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Training Log Archive: AlistairR

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Running7 3:42:38 24.11(9:14) 38.8(5:44) 263
  Orienteering2 3:09:31 13.98(13:33) 22.5(8:25) 650
  Strength/Core1 25:00
  Total7 7:17:09 38.09 61.3 913
averages - rhr:45

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Sunday Oct 23, 2016 #

Running 20:00 [2] 2.5 km (8:00 / km)
shoes: Inov8 X-Talon 212 (Pair 3)

Warm up.

Orienteering 20:00 [3] 2.0 km (10:00 / km)
shoes: Inov8 X-Talon 212 (Pair 3)

First control and a half of the women's course as the maps were in the wrong box, realised a wee bit after the first control and walked back to the start and waited another 40mins for all the elites to start so that I could restart.

Orienteering race 2:01:09 [4] 14.0 km (8:39 / km) +650m 7:01 / km
shoes: Inov8 X-Talon 212 (Pair 3)

Don't like long distances. Don't like bashing through native bush. Similar feeling to after WUOC long.

First loop was good, nailed 1-7 at a steady pace. Lost some time on 8 as I didn't realise how high it was. But scrappy on 9-12 and got grumpy at all the shitty green. Long leg was ok, but felt like I'd lost heaps of time when I probably hadn't and almost dnf'd at the spectator, should have realised the green would slow everyone and just push myself around the last loop, but I thought I was way out the back and just run round not concentrating on the map and losing way more time which actually put me way out the back. Just need to get better mental focus for long distance races, maybe I was also a bit unprepared for the bush bashing as I could run fast in all the more open runnable bits. Anyway, will try and redeem myself in the middle tomorrow, a much more sensible distance.

Saturday Oct 22, 2016 #

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Inov8 X-Talon 212 (Pair 3)

15 up 10 down.

Orienteering race 18:22 [5] 3.5 km (5:15 / km)
shoes: Inov8 X-Talon 212 (Pair 3)

Alpine O weekend shirt distance at Castle Hill village, well in the forest above it and then finished in the village. Cool patch of native bush, some fast bits and alot of slow stuff. Ran straight past the start triangle in the wrong direction and then had to back track but pretty sure most people did that. Pretty clean all the way up to 9, just a few legs where I drifted off my bearing slightly as there weren't any north lines. Lost about a minute in 10 as I want to high and the map was a bit strange. Ended up 5th, Nick won it in around 16.30.

Orienteering 30:00 [2] 3.0 km (10:00 / km)

Control collecting.

Friday Oct 21, 2016 #

Running 22:13 [2] 4.2 km (5:17 / km) +21m 5:10 / km
ahr:133 max:146 shoes: New Balance Zante v2

In chch so no gym and no bike, just an easy cruise along the river, Hip/ITB slightly sore again but legs feeling good.

Thursday Oct 20, 2016 #

Running 30:41 [2] 5.4 km (5:41 / km) +116m 5:08 / km
ahr:132 max:148 rhr:40 shoes: New Balance Zante v2

Easy run from home in christchurch after work. Legs starting to feel good again, but had sore spot on my hip where it felt like ITB was rubbing around (right side). Hopefully comes to nothing. Having a proper recovery week after this weekend before my next block of training anyway.

Wednesday Oct 19, 2016 #

Running 37:56 [2] 7.0 km (5:25 / km)
ahr:141 max:159 rhr:42 shoes: New Balance Zante v2

Easy run before driving up to Christchurch, legs still got a few sore spots.

Tuesday Oct 18, 2016 #

Running 46:19 [2] 9.1 km (5:05 / km) +87m 4:51 / km
ahr:142 max:164 rhr:46

Easy cruise from uni, calves still pretty tight, especially right one.

Monday Oct 17, 2016 #

Strength/Core 25:00 [3]

Usual core stuff.

Running 40:29 [2] 6.6 km (6:08 / km) +39m 5:57 / km
ahr:142 max:156 rhr:50 shoes: New Balance Zante v2

jog to the gym, over to the track, nice easy warm up and then 2 strides before jogging back to uni. Legs sore from yesterday but loosened up, calves were the worst but should be ok in a few days.

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