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Training Log Archive: roar

In the 7 days ending Jul 21:

activity # timemileskm+mload
  O-training6 6:36:18 29.16(13:35) 46.93(8:27) 116720c99.7
  Running (off-road)4 2:14:57 10.77(12:32) 17.32(7:47) 37114.1
  Hill Walk1 32:17 0.85(37:47) 1.38(23:29) 1171.6
  Running (road)1 25:00 2.81(8:54) 4.52(5:32) 362.5
  Total10 9:48:32 43.59(13:30) 70.15(8:23) 169120c117.9
  [1-5]10 8:37:21

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MoTuWeThFrSaSu

Sunday Jul 21 #

3 PM

Running (road) 25:00 intensity: (24 @0) + (24:16 @1) + (20 @2) 4.52 km (5:32 / km) +36m 5:19 / km
ahr:127 max:147 shoes: New Balance 880-V7

In Norrköping after driving up. Back from the car rental drop off to the accommodation. Lovely run in the light drizzle with some bits along the river too. Then an evening wandering around the oringen centre and buying stuff.

Saturday Jul 20 #

10 AM

O-training 1:13:30 intensity: (1:47 @0) + (35:38 @1) + (14:20 @2) + (21:31 @3) + (14 @4) 9.27 km (7:56 / km) +260m 6:57 / km
ahr:142 max:162 shoes: 2019 Inov8 X-talon 212 v2

Longish with Conor in some map just north of Stromstad. It was an old map with old mapping style (ie vague), and old vegetation. Started with 1 OK but from then didn't really get on with the map in control circles. Leg execution was good though, kinda useful practice for simplified though navigation but we had to stop at almost everyone control to wonder if we were right. Fun running with Conor and chatting about stiff in real time, but also hard to not get distracted by that.

Friday Jul 19 #

Note

Haven't been sleeping that well so skipping afternoon training because I feel like I'm a bit at risk of getting sick. Got a wasp sting on my ankle on Wednesday that's decently swollen now and slightly impinges certain movements. Also very very itchy.

Relacing my shoes has helped loads for my feet too, almost not sore!
10 AM

Running (off-road) 13:35 intensity: (20 @0) + (13:15 @1) 1.89 km (7:11 / km) +83m 5:54 / km
ahr:122 max:144 shoes: 2019 Inov8 X-talon 212 v2

To the start. Feeling tired this morning.

O-training 58:20 intensity: (10:09 @1) + (2:41 @2) + (17:25 @3) + (25:49 @4) + (2:16 @5) **** 7.51 km (7:46 / km) +205m 6:50 / km
ahr:157 max:182 shoes: 2019 Inov8 X-talon 212 v2

World cup 2015 - Munkedal
Significantly better than yesterday. Had a much more aggressive and focused mental state without actually running super fast. Made sure to look at the control circles properly and had better confidence on entries and exits.
5 PM

Hill Walk 32:17 intensity: (16:35 @0) + (15:42 @1) 1.38 km (23:29 / km) +117m 16:29 / km
ahr:105 max:133 shoes: 2019 Inov8 X-talon 212 v2

Group effort straight line up the hill behind the house for fun. Bit of scrambling necessary. Fun.

Thursday Jul 18 #

11 AM

Running (off-road) 24:14 intensity: (3:33 @0) + (20:05 @1) + (2 @2) + (3 @3) + (31 @4) 3.57 km (6:48 / km) +81m 6:06 / km
ahr:118 max:168 shoes: 2019 Inov8 X-talon 212 v2

Warm up with the group. Quite a long one. I made a right mess of finding the start.

O-training 59:20 intensity: (16 @0) + (14:20 @1) + (21:54 @2) + (20:27 @3) + (2:23 @4) **** 7.51 km (7:54 / km) +190m 7:01 / km
ahr:149 max:166 shoes: 2019 Inov8 X-talon 212 v2

WOC 2016 Middle

What a mess. I was just quite rubbish. Tiredness the main thing and I lost some motivation and concentration as a result. Kinda got a bit down on myself then when I didn't need to be and that didn't help. Told myself to get it done though, I have a long distance to run and there are going to be bits where I have to just get through so good mental toughness. I found today that my confidence in the circle was totally lacking. Got it back a bit towards the end by trying to use my techniques and processes. It's really important that I really do plan ahead and look at the control entries and exits in advance. Easy afternoon on the cards.

Wednesday Jul 17 #

12 PM

O-training 50:52 intensity: (54 @0) + (10:17 @1) + (8:16 @2) + (18:09 @3) + (11:59 @4) + (1:17 @5) **** 6.64 km (7:40 / km) +208m 6:37 / km
ahr:152 max:173 20c shoes: 2019 Inov8 X-talon 212 v2

Back to the middle selection area and ran the world course. Wasn't great at first, was getting a bit distracted by the fact I'd been there before. Had done a major shoe relacing this morning and had to retire them at 4 so took that as a chance to reset. Didn't work completely was still being a bit lazy and a miss on 7 hammered that home. Conor passed me then, I have him 45s and orienteered waaaay better. We ended up together for the rest. For me it was mostly just focus was higher than at the start.
4 PM

O-training 58:31 intensity: (1:15 @0) + (17:52 @1) + (3:49 @2) + (15:56 @3) + (19:04 @4) + (35 @5) 7.65 km (7:39 / km) +130m 7:03 / km
ahr:148 max:172 shoes: 2019 Inov8 X-talon 212 v2

Relay training on some Halden map with Conor.
He made a right mess of 1 so I got a 6 min lead. I waited and we were quite similar in the next 2 sections although he was faster to the finish on each. I did not agree with my compass today it felt sluggish and I wanted to big S's the whole time.

Tuesday Jul 16 #

8 AM

Running (off-road) 30:38 intensity: (10:21 @0) + (19:28 @1) + (1 @2) + (3 @3) + (45 @4) 3.12 km (9:50 / km) +34m 9:19 / km
ahr:112 max:164 shoes: New Balance 880-V7

Nice easy BBA with utegym stop. Another sunny morning. Nice easy to wake up. Feet bit sore, will tape them today.
2 PM

O-training 1:35:45 intensity: (34:07 @0) + (34:53 @1) + (5:12 @2) + (14:48 @3) + (6:45 @4) **** 8.35 km (11:28 / km) +174m 10:23 / km
ahr:119 max:170 shoes: 2019 Inov8 X-talon 212 v2

O-intervals in Ranebo
With Lizzie though I was ahead so lots of pressure to stay clean and stay ahead. The area is tough going and I had a few words things happen. Mostly not getting my compass direction quite right and not leaving controls the right way. Went back at the end and shadowed Gina as she did the last one.

Monday Jul 15 #

5 PM

Running (off-road) 1:06:30 intensity: (1:39 @0) + (54:45 @1) + (4:52 @2) + (5:14 @3) 8.75 km (7:36 / km) +173m 6:55 / km
ahr:128 max:160 shoes: New Balance 880-V7

Down to Bovallstrand today. Nice easy evening run from the house with Ellie, Magnus and Lizzie around the trails out the back. Got a bit lost at one point so had some forest exploring. Otherwise very pleasant with nice sunshine. Lizzie and I took a wrong turn and found an amazing overlook that will need to be revisited with a camera.

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