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Training Log Archive: Fly'n

In the 7 days ending Jan 8, 2013:

activity # timemileskm+m
  Orienteering5 2:35:33 13.45(11:34) 21.64(7:11) 11123 /70c32%
  Running4 35:51 3.14(11:25) 5.05(7:06) 81
  Total5 3:11:24 16.58(11:32) 26.69(7:10) 19223 /70c32%

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WeThFrSaSuMoTu

Tuesday Jan 8, 2013 #

11 AM

Running 12:00 intensity: (1:35 @1) + (2:17 @2) + (7:31 @3) + (37 @4) 1.89 km (6:21 / km) +72m 5:20 / km
ahr:150 max:172 shoes: Nike Lunar Glide Plus 2

Rushed Warm Up to Start. Wellington.
Why the f

Orienteering race 26:55 intensity: (5 @1) + (41 @2) + (14:29 @3) + (10:42 @4) + (58 @5) **** 4.41 km (6:06 / km) +88m 5:33 / km
ahr:168 max:184 19c shoes: Nike Lunar Glide Plus 2

Oceania Sprint Champs. Wellington. Course: Sprint
Lost interest pretty early on, feeling a bit stuffed

Sprint Champs - C1 - Splits

Monday Jan 7, 2013 #

12 PM

Running 3:51 intensity: (2:20 @1) + (42 @2) + (49 @3) 0.37 km (10:24 / km) +8m 9:21 / km
ahr:128 max:162 shoes: Nike Lunar Glide Plus 2

Quick Warm Up. Wellington.

Orienteering 18:10 intensity: (4 @1) + (8 @2) + (47 @3) + (11:35 @4) + (5:36 @5) **** 3.86 km (4:42 / km) +22m 4:35 / km
ahr:179 max:190 19c shoes: Nike Lunar Glide Plus 2

Pre-Run WC Sprint Qual. Wellington. Course: Sprint
Had to wait for map at map change and last 3 controls weren't out

Sunday Jan 6, 2013 #

9 AM

Running warm up/down 10:00 intensity: (3:00 @1) + (3:00 @2) + (3:00 @3) + (1:00 @4) 1.47 km (6:48 / km)
shoes: VJ Supra - 2nd

Warm Up. Waitarere.

Orienteering race 45:12 [5] ***** 6.0 km (7:32 / km)
spiked:16/24c shoes: VJ Supra - 2nd

WC Middle. Waitarere. Course: Middle

To cautious early on in the forest and felt like I was lacking a yard of pace (it was fast and easy) also had problems with my number leaving 2 as it had half ripped off and the safety pins had opened up and were stabbing me, so ripped them off. Lost a bit of time standing next to 7 not seeing it and Brent caught me. After that was real hesitant in the circle loosing bits of time as nothing seemed to popup as expected, we caught Bruce along the way as well. Lost 20s on 18, went too far left and Brent and Bruce put some distance on me, only to stuff up the spectator, which I got sweetly (could hear Duncan saying they were making the same mistake as Chris) but then lost at least a minute after the spectator as I couldn't make sense of it and it felt way right (Merz felt so too) and they caught up again. 24 I stayed in the forest and got the control when B+B went up through the shit. Pretty awesome finishing a WC race at home with the supporters, but not feeling too satisfied with the run.

World Cup 1 - Middle Men - Splits

Saturday Jan 5, 2013 #

11 AM

Orienteering 37:01 intensity: (15:18 @1) + (15:24 @2) + (6:19 @3) **** 2.81 km (13:10 / km) +1m 13:09 / km
ahr:131 max:168 shoes: VJ Supra - 2nd

WC Model. Waitarere.

Friday Jan 4, 2013 #

Event: 2013 Oceania Carnival & WC Races
 
12 PM

Running 10:00 intensity: (4:36 @1) + (4:46 @2) + (38 @3) 1.32 km (7:35 / km)
ahr:130 max:152 shoes: VJ Supra - 2nd

Warm Up. Wanganui.

Orienteering 28:15 intensity: (35 @1) + (5:55 @2) + (17:39 @3) + (3:28 @4) + (38 @5) *** 4.56 km (6:12 / km)
ahr:157 max:185 spiked:7/8c shoes: VJ Supra - 2nd

Easy Jog Around Some Controls. Wanganui.
First couple at close to race pace, plus as plit bag in the middle

Event 1 C 1 - Splits

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