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Training Log Archive: lazydave

In the 7 days ending Sep 28, 2013:

activity # timemileskm+m
  Road Cycling4 3:00:00
  Running3 1:43:54 10.72 17.26 89
  Orienteering2 1:04:57 6.6 10.62 58
  Total9 5:48:51 17.32 27.88 147

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Saturday Sep 28, 2013 #

10 AM

Running warm up/down 25:00 [3]
shoes: Nike Structure Triax 16 Black

11 AM

Orienteering (Aust Sprint Champs) 17:07 [5]
shoes: Nike Zoom Streak XC

Canberra Grammar - 11th elite, 14th overall. Great run physically, navigationally not so good!

Started pretty well, took the left route to 3 which after I though may hav been fractionally slower but got a quick so maybe not. Rest of first loop was clean and I as 4th coming out of 9. 10 was the jurist blunder, I sat the control and figured it wasn't outs as I was looking for a man made feature (thinking table etc in me head) but it turns out the blood pole was mapped and it was mind. Turns out it was in the info but it still seems strange to me. So about 23-25sec lost here. Next fuck up was 14, I had it in my head I had I had to exit the spectator the way I came (not true) and then got all confused and ended up losing about 30 - 35sec. Rest of the course wasn't too bad, maybe a few secs each on 15 and 24.

Pretty disappointing result but the upside is without those two errors I was quick and up in top 6 or so. Gives me confidence for the future and the feedback that the training is doing something - just need to put a clean run together!

Friday Sep 27, 2013 #

11 AM

Running 27:49 [3] 6.12 km (4:33 / km) +32m 4:26 / km
shoes: Nike Lunareclipse 2

Some o ints around AIS/CIT from G. Meant to do these yesterday but ran out of time in a crazy busy day at the end of a crazy busy week. Took them pretty easy and just opened the legs a bit

Thursday Sep 26, 2013 #

Road Cycling (Commuting) 45:00 [2]
shoes: Cube Streamer

Wednesday Sep 25, 2013 #

6 AM

Road Cycling (Commuting) 45:00 [2]
shoes: Cube Streamer

Tuesday Sep 24, 2013 #

Road Cycling (Commuting) 45:00 [2]

3 PM

Running intervals 51:05 [4] 11.14 km (4:35 / km) +57m 4:28 / km
shoes: Brooks ST Racer 5

4 x 800m with 150walk/250 jog rest

Monday Sep 23, 2013 #

Road Cycling (Commuting) 45:00 [2]

Sunday Sep 22, 2013 #


So the left fore foot is quite sore, same spot that gave me grief in August. Plan is to manage it for next two weeks, just doing a good session every couple of days to keep the legs in nick. Will then switch to a month or so of riding, which was the plan anyway, keen to get back on the bike for a little bit.

Might even go to physio/doc after Aust Champs if it drags on.
11 AM

Orienteering 47:50 [4] 10.62 km (4:30 / km) +58m 4:23 / km
shoes: Nike Lunareclipse 2

Popped a couple of pills and did some O ints at ANU that Olle had set for a few w/es ago.

Good fun to get out map in hand for some fast nav. Some not so good technique and the ANU billion dollar construction fund made for some confusing parts but got some good reminders for next weekend.

Timed it well to see the National Capital Tour riders go through during one int then again on the warm down. They showed some nice handling skills to dodge some of the traffic furniture

last weekend's training map for those like me that just like to look at maps

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