they maintain their enthusiasm. Should be easier when the clocks change and we get to run by Three Cliffs Bay.

For this week, Mumbles hill and relatively short - dark by the end, and a session like this a novelty for many of them - 4 * 2.10 - in terms of hard efforts. They all seemed to enjoy it.

Wednesday Mar 20 #

7 PM

Urban Orienteering race 58:35 [4] 9.6 km (6:06 / km) +10m 6:04 / km

SWOC street O from Canton. Made a bit of a fundamental error in forgetting to bring my headlight. It made reading the map, and clue sheet somewhat tricky.

Monday Mar 18 #

10 AM

Strength & Conditioning 45:00 [3]

7 PM

Run 1:10:46 [3] 11.5 km (6:09 / km) +216m 5:38 / km

Ashton Court from Keith's wth the Monday night crew.

A shocking bit of insubordination from some of the younger elements, when they declined the injuction to take the second Zig Zag in the woods, to allow Keith and myself to take a short cut.

Sunday Mar 17 #

11 AM

Run 15:00 [3] 1.5 km (10:00 / km) +50m 8:34 / km

Warm up.
12 PM

Orienteering race 24:33 [4] 3.5 km (7:01 / km) +138m 5:52 / km

Compass sport cup qualifier at Triscombe on the Quantocks. Really an M60 now - Green course. And a very underplanned Green at that. Won by Flurry (M18) in under 18 mins !

Very straightforward - point compass , look up and go. Minor hesitation on leaving the forest at the end. Map showing a patch of green , which was non existent on the ground as far as I could see. Other than that no problems. Happy to just beat Jamie's dad.

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