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Training Log Archive: Lexc

In the 8 days ending Jan 4, 2018:

activity # timemileskm+m
  Orienteering5 4:33:23 26.92(10:09) 43.32(6:19) 1351
  Running6 2:35:29 18.71(8:19) 30.11(5:10) 871
  Total6 7:08:52 45.63(9:24) 73.43(5:50) 2222
  [1-5]6 7:04:21

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ThFrSaSuMoTuWeTh

Thursday Jan 4, 2018 #

6 PM

Running 57:36 intensity: (13 @0) + (20:05 @1) + (11:22 @2) + (25:47 @3) + (9 @4) 12.01 km (4:48 / km) +454m 4:02 / km
ahr:152 max:186 shoes: Nike Pegasus 33

Nice run up the hill and back down. In the drakensberg region now so some class hills to try hit the next couple of days. Might try the amphitheatre run some point!

https://www.google.co.za/url?sa=t&source=web&a...

Wednesday Jan 3, 2018 #

10 AM

Running 12:05 intensity: (26 @0) + (5:59 @1) + (3:25 @2) + (2:15 @3) 2.1 km (5:46 / km) +51m 5:08 / km
ahr:142 max:163 shoes: Nike Pegasus 33

Orienteering race 18:22 intensity: (34 @0) + (6:32 @1) + (35 @2) + (2:56 @3) + (7:34 @4) + (11 @5) 4.36 km (4:13 / km) +35m 4:03 / km
ahr:166 max:195 shoes: Nike Pegasus 33

First sprint of the year, bit of a mare haha - running a lot quicker than my brain at the moment. Quite a tricky WRE course. Felt rusty, splits were either top 3 or bottom 3 haha.

Also a cheeky mispunch. Nailed it ;)

End of the big 5 orienteering week, really enjoyed it. A nice reintroduction to orienteering - time to get back on it!!

Running 10:00 intensity: (1:11 @2) + (8:44 @3) + (5 @4) 2.0 km (5:00 / km) +27m 4:41 / km
ahr:171 max:180 shoes: Nike Pegasus 33

Tuesday Jan 2, 2018 #

10 AM

Running 12:24 intensity: (17 @0) + (5:03 @1) + (2:29 @2) + (4:35 @3) 2.2 km (5:38 / km) +17m 5:25 / km
ahr:140 max:175 shoes: inov8 mudclaws 300

Orienteering race 51:01 intensity: (23 @0) + (2:00 @1) + (17:11 @2) + (27:00 @3) + (4:27 @4) 7.16 km (7:08 / km) +196m 6:16 / km
ahr:168 max:190 shoes: inov8 mudclaws 300

Another middle distance race, 90% quite good I think buuuut a huge mistake to #5 - bamed over the right river but then decided I was in the wrong place - probably got to within 10m of it but then ran for miles away doubting myself. 4mins lost I think. Changed it from a good to a frustrating result. Again.

It's all almost there, waiting to click I hope!

Running 9:18 intensity: (44 @1) + (8:18 @2) + (16 @3) 1.8 km (5:10 / km) +30m 4:46 / km
ahr:155 max:167 shoes: inov8 mudclaws 300

Monday Jan 1, 2018 #

Note
(rest day)

Probably a good shout.

Sunday Dec 31, 2017 #

10 AM

Running 10:01 intensity: (20 @0) + (6:04 @1) + (2:37 @2) + (1:00 @3) 1.81 km (5:32 / km) +72m 4:37 / km
ahr:144 max:164 shoes: inov8 mudclaws 300

Orienteering race 46:25 intensity: (3:46 @1) + (9:48 @2) + (23:05 @3) + (9:46 @4) 6.36 km (7:18 / km) +314m 5:51 / km
ahr:170 max:189 shoes: inov8 mudclaws 300

Middle distance WRE.
Lost time early on, especially when trying to crawl up hills... Ain't happening for me at the moment. Then stabilised and was alright till a big mistake in the open rocks - turns out the map was wrong but I lost ~2mins and then ran well trying to drop Tim Chambers before baming another minute in some sketchy open.

Alright result though - 6th behind
Johan Runeson
Florian Howald
Hector H
Tim Chambers
Emil Svensk
Moi.

Overall though, 5/6mins lost!! Baaad. Think it was a fairly difficult one though :) about 2000m again today. Pretty toasty temps too.

Running 20:41 intensity: (30 @0) + (5:56 @1) + (10:51 @2) + (3:24 @3) 3.7 km (5:35 / km) +174m 4:31 / km
ahr:154 max:179 shoes: inov8 mudclaws 300

With Freddie and Hector as a warm down to the top of the hill.

Saturday Dec 30, 2017 #

11 AM

Running 10:01 intensity: (38 @0) + (7:39 @1) + (1:44 @3) 2.12 km (4:44 / km) +38m 4:21 / km
ahr:138 max:149 shoes: inov8 mudclaws 300

Orienteering race 1:38:42 intensity: (30 @0) + (3:22 @1) + (39:50 @2) + (49:18 @3) + (5:42 @4) 13.97 km (7:04 / km) +714m 5:38 / km
ahr:168 max:185 shoes: inov8 mudclaws 300

Pretty long one likes, crawled around the course but kept the mistakes to fairly minimal - couple of biggies but the hardest thing about this was to keep moving up the hills!! At about 2000m so altitude made things tough too.

Friday Dec 29, 2017 #

Event: Big 5 Orienteering
 
8 AM

Running 8:58 intensity: (10 @0) + (7:54 @1) + (32 @2) + (22 @3) 1.63 km (5:31 / km)
ahr:142 max:156 shoes: inov8 mudclaws 300

Orienteering race 58:53 intensity: (30 @0) + (1:52 @1) + (7:40 @2) + (31:22 @3) + (17:01 @4) + (28 @5) 11.47 km (5:08 / km) +92m 4:56 / km
ahr:173 max:195 shoes: inov8 mudclaws 300

Race in the Savanna - pretty grim heat, hitting around 35 degrees at 10am. Scrappy at the start but got better as it went on.... Still, had to stop twice to get my shoe off after a big dirty spike for stuck in savaging my poor toes. Got beat by Fred's but reckon I'd have had him with better shoes ;)

Running 4:25 intensity: (20 @1) + (48 @2) + (3:17 @3) 0.75 km (5:53 / km) +10m 5:32 / km
ahr:162 max:173 shoes: inov8 mudclaws 300

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