Training Log Archive: coadyIn the 7 days ending May 30, 2015:
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Friday May 29, 2015 #
2 PM
running intervals (treadmill) 25:00 [4] 5.5 km (4:33 / km)
5 min medium pace (5 min/km)
5 x 2 mins fast (3:30 min / km) with 1 min medium in between
5 min medium
1 mins walk
the last fast 2 mins started to get difficult to breathe, I assume that is an ok attempt at interval training... (I only had 25 mins before aqua)
5 x 2 mins fast (3:30 min / km) with 1 min medium in between
5 min medium
1 mins walk
the last fast 2 mins started to get difficult to breathe, I assume that is an ok attempt at interval training... (I only had 25 mins before aqua)
3 PM
GYM (Aqua) 50:00 [3]
Wednesday May 27, 2015 #
12 PM
running (lunch run) 54:13 [3] 9.0 km (6:01 / km)
7 PM
Orienteering race (Moonlight Madness 2) 52:37 [4] 8.64 km (6:05 / km)
equal 3rd, 10 pts behind Patrick and 30 pts behind first
would have got the lot but started late
happy with pace considering also running at lunch time
would have got the lot but started late
happy with pace considering also running at lunch time
Monday May 25, 2015 #
swimming (laps in 50m pool) 30:00 [3]
1 fly, 3 back, 5 breast, 9? free .. didn't keep count
Sunday May 24, 2015 #
11 AM
Orienteering race (NOL ACT Long) 2:50:55 [5] *** 18.39 km (9:18 / km) +600m 8:00 / km
spiked:18/23c
Not a great start, running late, had to run to start and got there as my name was getting called - missed things like taping shoe laces. got a warm up, but was walking 3 mins into the run (up hill)
took the high route to 1, passed #9 to get a sneak peak of its location, just under 26 mins and 1 down..22 to go ...
pretty straight from 1 to 7, falling near 3 and down to 5, which shook me up a slowed me down for a minute or 2
drifted a little west to 8 but realised soon enough and went E 150m to flag.
over the top to #9 and it was the first flag I missed, hit the clearing at the NW of the circle then contoured to the S of the circle, if only I remembered when I ran past it to 1
straight from 9 to 12,
from 12 West to the hill then SW then S around and down the last hill to 13
14 was my worst error, after struggling with the hills and difficult terrain, it opened up to 13 so was tired, (fastest km split here) drifted S then got confused 100m before the control, winsplits have this as my only error losing 2 mins.
the rest were pretty straight, minor error going 50m high at 19, looking for wrong feature, ran 30 m south of 21
23 controls, 1 error at 14, 3 minor errors in circle at 9,19,21, drifted off course at 8 and 14, am pretty happy with that effort
physically/mentally struggled with the last loop, could still run but had to be very careful with navigation, picking features every 100m.
got to the finish with nothing left ... struggled with breathing, puffed for the next 15 mins, could only walk with small steps, layed down and experienced a tight chest .. nothing painful ... water helped .. hot chocolate helped more, had a chat to the first aid, as I started to shiver he said I had mild hypothermia ... yay .. put a thermal top on and finished the hot chocolate .. much better.
oh .. finished 20 of 23 finishers (31 entered)
took the high route to 1, passed #9 to get a sneak peak of its location, just under 26 mins and 1 down..22 to go ...
pretty straight from 1 to 7, falling near 3 and down to 5, which shook me up a slowed me down for a minute or 2
drifted a little west to 8 but realised soon enough and went E 150m to flag.
over the top to #9 and it was the first flag I missed, hit the clearing at the NW of the circle then contoured to the S of the circle, if only I remembered when I ran past it to 1
straight from 9 to 12,
from 12 West to the hill then SW then S around and down the last hill to 13
14 was my worst error, after struggling with the hills and difficult terrain, it opened up to 13 so was tired, (fastest km split here) drifted S then got confused 100m before the control, winsplits have this as my only error losing 2 mins.
the rest were pretty straight, minor error going 50m high at 19, looking for wrong feature, ran 30 m south of 21
23 controls, 1 error at 14, 3 minor errors in circle at 9,19,21, drifted off course at 8 and 14, am pretty happy with that effort
physically/mentally struggled with the last loop, could still run but had to be very careful with navigation, picking features every 100m.
got to the finish with nothing left ... struggled with breathing, puffed for the next 15 mins, could only walk with small steps, layed down and experienced a tight chest .. nothing painful ... water helped .. hot chocolate helped more, had a chat to the first aid, as I started to shiver he said I had mild hypothermia ... yay .. put a thermal top on and finished the hot chocolate .. much better.
oh .. finished 20 of 23 finishers (31 entered)