Training Log Archive: RichIn the 7 days ending Aug 9, 2009:
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Sunday Aug 9, 2009 #
Note
(rest day)
Saturday Aug 8, 2009 #
Orienteering race 1:02:23 [5] **** 9.0 km (6:56 / km) +320m 5:53 / km
ahr:184 max:175 spiked:24/27c shoes: VJ Twister #2
Another good run and only ~1min in mistakes. Feeling a little better again but still not at full lung capacity.
Running warm up/down 30:00 [2] 2.5 km (12:00 / km) +180m 8:49 / km
shoes: Inov8 Flyroc 310
Friday Aug 7, 2009 #
Orienteering race 45:07 [5] **** 8.0 km (5:38 / km) +130m 5:13 / km
ahr:181 max:191 spiked:18/22c shoes: Inov8 Flyroc 310
Good run today only ~1min time loss though still heavy lunged.
Running warm up/down 30:00 [2] 1.5 km (20:00 / km)
shoes: Inov8 Flyroc 310
Thursday Aug 6, 2009 #
Running warm up/down 40:00 [2] 5.0 km (8:00 / km) +20m 7:51 / km
shoes: Inov8 Flyroc 310
Orienteering race 57:02 [5] *** 9.13 km (6:15 / km) +60m 6:03 / km
spiked:24/29c shoes: Inov8 Flyroc 310
Much better running and navigation. Lost nearly a minute on #3 and was caught up by some swede in the chasing start. This pushed me to run harder and bar one error of ~45s and a few seconds here and there had a good run. Still felt like there was a gear that my body couldn't get into though particularly towards the end.
Tuesday Aug 4, 2009 #
Orienteering race 1:46:39 [5] 12.0 km (8:53 / km) +570m 7:11 / km
spiked:22/30c shoes: Inov8 Flyroc 310
My navigation on the first few in the forest was appaling losing 2mins at #1, 2mins at #2, 3mins at #3 and 1min at #5. After that it was much better and I felt my running was much improved today though still not 100%. Died severly on the final few uphill legs. Pretty happy with the long route choice leg.
Running warm up/down 40:00 [2] 3.5 km (11:26 / km) +100m 10:00 / km
shoes: Inov8 Flyroc 310
Monday Aug 3, 2009 #
Orienteering race 40:19 [5] 5.07 km (7:57 / km) +170m 6:48 / km
spiked:8/15c (sick) shoes: Inov8 Flyroc 310
Rubbish! Was one of the first off which wasn't great as some of the vegetation was pretty thick in places. I felt like rubbish; absolutely nothing in my lungs to get up the hills and was stumbling up many of them even just small hills. Also made big mistakes early on #1 (2.5mins), #2 (1 min) and #4(1 min) and some other mistakes later on including 40s at #10.
Running warm up/down 20:00 [2] 2.5 km (8:00 / km) +100m 6:40 / km
shoes: Inov8 Flyroc 310