Training Log Archive: coadyIn the 7 days ending Oct 20, 2012:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
| |||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||
Saturday Oct 20, 2012 #
3 PM
Orienteering race (cunning running 7) 41:44 [5] 7.66 km (5:27 / km) +42m 5:18 / km
ahr:169 max:183 shoes: New Balance MT411GB
34 degrees at Werrington Lake
pushed hard, nice and challenging course for a street event
pushed hard, nice and challenging course for a street event
Wednesday Oct 17, 2012 #
5 PM
Orienteering race (SummerSeries 3) 58:35 [4] 9.85 km (5:57 / km) +233m 5:19 / km
ahr:161 max:171 shoes: New Balance MT411GB
600 points - 140 late = 460
legs felt tired but not sore, took it easy, went a little harder in the last 15 mins
walked a few hills.
legs felt tired but not sore, took it easy, went a little harder in the last 15 mins
walked a few hills.
7 PM
Ultimate race (Hills Div 2) 1:03:53 [4] 4.39 km (14:33 / km)
ahr:138 max:176 shoes: Asics Gel Lethal Elite 4
8 PM
Ultimate race (Hills Div 1) 1:01:35 [3] 4.0 km (15:24 / km)
ahr:137 max:177 shoes: Asics Gel Lethal Elite 4
Sunday Oct 14, 2012 #
8 AM
running race (Iron Cove Half Marathon) 1:43:32 [5] 21.12 km (4:54 / km) +200m 4:41 / km
ahr:164 max:184 shoes: New Balance MT411GB
Had nothing on for the weekend, so decided the day before to give a half marathon a try (never done one)
not ideal prep .. diet not great .. just recovered from a 3 week cold / Upper respiratory tract infection..
my guess was about 1:50, goal was 1:40
legs were still sore from Mon/Wed runs when streatching, but were ok in the race.
first lap was fast, held on for about 6 km at 4:30 pace, I figured I would never know if I could hold that pace unless I tried! .. followed a pair of runners for about 3km and used them to keep me going fast ... lost them at the drinks @5km
after about 8km realised I was not going to make it going at that speed, slowed down, tried to keep a good pace and manage sore feet - perhaps I need to invest in good road shoes, using old $60 NB trail shoes, which are the best of my current selection of shoes
14 km and was feeling better, slower pace had helped me recover, got to the top of bridge at 16 km and picked up the pace following a couple of other runners.
overtook them at drinks which i skipped, we were together for the next few kms pushing 4:40 pace, I felt It may be possible to could keep this pace to the end, dropped them around 18-19km and was on my own, pushed as hard as I could for the rest overtaking a few people on the way.
very happy with the run considering lack of planning, legs seem good, shoulders are sore/painful (from running motion? didn't feel it in the race, but as soon as I finished was unable to lift either arm from down position to horizontal?!?!)
not ideal prep .. diet not great .. just recovered from a 3 week cold / Upper respiratory tract infection..
my guess was about 1:50, goal was 1:40
legs were still sore from Mon/Wed runs when streatching, but were ok in the race.
first lap was fast, held on for about 6 km at 4:30 pace, I figured I would never know if I could hold that pace unless I tried! .. followed a pair of runners for about 3km and used them to keep me going fast ... lost them at the drinks @5km
after about 8km realised I was not going to make it going at that speed, slowed down, tried to keep a good pace and manage sore feet - perhaps I need to invest in good road shoes, using old $60 NB trail shoes, which are the best of my current selection of shoes
14 km and was feeling better, slower pace had helped me recover, got to the top of bridge at 16 km and picked up the pace following a couple of other runners.
overtook them at drinks which i skipped, we were together for the next few kms pushing 4:40 pace, I felt It may be possible to could keep this pace to the end, dropped them around 18-19km and was on my own, pushed as hard as I could for the rest overtaking a few people on the way.
very happy with the run considering lack of planning, legs seem good, shoulders are sore/painful (from running motion? didn't feel it in the race, but as soon as I finished was unable to lift either arm from down position to horizontal?!?!)