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Training Log Archive: A smith

In the 10 days ending Jul 15, 2012:

activity # timemileskm+m
  Running2 1:38:00 10.61(9:14) 17.07(5:45) 383
  Orienteering1 32:17 3.73(8:40) 6.0(5:23) 250
  Running Drills1 4:00 0.25(16:06) 0.4(10:00)
  Total2 2:14:17 14.58(9:13) 23.47(5:43) 633

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Sunday Jul 15, 2012 #

5 PM

Running 1:23:00 [1] 14.07 km (5:54 / km) +323m 5:18 / km
shoes: Adidas Kanadia Tr 3

Wanted to run in forests. Ended up doing a trail run round poynton, ecclesall, and limb valley. Had to take a pit stop in Limb Valley. Very suprised the public toilets there had bog roll. Not fast at any point.

Saturday Jul 14, 2012 #

Note
(rest day)

Friday Jul 13, 2012 #

10 AM

Running warm up/down 10:00 intensity: (5:00 @2) + (5:00 @3) 2.0 km (5:00 / km) +40m 4:33 / km
shoes: Inov-8 X-Talon 190

Legs feeling pretty good, blisters manageable. Tough morning emotionally for all the guys with Jonny dropping out and the attempt to bump Duncan up coming too late. Upshot was that I was now running first leg in the only complete GBR team. This was not a position I'd ever expected to be in, and resulted in copious amounts of adrenaline and nerves. Support was great though, especially from Jamie. Warming up I couldn't stand still with the adrenaline, and was shaking slightly while jogging. Really feeling the pressure, but very up for the race.

Running Drills 4:00 [3] 0.4 km (10:00 / km)
shoes: Inov-8 X-Talon 190

Around the box. Map was on the back line.

Orienteering race 32:17 [5] 6.0 km (5:23 / km) +250m 4:27 / km
shoes: Inov-8 X-Talon 190

JWOC Relay. 16th on 1st leg. 1:28 off the lead.

Map:http://www.jwoc2012.sk/files/relay/M20.pdf

Started well, and was surrounded by runners to the first 2 controls. Big punch up at the second over the two SI boxes on the common control. Dropping down to 3 the pack headed left and I stuck to my planned route right. Spiked it, and got a fastest split. To 4 they appeared from the the other gaffles to the left. Saw the path route round to 4 but wasn't confident enough to take it on, so stuck with the pack going straight. Hit it clean, although I had a high gaffle and route choice cost me 1:35 on the leg. Through to 10 I was towards the back of the pack, navigating well. Red lined it to 10, and dropped some time, meaning climbing to 11 I was on my own, with other runners just in sight ahead. Spiked it though, and the rest of the pack came back to me thanks to a short gaffle. Avoided the mistake a few made on 12, and from there was pretty clean. Coming back up the hill I was struggling and got passed by a few teams, but by then it was pretty much job done. Very suprised to be so close to the leaders, had thought I was off the back of the chase group.


Best performance of the week, incredibly happy with the result. Really enjoyed it, fantastic race, reminded me how fun relays can be. Tom and Duncan both ran well too, and we finished 12th nation (13th team).

Running warm up/down 5:00 [2] 1.0 km (5:00 / km) +20m 4:33 / km
shoes: Inov-8 X-Talon 190

Elated.

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