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Training Log Archive: martin(uk)

In the 7 days ending Jul 15, 2018:

activity # timemileskm+m
  Orienteering6 5:32:10 26.15(12:42) 42.09(7:54) 417
  Running3 48:22 2.91(16:38) 4.68(10:20) 71
  Total6 6:20:32 29.06(13:06) 46.77(8:08) 487
  [1-5]6 4:15:51

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MoTuWeThFrSaSu

Sunday Jul 15, 2018 #

11 AM

Orienteering 1:49:20 intensity: (1:44:11 @0) + (5:09 @1) 9.4 km (11:38 / km) +117m 10:57 / km
ahr:92 max:123

Urban Race planning.

Friday Jul 13, 2018 #

10 AM

Running 8:25 intensity: (1:49 @0) + (2:26 @1) + (3:56 @2) + (14 @3) 1.03 km (8:12 / km) +39m 6:53 / km
ahr:124 max:141

Orienteering race 1:09:06 intensity: (10 @0) + (10 @1) + (7 @2) + (7:49 @3) + (59:25 @4) + (1:25 @5) 10.75 km (6:26 / km) +82m 6:11 / km
ahr:161 max:177

WMOC Long Final, Gribskov. 9.4km, 160m. 31st.

A very controlled run, without any mistakes, though looking at the splits I was often not picking the best routes.

Best run of the week for me, and best result. Happy with best Brit result, but a top 20 result would have been nice (but would have required me to be 4 minutes faster, and at that speed I might have been making mistakes).

http://obasen.orientering.se/winsplits/online/en/d...

http://3drerun.worldofo.com/2d/?server=www.o-track...

Thursday Jul 12, 2018 #

11 AM

Orienteering 30:57 intensity: (16:00 @0) + (13:35 @1) + (1:22 @2) 3.19 km (9:41 / km) +14m 9:29 / km
ahr:113 max:130

WMOC Long model, Gribskov.

Quite a lot bushier than the areas by the sea, and more brashed. Not as nice as the last couple of days.

Wednesday Jul 11, 2018 #

12 PM

Running 11:29 intensity: (27 @0) + (1:27 @1) + (5:12 @2) + (4:23 @3) 1.53 km (7:30 / km) +6m 7:21 / km
ahr:136 max:149

Orienteering race 33:08 intensity: (7 @0) + (7 @1) + (10 @2) + (50 @3) + (27:05 @4) + (4:49 @5) 5.25 km (6:19 / km) +35m 6:06 / km
ahr:166 max:178

WMOC Middle Final, Tisvilde Hegn. 4.6km, 95m. 45th.

A good start to the course, but then not careful enough at #9 and ended up floundering round not knowing quite where to look. Found a flag, read the code for my #6, and ran away from it, but then realised I was looking for #9, and it was my control. Doh!

Slowed a bit after that in order to try to remain in control, but took a poor angle to #15, starting searching, and came across #16. Sorted that out and then got in a race with a couple of others to the finish.

45th was 2nd Brit behind Jon (30.5), but ahead of Charlie (35), Richard P (34.5) and Jules B (39.5).

http://obasen.orientering.se/winsplits/online/en/d...

https://www.tractrac.com/viewer/index.php?target=h...

Tuesday Jul 10, 2018 #

9 AM

Running 22:10 [3] 1.41 km (15:41 / km) +25m 14:24 / km

Running 6:18 intensity: (1:58 @1) + (2:56 @2) + (1:24 @3) 0.71 km (8:54 / km)
ahr:133 max:147

Orienteering 53:08 intensity: (9 @0) + (10 @1) + (6 @2) + (1:26 @3) + (49:03 @4) + (2:14 @5) 8.69 km (6:07 / km) +99m 5:47 / km
ahr:166 max:181

WMOC Forest Qualifier, Tisvilde Hegn. M50-3, 7.6km, 120m. 8th (20 to qualify)

A bit scrappy in several places but no bad mistakes, so safely through to the A Final. Without a map it's hard to estimate how much time I lost, but Winsplits Online reckons only 2 minutes.

Right calf still quite tight, but it was the nav rather than my running speed that was costing me time.

http://obasen.orientering.se/winsplits/online/en/d...

https://www.tractrac.com/viewer/index.php?target=h...

Monday Jul 9, 2018 #

12 PM

Orienteering 36:31 intensity: (1:48 @0) + (6:23 @1) + (20:17 @2) + (8:03 @3) 4.81 km (7:36 / km) +70m 7:05 / km
ahr:132 max:148

WMOC Forest model event, Tisvilde Hegn.

Lovely spruce forest with sand dune hills mapped with 2.5m contours. Map was great. I ran here twice 7 years ago in the USIC champs.

Looking forward to some great races in the next couple of days.

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