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Training Log Archive: Thraws

In the 7 days ending Mar 24:

activity # timemileskm+m
  Cycling5 5:25:00 68.35(4:45) 110.0(2:57)
  Walk1 4:50:00 12.5(23:12) 20.12(14:25) 215
  Orienteering2 1:43:04 6.65(15:30) 10.7(9:38) 14521 /28c75%
  Total8 11:58:04 87.5(8:12) 140.82(5:06) 36021 /28c75%
averages - rhr:55 weight:72kg

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Sunday Mar 24 #

1 PM

Walk (Amberley - Billingshurst) 4:50:00 [3] 12.5 mi (23:12 / mi) +215m 22:01 / mi
ahr:71 max:114

West Sussex Lit Trail to Nutbourne then field paths to Jan's. Beautiful day for it. Back seems pretty good, but I could lose a kg or two. Average cadence 100 spm, but stride length just under 70 cm.

Saturday Mar 23 #

10 AM

Orienteering race (Parham SOG) 1:04:05 [5] *** 6.5 km (9:52 / km) +90m 9:13 / km
ahr:143 max:168 spiked:12/17c rhr:55 weight:72kg

This was a 'do what you feel like' week in the LM schedule. Thankfully I felt like doing everything. Have been really pleased with recovery from last week's monster effort. Settled on a double-run at Parham as I thought it would be the best try-out for my back (and I've a sort-of parkrun on Wednesday evening). My technique was woeful though. I've completely forgotten how to minimise the risk of getting lost, and how costly it is when the control isn't where you expect it to be. Mistakes at 2 (exit bearing), 8 (careless bearing), 9 (marsh avoidance) and 12 (attack point) cost me almost 10 minutes. In fact, found holding a bearing in terrain really difficult because of the worry of tripping or getting my eye poked out. Thought I'd blown the chance of a second run through being so slow but just made it. And was happy to be going out again. Actual distance run was 8km.
11 AM

Orienteering (Parham green course n/c) 38:59 [4] *** 4.2 km (9:17 / km) +55m 8:43 / km
ahr:149 max:178 spiked:9/11c

Fatigue from blue course soon evaporated and the non-comp nature of the effort made me more relaxed. Only one real mistake this time, but it was a 5 minute biggie. Left the marsh on the 'blue course' route and strayed about 300 metres to the west before I realised. Garn! On the whole, pleased to cope with this so well even if results were poor. Regarding the event, mapping of rhoddies (in 2014) was not helpful, and I wish we could have stayed out the marsh - it's grim in there. Actual distance 5.5km.

Friday Mar 22 #

7 AM

Cycling (Felpham and back) 1:05:00 [1] 22.0 km (2:57 / km)

Thursday Mar 21 #

7 AM

Cycling (Felpham and back) 1:05:00 [1] 22.0 km (2:57 / km)

Wednesday Mar 20 #

7 AM

Cycling (Felpham and back) 1:05:00 [1] 22.0 km (2:57 / km)

Ideal conditions.

Tuesday Mar 19 #

7 AM

Cycling (Felpham and back) 1:05:00 [1] 22.0 km (2:57 / km)

Monday Mar 18 #

7 AM

Cycling (Felpham and back) 1:05:00 [1] 22.0 km (2:57 / km)

Legs not too bad, in the circumstances.

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