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Training Log Archive: fletch

In the 7 days ending Jul 8, 2013:

activity # timemileskm+m
  Orienteering1 1:20:35 7.34(10:58) 11.82(6:49) 433
  run2 1:19:51 10.63(7:31) 17.1(4:40) 25
  Total3 2:40:26 17.97(8:56) 28.92(5:33) 458

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Monday Jul 8, 2013 #

6 AM

run 34:59 [2] 7.06 km (4:57 / km)
shoes: Cortana Orange

Chilly morning jog to try to re-establish some sort of training routine. Still feeling pretty phlegmy and my hip flexor lasted 3-4 km before it started to whinge. If I'm gonna do a rogaine in 5 weeks, I'd better figure out a way to get on top of it. Hope I have a really good description of how it was taped in 2007 somewhere...

Sunday Jul 7, 2013 #

9 AM

Orienteering 1:20:35 [4] 11.82 km (6:49 / km) +433m 5:46 / km
shoes: x-talon 190

Had periodically been feeling guilty about not training, but today proved that I was still well short of 100% physically. Better than last week, both in terms of cold and also that my hip flexor lasted till about 2/3 of the way around before getting grumpy.

Orienteering wise, the result today was similarly disappointing to last week, but much happier with the processes. I drew a line on the first half of the course to try to make myself look for more definite features mid-leg. I managed to do this well for much of the course, but the line was just a distraction, and almost certainly contributed to me navigating beautifully from #3 to #5.

#11 was the first major disaster. I took a wide route and executed most of it well, before getting a bit vague heading into the last point where I needed to be definite. It turns out I was where I thought, but there was unmapped rock over the creek, so I stopped, second guessed myself and ran off in the wrong direction. When I figured it out and came back to the same point, I was hopelessly careless and missed the control significantly again, binning 6 minutes all up.

Small miss on 12 and another doosy on 15, when I was getting really fatigued and misread a rock surface and dropped out the bottom well early and took a while to correct.

But the controls that went well were much better, and I was far more in control and definite about where I was for the majority of the course, so pretty happy with that.

And I couldn't beat Craig on his birthday anyway ;)

Thursday Jul 4, 2013 #

4 PM

run 44:52 [2] 10.04 km (4:28 / km) +25m 4:25 / km
shoes: Saucony Cortana

Cruise up and down the coast bike path after work. Nearly over cold now, felt OK running and nose didn't start running till after 30 min or so.
Calves were good (no heel raises), quads were a little achey. Could be marathon, could be orienteering on the weekend, could be either the touch rugby or volleyball I've played at school in the last couple of days. Knee was a little sore. That was definitely volleyball related.

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