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Training Log Archive: fletch

In the 7 days ending Apr 20:

activity # timemileskm+m
  run1 47:52 6.09(7:52) 9.8(4:53)
  Orienteering2 37:22 3.82(9:47) 6.15(6:05) 30
  Total3 1:25:14 9.91(8:36) 15.95(5:21) 30

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Saturday Apr 20 #

11 AM

Orienteering 18:07 intensity: (19 @1) + (15 @2) + (3:07 @3) + (10:57 @4) + (3:29 @5) 2.58 km (7:02 / km) +30m 6:39 / km
ahr:171 max:196 shoes: x-talon 230

A very complex map for a second rum back. Doddled my way through the first 5 or so without any major issues, bit no flow either. Misread the location of 11 and ran circles around it for a bit. Got gradually scrappier in the second half until I turned my brain off a minute early, about 2/3 of the way to 24. I was going the right way, bit decided I wasn’t, so set off on a giant detour and binned 75 seconds. 6th out of 7, 2 mins behind Juffy.

Friday Apr 19 #

12 PM

Orienteering (Family Relay) 19:15 intensity: (46 @1) + (12:15 @2) + (6:14 @3) 3.58 km (5:23 / km)
ahr:136 max:151 shoes: x-talon 230

Not enough warm up - bit wheezy from the start. Really struggled to read the map early. Made a stupid error at4 where I turned the wrong way after going through a gate, then followed it up by leaving the control the wrong way. Ran straight to 6, but it felt wrong, so I wasted time double and triple checking the descriptions. Only a couple of bad route choices after that, as I gradually got my eye in and picked up the pace a bit.

Sunday Apr 14 #

8 AM

run warm up/down 9:37 intensity: (12 @1) + (8:58 @2) + (27 @3) 1.66 km (5:48 / km)
ahr:133 max:142 shoes: x-talon 230

run 38:15 intensity: (7 @1) + (21 @2) + (10:47 @3) + (27:00 @4) 8.14 km (4:42 / km)
ahr:163 max:178 shoes: x-talon 230

My first Harriers run of the season, returning to the scene of my last run before my heart stopped working.
Did a better job than I expected of regulating my pace thru the first half, as I watched two guys I don’t know disappearing into the distance.
Despite feeling comfortable at half way, it was warming up and was definitely harder on the way back, so maybe I should have been even more conservative. That said, I worked quite hard without going flat out and I still haven’t died, so that’s a win.
Calves seized up pretty quickly though. Think 4 runs in 4 days next weekend is going to be a world of pain, even if they are short.

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