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Training Log Archive: mishortkut

In the 7 days ending May 30, 2010:

activity # timemileskm+m
  running2 1:25:39 8.78(9:45) 14.13(6:04) 100
  Hill run1 49:29 4.23(11:43) 6.8(7:17) 500
  Squash1 40:00
  Orienteering2 27:22 2.91(9:23) 4.69(5:50)82 /88c93%
  roadbiking1 25:47 5.08(5:05) 8.17(3:09) 200
  Trail running1 20:00 2.17(9:12) 3.5(5:43)
  Total8 4:08:17 23.17 37.29 80082 /88c93%
averages - weight:79.7kg

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Sunday May 30, 2010 #

12 PM

Trail running warm up/down 20:00 [1] 3.5 km (5:43 / km)

Runs before/during/after sprint courses (grass)
1 PM

Orienteering race 7:33 [3] **** 1.18 km (6:24 / km)
spiked:18/20c weight:79.6kg

First run at the sprint events organised by the Baxters at Ormeau park.
perfect running conditions - dry underfoot, cool breeze, sunny spells.

started off with no real idea what to do, so lost 40 secs at first control trying to figure out what map section i was starting on first. rest of the course went ok - nice changes of direction and kept a good enough flow.

Orienteering race 4:46 [3] **** 0.87 km (5:29 / km)
spiked:20/20c weight:79.6kg

Shortest course, this one went realy well - Jack still beat me though (4.37)
No real problems and realy enjoying the maze sections.

Orienteering race 5:42 [3] **** 1.02 km (5:35 / km)
spiked:19/20c weight:79.6kg

This course went great untill i downloaded and realised that i had once again failed to visit the last control. (too much of a hurry to finish) I did this twice at the Kilbroney micro-sprint.
Must concentrate more near the end!
2 PM

Orienteering race 9:21 [3] **** 1.62 km (5:46 / km)
spiked:25/28c weight:79.6kg

Because of my miss-punch at the last control i should have been in the B final along with Jack, Jon Kay, Paul McArthur but everybody ran the A final
It was a chasing start though our penalty for MPing was to start first with the likes of Declan and McCloy starting last.

went ok through the maze and then into the park/forest passed a couple of runners early, spotted Jack as he was leaving 15 I was going into 14 so knew i had him! lost contact for a split second and that was it, could not find 14 somewhere behind a bush SHIT! come-on do something! he's getting away! Ok think clearly - go and relocate off that building 40 meters away and come back to the bush with control 2 meters from the bush i was at!
Ah well i blew it, made acouple of other 5 secs mistakes but no 14 cost 40 secs.
Great fun, thanks to the Baxters, Declan was fastest in the final (43 secs ahead of me) Jack was 11 secs ahead.

Saturday May 29, 2010 #

4 PM

Squash 40:00 [1]

Squash in the afternoon with Jack and James.
actually sweated! although I did do laps of the spare court while waiting for my turn :)

went for leisurely bike ride in the evening once the rain had cleared.

Thursday May 27, 2010 #

9 PM

running 45:27 [2] 8.62 km (5:16 / km)

missed the Hill &Dale race up Meelmore this evening due to working late.
went for an easy road run instead when i got home.

Hillhead rd, Dundrum line, top of Park rd and home. Started off very slow and increased speed.
after about 4-5km was caught in a very nasty rain/hail shower. It was so bad a kind young couple in new BMW stopped to ask if i wanted a lift!
Of course i thanked them and declined - I reckon they were glad i didn't jump in and drip all over their new leather seats!!

good of them all the same :)

Tuesday May 25, 2010 #

8 PM

roadbiking 25:47 [2] 8.17 km (3:09 / km) +200m 2:49 / km

Took the roadbike to top of concrete lane for hill run up croob
9 PM

Hill run 49:29 [4] 6.8 km (7:17 / km) +500m 5:19 / km

Ran to the top of Sl Croob from the bike and then went to the twin peak.
felt stronger than usual on the climbs even though i am suffering from serious work fatigue!
lovely sunny evening on the hill :)
10 PM

running 40:12 [1] 5.51 km (7:18 / km) +100m 6:41 / km

Change of plan - jogged home pushing the bike after i got a
FECKIN PUNCTURE!!!......It was'nt too bad, at least it was mostly downhill :)

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