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Training Log Archive: Jwchter

In the 7 days ending Apr 18, 2017:

activity

time

miles

Orienteering

2:25:31

13.33

(10:55)

21.46

(6:47)

240

53c

Grass Running

2:04:37

13.09

(9:31)

21.06

(5:55)

Trail Running

35:08

3.75

(9:22)

6.04

(5:49)

Total

5:05:16

30.17

(10:07)

48.56

(6:17)

375

53c

averages - sleep:9.5 rhr:40

2:00

0:00

» now

Monday Apr 17, 2017 #

6 PM

Grass Running 21:01 [2] 4.0 km (5:15 / km) +55m 4:55 / km
ahr:136 max:153 slept:7.0 shoes: VJ Bold 7

Running with my three 3 dogs, just flying around the fields for fun

Sunday Apr 16, 2017 #

10 AM

Trail Running warm up/down 20:02 [2] 3.48 km (5:45 / km) +45m 5:24 / km
ahr:136 max:148 slept:8.0 shoes: VJ Bold 7

11 AM

Orienteering 6:20 [2] ** 0.73 km (8:41 / km) +20m 7:38 / km
ahr:136 max:154 4c slept:8.0 shoes: VJ Bold 7

Model Run before the start to read into the map.
Found it difficult to change from 1:10000 to 1:15000 Sat to Sun.

This will follow me into the race. Also brought the wrong compass. Should have brought Moscow with Magnifier
.

Orienteering 1:34:34 [3] **** 14.05 km (6:44 / km) +160m 6:22 / km
ahr:158 max:175 24c shoes: VJ Bold 7

Today's scale change gave me a bit of a headache, especially since I changed to the compass without magnifier thinking the longer edge of the Suunto will do the longer legs today.
Slow to approach the critical controls for me. talked myself into keep moving knowing the scale I would come too short on some. Overall I am happy though as I made good progress running wise. Felt a little hazy this morning but mental fog lifted quickly. So happy with that. I surprised myself with the ability to run fast when getting the chance. Need to train in more uneven terrain for leg lifts and overall fitness. Developing a style but need to strengthen that.

12th today and 13th over the two days.
Successfully completed my training camp and I am reasonable confident for the IOC in 2 weeks time

Saturday Apr 15, 2017 #

10 AM

Trail Running warm up/down 15:06 [2] 2.56 km (5:54 / km) +30m 5:34 / km
ahr:145 max:162 rhr:38 slept:8.0 shoes: VJ Bold 7

Waking with a headache, warm up and model run the start area.

1 PM

Orienteering race 44:37 [4] **** 6.68 km (6:41 / km) +60m 6:24 / km
ahr:169 max:181 25c shoes: VJ Bold 7

This was the smoothest run by far!
Except for one mistake that cost me 4 min I am super happy with the speed and orienteering. I feel where I had used the track rather then going across, it was warranted as I would be fast on it to run on plus it gave me time for planning.

14th today.

2 PM

Grass Running warm up/down 10:09 [2] 1.35 km (7:31 / km) +5m 7:23 / km
ahr:130 max:145 shoes: VJ Bold 7

Friday Apr 14, 2017 #

Event: JK 2017 - Jan Kjellström International Festival of Orienteering

Note
(rest day)

pre race rest day, and traveling to london for the JK

Thursday Apr 13, 2017 #

6 PM

Grass Running warm up/down 19:33 [3] 4.0 km (4:53 / km)
ahr:139 max:154 shoes: Addidas Spike

warm up

Grass Running intervals 45:56 [5] 7.4 km (6:12 / km)
ahr:138 max:175 rhr:40 slept:7.0 shoes: Addidas Spike

5x800m 3"20' pace 45sec rest

7 PM

Grass Running warm up/down 27:58 [3] 4.31 km (6:29 / km)
ahr:138 max:175 shoes: Addidas Spike

Wednesday Apr 12, 2017 #

Note
rhr:42 (rest day)

been sneezing and generally not feeling 100%, getting a little too little sleep in and elevated resting HRT.

want to conserve freshness for JK so one hard training session tomorrow with t East Cork AC

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