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Training Log Archive: roar

In the 7 days ending May 21, 2023:

activity	#	time	miles		km		+m	load
Hill Walk	1	2:36:50	3.94	(39:49)	6.34	(24:44)	1034	47.1
Running (road)	4	1:55:33	12.5	(9:14)	20.12	(5:45)	184	32.0
Orienteering	2	1:36:43	9.06	(10:40)	14.59	(6:38)	568	47.2
X-Trainer	1	45:13						25.0
Strength	1	31:16						1.1
Running (off-road)	1	28:25	1.95	(14:34)	3.14	(9:03)	39	7.4
O-training	1	21:50	1.51	(14:28)	2.43	(9:00)	78	6.5
Total	6	8:15:50	28.97		46.62		1902	166.1
[1-5]	6	7:54:33

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Sunday May 21, 2023 #

10 AM

Hill Walk 2:36:50 [3] 6.34 km (24:44 / km) +1034m 13:38 / km
shoes: Inov8 Roclite '23

Le Trélod from the north with Gina, Don & Ruth.

Nice family walk. Weather forecast for the week had been looking pretty dire but actually this worked out quite well. Not too hot with a bit of cloud about but still perfect for hiking. Great flowers this time of year too. Good steep climb to start and then a decent bit of meadow on the ridge up top before a final steep pull to the summit. Bit of snow at the very top and had to do a tiny scramble but nothing tricky. Watch died then so split the downhill.

Cam down over another peak, Dent des Portes. Did see a red kite and a chamois too. Included a cave visit. Good day out.

Saturday May 20, 2023 #

10 AM

Running (off-road) warm up/down 28:25 3.14 km (9:03 / km) +39m 8:31 / km
ahr:128 max:154 shoes: Nvii forest 2

From the car to the start with a little detour at the start. Felt alright really. Lovely flowery meadow for warm up.

Orienteering race 47:48 5.95 km (8:02 / km) +247m 6:39 / km
ahr:143 max:183 shoes: Nvii forest 2

French middle champs

Started ok getting number 1 well but wasn't really fully concentrated. Several officials in the start box had asked me where my number bib was, that I had known nothing about beforehand, and I was thinking about that on the way to 2 and didn't read the map, making a 2 mins error in the circle. Was annoyed by this and didn't reset well either and continued to be distracted and made another 2.5 min mistake later, as well as lots of slowness in control circles. Also didn't feel great running and struggled to keep effort and motivation up.

Likely that travel yesterday (had to get up at 3am) had an impact on how I felt, but not really an excuse for being lazy with the concentration.

Good race to do in a nice area and I learned some things about remembering to deal with setbacks and unexpected stuff which is good to do before bigger races.

Running (road) 15:10 2.26 km (6:42 / km) +30m 6:18 / km
ahr:134 max:153 shoes: Saucony Kinvara 12 - 2021

Jog back to the car being annoyed with myself.

Then walked back to the arena to hang out and wait for Gina to start hours later. Nice afternoon of relaxing actually which was what I needed after that.

Thursday May 18, 2023 #

6 PM

Running (road) 42:33 6.98 km (6:06 / km) +136m 5:33 / km
ahr:132 max:155

Wednesday May 17, 2023 #

7 PM

O-training 21:50 2.43 km (9:00 / km) +78m 7:45 / km
ahr:133 max:152

Orienteering 48:55 8.64 km (5:40 / km) +321m 4:46 / km
ahr:162 max:179

Running (road) 8:23 0.94 km (8:52 / km) +15m 8:13 / km
ahr:138 max:148

Tuesday May 16, 2023 #

6 PM

Running (road) 49:27 9.94 km (4:59 / km) +3m 4:58 / km
ahr:130 max:145

Monday May 15, 2023 #

6 PM

X-Trainer 45:13
ahr:160 max:178

Was between this and cycling but the fact that I was going to the gym after regardless won out.

Strength 31:16
ahr:87 max:116

3 sets of each with 1 min rest between exercise pairs

Crab walks x15 - with xx strong band
Single arm Overhead press 10kg x8

Calf raises x15
Russian twist 8kg x30

single leg bridges x10
Walkouts x10

lunges 12.5kg x12
Bicycles x30 - well I did a 45s plank on the first round

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