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Training Log Archive: TomN

In the 7 days ending May 22, 2016:

activity # timemileskm+m
  Road running3 2:01:50 13.89(8:46) 22.35(5:27)
  Orienteering1 1:41:07 4.6(21:59) 7.4(13:40) 380
  Speed work1 59:43 6.82(8:45) 10.98(5:26)
  Map Walk1 40:00 3.11(12:52) 5.0(8:00)
  Core strength2 32:00
  Total6 5:54:40 28.41 45.73 380

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Sunday May 22, 2016 #

Orienteering race 1:41:07 [4] 7.4 km (13:40 / km) +380m 10:52 / km
shoes: Icebug olx 2nd

QOC Fountainhead Far West - Red. It rained the whole day. The course was physically difficult, with a lot of climb, and rain-saturated slopes. I did not go very fast, particularly at the beginning, and had no real motivation to push things, given the conditions. I left my glasses in the car (on purpose) and had to keep wiping off the magnifier, sometimes just pushing it out of the way. Still, solid navigation, with only one real mistake: going to #4 I somehow ran off the big ridge and had to spend some time figuring out where I was and how to get back up on it. Other time losses were due to looking for the control too early. That happened 3 times: on 4, 7, and 9. I think I just wasn't seeing the map clearly.

Map Walk 40:00 [3] 5.0 km (8:00 / km)
shoes: Icebug olx 2nd

To and from the remote start, in the rain. I started down the trail towards the start and then realized I had forgotten my e-punch. Kind of surprised there wasn't a clear and check at the remote start, because I know how easy it is to forget that. Also, there should have been water at the start. Maybe take about half of the water that was down at #114 and leave it at the start instead.

Edit: I hear there was a clear and check at the start, but it was off somewhere near a streamer. I also hear there was water nearby. Given that we only found the start because of some jackets hanging on trees, it seems unlikely that we would have explored for those other things.

Saturday May 21, 2016 #

Core strength 20:00 [3]

Core plus legs.

Friday May 20, 2016 #

Speed work 59:43 [5] 6.82 mi (8:45 / mi)
shoes: Adrenaline 16

Clear blue sky this morning for the first time in weeks, and tomorrow it's supposed to return to torrential rains. So today automatically got promoted to track day. 4x1000m with 4-min rest (600m slow jog) in between. I was trying to be relaxed about it and not obsess over splits and times. No checking the watch until the interval was over. Maybe I relaxed too much on the 3rd one. But whatever, it all felt good and the pace was fine. Times for 1k:

Thursday May 19, 2016 #

Road running 48:25 [3] 5.59 mi (8:40 / mi)
shoes: Adrenaline 16

Goddard perimeter road plus antenna range, at noon. Fine day for running.

Wednesday May 18, 2016 #

Road running 33:25 [3] 3.8 mi (8:48 / mi)
shoes: Adrenaline 16

Rain all day yesterday and threatening weather again this morning. Not very warm either. I put on a long-sleeve shirt in order to convince myself to get out the door.

Monday May 16, 2016 #

Core strength 12:00 [3]

Core plus legs.

Road running 40:00 [3] 4.5 mi (8:53 / mi)
shoes: Adrenaline 16

Goddard perimeter road. I remembered to start my watch this time but forgot to stop it. In any event, I took it at an easy pace.

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