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Training Log Archive: loobey

In the 7 days ending Nov 30, 2014:

activity	#	time	miles		km		+m
Running	7	6:39:43	40.89	(9:47)	65.81	(6:04)	1986
Cycling	1	53:58	9.36	(5:46)	15.07	(3:35)	45
Strength & Conditioning	1	40:00
Orienteering	1	24:07	2.57	(9:22)	4.14	(5:49)	111
Total	9	8:37:48	52.83		85.01		2142

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Sunday Nov 30, 2014 #

10 AM

Running 1:44:45 [3] 12.91 km (8:07 / km) +656m 6:28 / km
shoes: Inov8 X-Talon Orange

Long run with Tim and Shamus. Started at Lowry Bay, ran up to the Main Ridge track, Mt Lowry, Butterfly Creek and back up and over to the Eastbourne bus barn. Felt absolutely dreadful from the get go, but managed to convince my legs that I wasn't letting them stop for another 90mins so they better stop whinging and get on with it!! Felt marginally better when I was just plodding along at my own pace by myself and did manage to run up the whole hill out of Butterfly Creek which was good :)

Saturday Nov 29, 2014 #

3 PM

Running (Warm Up) 12:58 [2] 2.67 km (4:52 / km) +2m 4:51 / km
shoes: Asics Spikes Green

Running race 10:45 [5] 3.0 km (3:35 / km)
shoes: Asics Spikes Green

Newtown Athletics Meet - Black Programme (3000m)

Started off really well for the first half but really suffered the last 2 laps. Was entirely on my own the whole way and really strong headwind on one of the bends so not a very quick race. Still...was only 11 seconds down on my pb from a couple of weeks ago.

Laps:
79
82 2.41
81 4.02
84 5.27
88 6.56
91 8.28
91 9.59
45 10.45

4 PM

Running tempo 11:24 [4] 3.01 km (3:47 / km)
shoes: Asics Trabuco

Had about 15mins rest after the race, then did a 3km tempo around Rugby Park with Tim.

Running (Warm Down) 7:00 [2] 1.7 km (4:07 / km)
shoes: Asics Trabuco

Just a guess at time and distance cos Tim stole my Garmin to do a 1km rep.

Friday Nov 28, 2014 #

12 PM

Cycling 53:58 [2] 15.07 km (3:35 / km) +45m 3:32 / km
(rest day)

To Lower Hutt, Petone and home.

Thursday Nov 27, 2014 #

12 PM

Strength & Conditioning 40:00 [1]

AB&T, rolling

6 PM

Running (Warm Up) 8:07 [2] 1.53 km (5:18 / km) +31m 4:49 / km
shoes: Inov8 F-lite 195 Blue

Jog around with Tim.

Orienteering race 24:07 [4] 4.14 km (5:49 / km) +111m 5:08 / km
shoes: Inov8 F-lite 195 Blue

Spring Sprint Series #4 - Karori Cemetry
Definitely wore the wrong shoes for this...thought it was at Karori Teachers College! So was slipping all over the place to the first control. Tried to go back past 3 on the long leg to 10, but ended up missing the track and messing round in the graves to the east of 2. Apart from that, it all went pretty well. Body felt pretty smashed after the last couple of days so looking forward to rest tomorrow.

Running (Warm Down) 6:45 [2] 0.9 km (7:30 / km) +23m 6:39 / km
shoes: Inov8 F-lite 195 Blue

Token warm down.

Wednesday Nov 26, 2014 #

4 PM

Running 57:43 10.67 km (5:25 / km) +407m 4:33 / km
shoes: Asics Trabuco

Western Hills to Jubilee Park and back along the riverbank.
2km WU
3x8mins (3mins)
2km WD

Tuesday Nov 25, 2014 #

4 PM

Running 46:01 [2] 8.33 km (5:31 / km) +117m 5:10 / km
shoes: Asics Trabuco

Cruise round the bridges with Dad.

Monday Nov 24, 2014 #

10 AM

Running 2:14:15 [3] 21.09 km (6:22 / km) +750m 5:24 / km
shoes: Inov8 X-Talon

Long long run with Renee in the Waitaks. Started at the Fairy Falls carpark and ran along Cutty Grass track, Quarry track, Maungaroa Ridge down to Piha. Then all the way back up Piha Valley, Centennial and back along Cutty Grass. Felt better and better as the run went on...despite it being all uphill for the second hour! :)

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