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Training Log Archive: CharlWard

In the 7 days ending Aug 2, 2015:

activity	#	time	miles		km		+m
Running	10	2:58:57	21.93	(8:10)	35.29	(5:04)	179
Orienteering	3	43:49	6.62	(6:37)	10.65	(4:07)	80
Total	12	3:42:46	28.54	(7:48)	45.94	(4:51)	259

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Sunday Aug 2, 2015 #

Orienteering 15:27 [5] 3.8 km (4:04 / km) +25m 3:56 / km

WOC Sprint Final - 17th.

Can't really ask for more from a first WOC final.
A bit of a case of ''what if I did that instead of that..." but really happy to break into the top 20.
Not as technical as expected, and did not anticipate the long ending through the park.

Non-optimum routes for controls 1, 2, 3, 8 (ran across the grass from 7, thought the flower beds lined it all, turned around and ran back to the path ~10s), 18 (~8s), 19.
Pretty dead once I hit the arena, could barely read the map.
Left everything out there and can't do more than that.

The noise was phenomenal, I loved every second. Home World Champs are the best - here's to another in 16 years?

4 PM

Running warm up/down 18:00 [2] 3.5 km (5:09 / km) +3m 5:07 / km

5 PM

Running 5:30 [2] 1.0 km (5:30 / km) +11m 5:13 / km

A rather interrupted and pathetic WD.

Saturday Aug 1, 2015 #

1 PM

Running 22:21 [2] 4.66 km (4:48 / km) +2m 4:47 / km

Ardersier - Fort George.

Literally couldn't have hit worse weather.
Got caught in the bad 30mins of the day, so cut it shorter than planned.

Friday Jul 31, 2015 #

Orienteering 13:49 [5] 3.6 km (3:50 / km)

WOC Qualifier, Forres.

Really solid run, stuck to the plan and it worked.
No risks or anything special; so excited to be in the final!

5 PM

Running warm up/down 14:09 [2] 2.95 km (4:48 / km) +2m 4:47 / km

6 PM

Running warm up/down 12:01 [2] 2.05 km (5:52 / km) +2m 5:50 / km

Thursday Jul 30, 2015 #

12 PM

Running 20:18 [2] 3.91 km (5:11 / km) +17m 5:05 / km

Nairn Model.

C • 3rd 2

Wednesday Jul 29, 2015 #

12 PM

Running 28:37 [3] 6.1 km (4:41 / km) +16m 4:38 / km

Lossie.
WU, short intervals and WD.

Tuesday Jul 28, 2015 #

4 PM

Running 32:06 [2] 6.56 km (4:54 / km) +3m 4:53 / km

Ardersier, along the coast to Fort George and back.

C • Looks 1

Monday Jul 27, 2015 #

5 PM

Running warm up/down 13:03 [2] 2.42 km (5:24 / km) +76m 4:40 / km

6 PM

Orienteering 14:33 [4] 3.25 km (4:29 / km) +55m 4:08 / km

Inverness Squad Sprint.
Pretty slow to get going, but really enjoyed it and felt in control from 6 onwards.
Went over an uncrossable fence that had fallen down next to the crossable bit, so tehcnically DQ'd :( - annoyed as I should have noticed and not gone over it, but overall a really positive run and enjoyable.

Running warm up/down 12:52 [2] 2.14 km (6:00 / km) +47m 5:25 / km

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