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Training Log Archive: CarlEdmo

In the 7 days ending May 7, 2012:

	activity	#	time	miles		km		+m
	Orienteering	8	5:33:44	30.68	(10:53)	49.37	(6:46)	1360	87 /	99c	87%
	Cycling	3	1:30:00	13.05	(6:54)	21.0	(4:17)	100
	Running	1	46:37	6.01	(7:45)	9.67	(4:49)	100
	Core Stability	2	30:00
	Total	14	8:20:21	49.73		80.04		1560	87 /	99c	87%
averages - sleep:7.1

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Monday May 7, 2012 #

12 PM

Orienteering warm up/down 30:00 [3] 2.0 km (15:00 / km)
slept:4.0 shoes: New Balance Road

Super Sunday last night and so i went out and didnt get in till 5am :/ and got 4 hours sleep, feeling okay actually atm still not looking forward to this run.

1 PM

Orienteering race 52:50 [4] *** 12.0 km (4:24 / km) +250m 3:59 / km
spiked:29/32c shoes: New Balance Road

Had a good race actually cant believe it could of done a little better here and there but generally that was a really good run, felt rough as the road i ran on afterwards but nevermind. Winsplit say i made three errors saying i lost about 1:30 Mins but i dont care i got the fastest on the run in with a hangover ohhhhh yeah baby haha and was only 5 mins down on Ed Nash the winner which is rather good going i think and still beat Chris Heppenstal by 5 mins oshhhhh haha :)

Sunday May 6, 2012 #

9 AM

Orienteering 20:00 [3] 2.0 km (10:00 / km)
slept:8.0 shoes: Fell Running Shoes

Just a little warm up round the field.

10 AM

Orienteering race (British Relays) 42:40 [3] *** 8.0 km (5:20 / km) +300m 4:29 / km
spiked:20/22c shoes: Fell Running Shoes

Not happy at all about this run made me so f*cking angry! Was having a rather perfect race up to 12 had been going really well and was up with the front group, then decided to run past 12, not the only one to do so as two people miss punched here, then because i got annoyed i made further error trying to find it and wasted 7 minutes all in all grrrrrrrrrrr by this time everyone was gone and my race was over.

The i slowed down and made further tiny errors and losing another 2 minutes over the last few controls and then realised i had mispunched because i wasnt concentrating grrrrr should of done about 32 mins would of made me 4th on my Gaffle.

Saturday May 5, 2012 #

Event: BOC 2012

1 PM

Orienteering warm up/down (Warm Up) 40:00 [3] 4.0 km (10:00 / km) +100m 8:53 / km
slept:8.0 shoes: Jalas O Shoes

Ran to the start warmed Up once at the bottom of the hill and then again when at the top of the hill.

2 PM

Orienteering race (British Long) 1:26:43 [3] *** 12.87 km (6:44 / km) +500m 5:39 / km
spiked:24/28c shoes: Jalas O Shoes

Set of an straight away after 100m felt awful, for some reason my legs felt like they were made up of rocks, and by the time i had got one i had already decided this was going to be a bad race.

Several little errors and one bigger stupid error controls;

4 (+1:00)

Then generally just slow losing around 2 minutes felt worse than that then made stupid mistakes towards the end controls;

20 (+0:30)
21 (+1:30)
24 (+0:30)
25 (+3:00)
27 (+0:30)

On top of that my ankles were weak and i went over on my right badly three times causes screams of pain and on the left once, should of woar my ankle supports this will of lost me further time from losing all my speed etc at least (+1:00)

All in all one of my worst race losing at least 10:00 minutes that i can think of putting my time at around 76:00 for a better race, not happy at all.

7 PM

Core Stability (Wobble Board) 10:00 [3]

For my ankles to try strenghten them a little will be wearing two ankle supports tomorrow not an injury just a bit of an annoyance!

Friday May 4, 2012 #

7 AM

Cycling 30:00 [3] 7.0 km (4:17 / km)

To work and back.

Thursday May 3, 2012 #

7 AM

Cycling 30:00 [3] 7.0 km (4:17 / km)
slept:7.0

To work and home.

10 PM

Core Stability 20:00 [3]

Lil bit of core nothing major :)

Wednesday May 2, 2012 #

Event: LOC Technical

7 AM

Cycling 30:00 [3] 7.0 km (4:17 / km) +100m 4:00 / km
slept:8.0

Cycle into work run tonight and then i may just rest for the British long.

5 PM

Orienteering warm up/down (Warm Up) 10:00 [3] 1.5 km (6:40 / km) +30m 6:04 / km
shoes: Jalas O Shoes

Just a tiny jog a stretch really couldnt be bothered warming up at all.

Orienteering race 46:31 [3] **** 6.5 km (7:09 / km) +180m 6:17 / km
spiked:14/17c shoes: Jalas O Shoes

4.5km LOC Techinical

Not the best run to warm me up before the British made a right mess of it.Went of really well and made a good start ahead of most people then made a small arror on 4 (30 Seconds) then did well again.

Next I slowed down for the green hit and hit them bang but lost a bit of time for slowing down too much (30 Seconds).

When we came out of the green for 10 i tried to speed up but just couldnt and I lost hieght contributing to a mistake on 10 (2 Minutes)

Then i did 11,12,13,14,15 fine just slow (1 Minute) then i messed up again on 16 going to far right and being on the wrong spur (40 Seconds) and finally i messed up coming into the finish but most people did (1 Minute)

All in all probably a bad run but i have never ran well at Graywaithe for some reason, Clean run would of been 40 mins ish which still aint great not feeling it at all atm.

6 PM

Orienteering warm up/down (Warm Down) 5:00 [1] 0.5 km (10:00 / km)
shoes: Jalas O Shoes

Tiny jog could not be bothered at all not feeling it anymore :(

Tuesday May 1, 2012 #

6 AM

Running 46:37 [3] 9.67 km (4:49 / km) +100m 4:35 / km
slept:7.5 shoes: New Balance Road

Started slowly and built my speed up and then i slowed back down again, was meant to do jt more.smoothly but didnt;

Mile 1 8:59
Mile 2 8:54
Mile 3 7:20
Mile 4 6:57
Mile 5 7:06
Mile 6 7:15

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