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Training Log Archive: D-MAN

In the 7 days ending Jul 7, 2012:

activity	#	time	miles	km	+m
Orienteering	6	6:09:25	21.69	34.9	1590
Flexibility	4	1:15:00
Running	2	25:00	0.55	0.88
Cycling	1	15:00
Total	6	8:04:25	22.24	35.78	1590
[1-5]	6	6:49:25

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Friday Jul 6, 2012 #

Orienteering warm up/down 10:00 [2]
shoes: La Sportiva Crosslite #3 2012

AM Warm up on the warm up map.

Orienteering race 1:07:19 [5] 6.4 km (10:31 / km) +190m 9:10 / km
shoes: La Sportiva Crosslite #3 2012

AM/PM WUOC Relay on Cap de l'Aljub. I ran the 3rd leg. Was tough out there, just missed my #3 and could not relocate and once I did there was no incentive to go all out anymore, more stupid mistakes followed. Warm again 28C, was pretty beat up from the week and i could feel it in my legs.

Thursday Jul 5, 2012 #

Orienteering warm up/down 10:00 [2]
shoes: La Sportiva Crosslite #3 2012

AM Warm up on the warm up map.

Orienteering race 42:12 [5] 5.4 km (7:49 / km) +180m 6:42 / km
shoes: La Sportiva Crosslite #3 2012

AM WUOC MIddle Distance on Gran Alicant. Lost 1:20-#2, 0:20-#3, 4:20-#18!!! Well it was close to a great result but it still doesn't count. Still happy with 37th though. Had an early start time so it was not as hot, 23C which was very nice for a change.

Flexibility 15:00 [0]

PM Stretch.

Wednesday Jul 4, 2012 #

Orienteering warm up/down 5:00 [2]
shoes: Nike Air Pegasus 27 2011

PM Warm up run on the model map of the Castillo de Santa Barbara.

Running warm up/down 10:00 [3]
shoes: Inov-8 X-Talon 190

PM Warm up run before the sprint.

Orienteering race 24:52 [5] 2.8 km (8:53 / km) +135m 7:09 / km
shoes: Inov-8 X-Talon 190

PM WUOC Sprint on Santa Cruz. Very technical race and some bad mistakes, it doesn't help when you have a team mate that isn't racing on the course who is running after you= very distracting ERIC!! Warm 28C but not that bad for a sprint. Placed 79/100.

Running warm up/down 10:00 [1]
shoes: Nike Air Pegasus 27 2011

PM Warm down jog.

Cycling 15:00 [1]
shoes: Nike Air Pegasus 27 2011

AM Spin on the stationary bike at the hotel.

Flexibility 10:00 [0]

AM Stretch.

Tuesday Jul 3, 2012 #

Orienteering 10:00 [2]
shoes: La Sportiva Crosslite #3 2012

AM Warm up run on the model map before the start of the Long distance.

Orienteering race 1:58:19 [5] 9.8 km (12:04 / km) +690m 8:56 / km
shoes: La Sportiva Crosslite #3 2012

AM/PM WUOC Long Distance at Pantano de Tibi. Not a great race by any means. Started off fine with a little mistake to #2, just missed the cliff and had to loop back. I think the heat got to me!! Didn't feel fit at all, legs felt sluggish almost from the start and the mistakes didn't help. Had to walk alot of the climbs. It was around 28C and I don't run well in heat. Placed 78/91.

Flexibility 30:00 [0]

PM Stretch.

Monday Jul 2, 2012 #

Event: WUOC 2012

Orienteering 26:33 [3] 3.9 km (6:48 / km) +110m 5:58 / km
ahr:167 max:181 shoes: La Sportiva Crosslite #3 2012

AM Model event at Caravasi, one little mistake, map was not the greatest in certain spots. Warm again 26C.

Flexibility 20:00 [0]

PM Stretch.

Sunday Jul 1, 2012 #

Running 5:00 [2] 0.88 km (5:39 / km)
ahr:142 max:159 shoes: La Sportiva Crosslite #3 2012

AM Warm up run before the 4 th PROVINCIAL LEAGUE TEST race. Warm 32C!!

Orienteering 55:10 [4] 6.6 km (8:22 / km) +285m 6:52 / km
ahr:185 max:199 shoes: La Sportiva Crosslite #3 2012

AM 4 th PROVINCIAL LEAGUE TEST race on EL MOLI Santa Pola map. Just arrived in Europe yesterday so am still pretty tired. Very warm for me 33C, nice maps and course, one not so optimal route choice and a few minutes lost in 3 place. Nice run still but didn`t push it on the uphills, walked alot of them because of the races coming up this week. Actually ran 8.12 km.

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