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Training Log Archive: immy

In the 9 days ending Jan 25, 2016:

activity	#	time	miles		km		+m
Running	13	6:32:07	40.89	(9:35)	65.81	(5:58)	1444
Orienteering	8	4:56:02	27.83	(10:38)	44.79	(6:37)	1049
Strength and conditioning	2	1:45:00
Total	14	13:13:09	68.72		110.6		2493

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Monday Jan 25, 2016 #

6 AM

Strength and conditioning 45:00 [1]

Sunday Jan 24, 2016 #

10 AM

Running warm up/down 10:16 [2] 1.75 km (5:53 / km) +45m 5:13 / km
shoes: inov8 X-talon 212s Jan 2016

Orienteering race 41:11 [4] 5.57 km (7:23 / km) +226m 6:09 / km
shoes: inov8 X-talon 212s Jan 2016

Running warm up/down 7:06 [2] 1.12 km (6:20 / km) +21m 5:47 / km
shoes: inov8 X-talon 212s Jan 2016

Saturday Jan 23, 2016 #

11 AM

Running warm up/down 13:54 [2] 1.98 km (7:01 / km) +31m 6:30 / km
shoes: inov8 X-talon 212s Jan 2016

Orienteering race 1:17:28 [4] 12.12 km (6:23 / km) +408m 5:28 / km
shoes: inov8 X-talon 212s Jan 2016

Running warm up/down 4:41 [2] 0.83 km (5:40 / km) +10m 5:20 / km
shoes: inov8 X-talon 212s Jan 2016

Friday Jan 22, 2016 #

4 PM

Running warm up/down 12:47 [2] 2.22 km (5:45 / km) +3m 5:43 / km
shoes: inov8 f-lite 195s July 15

Orienteering race 21:18 [5] 4.65 km (4:35 / km) +1m 4:35 / km
shoes: inov8 f-lite 195s July 15

Running warm up/down 10:09 [2] 1.82 km (5:35 / km) +2m 5:33 / km
shoes: inov8 f-lite 195s July 15

Thursday Jan 21, 2016 #

11 AM

Running long 2:02:06 [2] 15.9 km (7:41 / km) +935m 5:56 / km
shoes: inov8 X-talon 212s Jan 2016

Wednesday Jan 20, 2016 #

10 AM

Orienteering race 23:01 [4] 3.75 km (6:08 / km) +25m 5:56 / km
shoes: inov8 X-talon 212s Jan 2016

Prologue race at Hawea River. Funny area - a bit like Spain/Rotoiti with open areas and lots of scrubby bushes. Race went ok but not great, definite big mistake on 8 (1 minute, overshot completely), and then comparing with Lizzie afterwards, realised there were several ~30 s errors, which I hadn't predicted to be so big!! Otherwise my speed was good. Fun race but weird running at such a big scale, guess this explained my tendency to overshoot things a bit.

Running warm up/down 8:35 [2] 1.38 km (6:14 / km) +8m 6:03 / km
shoes: inov8 X-talon 212s Jan 2016

2 PM

Orienteering race 21:54 [4] 3.94 km (5:33 / km) +11m 5:29 / km
shoes: inov8 X-talon 212s Jan 2016

Running warm up/down 10:01 [2] 1.79 km (5:36 / km) +15m 5:23 / km
shoes: inov8 X-talon 212s Jan 2016

Tuesday Jan 19, 2016 #

10 AM

Running warm up/down 10:50 [2] 1.69 km (6:24 / km) +25m 5:58 / km
shoes: inov8 X-talon 212s Jan 2016

Orienteering race 50:40 [4] 6.1 km (8:18 / km) +169m 7:18 / km
shoes: inov8 X-talon 212s Jan 2016

Running warm up/down 9:40 [2] 1.71 km (5:40 / km) +20m 5:21 / km
shoes: inov8 X-talon 212s Jan 2016

6 PM

Running warm up/down 13:07 [2] 2.15 km (6:06 / km) +2m 6:05 / km
shoes: inov8 f-lite 195s July 15

Orienteering race 16:20 [4] 3.38 km (4:50 / km) +7m 4:47 / km
shoes: inov8 f-lite 195s July 15

Sprint at Wanaka Schools. Not sure if feeling fast or not but just went out to enjoy it. Unfortunately, think I threw this race away by losing 40 s on control 18!! went around wrong building :( Another 10 s loss on control 8 too.

Also I managed to fall over on the way to control 11 and graze my other (left) knee quite badly... At least I am symmetrical now. Knee is pretty sore.

Running warm up/down 7:03 [2] 1.16 km (6:05 / km) +18m 5:38 / km
shoes: inov8 f-lite 195s July 15

Monday Jan 18, 2016 #

Event: Southern O-Week & Otago Champs 2016

12 PM

Running warm up/down 10:06 [2] 1.63 km (6:11 / km) +39m 5:31 / km
shoes: inov8 X-talon 212s Jan 2016

Orienteering race 44:10 [3] 5.27 km (8:22 / km) +202m 7:02 / km
shoes: inov8 X-talon 212s Jan 2016

Middle distance at Matukituki. Saw Georgia already at the first control - must have had a nightmare, and yes it was so confusing! So many clearings - are they on the map?? looks like no?? Then almost at 2 tripped over and banged my knee, the same one damaged at Coppermine. Ouchie. Was quite slow and tentative for a bit after that. Another mistake at 8 by just shooting off down the hill without a plan - so many streams, are they on the map?? Found it eventually. Bit frustrated. Next loop was ok except again shot off down the hill to 12 running straight past the control. To be fair, I was expecting a vegetation boundary which didn't seem to exist...

Summary: quite fun, don't trust the vegetation. My knee is sore.

4 PM

Running warm up/down 21:21 [2] 4.01 km (5:19 / km) +47m 5:01 / km
shoes: inov8 X-talon 212s Jan 2016

Proper cool down in Wanaka as no really good place for warming down at event - too many people on the track.

Sunday Jan 17, 2016 #

8 AM

Running 17:16 [2] 3.57 km (4:50 / km) +35m 4:37 / km
shoes: inov8 f-lite 195s July 15

Short jog into Queenstown from accommodation to do a yoga/ballet class which was free. Was quite good, lots of stretching - I needed it! Have become very unflexible. I will work on this in the coming weeks.

Strength and conditioning 1:00:00 [1]

10 AM

Running 27:16 [2] 5.09 km (5:21 / km) +38m 5:10 / km
shoes: inov8 f-lite 195s July 15

5 PM

Running long 1:15:53 16.01 km (4:44 / km) +150m 4:32 / km
shoes: inov8 f-lite 195s July 15

Shortish "long run" for the week so I don't get too tired for SOW. Already feeling SO much better not being at work for the past couple of days, and getting some good sleep. Included 10 x 30 s fast just to keep it interesting. Nice day.

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