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Training Log Archive: capt'n smythie

In the 7 days ending Aug 12, 2006:

	activity	#	time	miles		km		+m
	Running	5	4:10:00	29.76		47.9		660
	mtb	2	1:30:00	17.4	(5:10)	28.0	(3:13)
	Orienteering	2	43:58	4.75	(9:15)	7.65	(5:45)	65	34 /	36c	94%
	welcoming home	1	15:00
	Total	7	6:38:58	51.92		83.55		725	34 /	36c	94%
averages - sleep:8.8

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Saturday Aug 12, 2006 #

Running long (Pittwater) 1:03:00 [3] 10.0 km (6:18 / km)
slept:9.0 shoes: VJ Falcons

Pretty cruisy run out to Pittwater and back on the sandy tracks with Louis n Callum. Woke up this morning after going out last night with the back of my knee pretty sore... wonder how that happened...but theres nothing like a run to sweat out a hangover.

C • dont lie 4

Orienteering long (Pittwater) 27:00 [4] ***** 4.1 km (6:35 / km)
spiked:17/19c shoes: VJ Falcons

Pretty cool course... navigation was pretty spot on today. Wasn't really running full speed, but only lost a little bit off on a couple of controls.

Friday Aug 11, 2006 #

mtb (Acton Trails) 55:00 [1] 16.0 km (3:26 / km)
slept:9.0 (sick) shoes: Giant Alias

Had bad stomach pains all day... that damn pie... so just took it easy and went for a ride in the afternoon...

C • bah! 3

Thursday Aug 10, 2006 #

Running tempo (Fartlek Acton Trails) 46:00 [3] 11.0 km (4:11 / km)
slept:8.5 shoes: Nike Zoom

Felt a bit sick, pretty flat and didnt want to be out in the cold. Not really sure why... maybe it was the meat pie with lunch. Did loops around acton trails, one normal pace, second harder pace and the third normal again. Bit of extra on the end to warm down a bit... hopefully feel a bit better tomorrow and on the weekend.

C • yeah that pie looked a bit dod... 7

welcoming home (airport) 15:00 [5]

welcoming home a world champion :)

Wednesday Aug 9, 2006 #

mtb (Acton Trails) 35:00 [1] 12.0 km (2:55 / km)
slept:9.5 shoes: Giant Alias

Pretty easy session, would have liked to have done something more but the day was over before i knew it...

Tuesday Aug 8, 2006 #

Running warm up/down 25:00 [3] 6.0 km (4:10 / km)
slept:8.0 shoes: Nike Zoom

Over to Single Hill and back home again for hill reps

C • gday mate! I finally got on at... 2

Running hills (Single Hill) 30:00 [4] 4.8 km (6:15 / km) +420m 4:21 / km
shoes: Nike Zoom

6 x 2 min effort up and 3 min recovery down. Legs felt a bit slow to start with, but ended up being a good session. Good distance on the first couple and managed to keep the effort through all reps.

Monday Aug 7, 2006 #

Running intervals (Tara Drive 400ms) 25:00 [4] 5.6 km (4:28 / km) +140m 3:58 / km
slept:9.0 shoes: Nike Zoom

Night intervals up Tara Dr, 400m up a bit of an incline. Lighter session after a pretty long day at uni. Good apart from being blinded every 5 mins by headlights on full beam. 1:19, 1:23, 1:21, 1:19, 1:20, 1:24, 1:20.

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Nike Zoom

Warm up and cool down for intervals

Sunday Aug 6, 2006 #

Running warm up/down 15:00 [1]
slept:8.5 shoes: VJ Falcons

Warm up for o race

Orienteering race (Park O #4) 16:58 [5] *** 3.55 km (4:47 / km) +65m 4:23 / km
spiked:17/17c shoes: VJ Falcons

Pretty simple navigation, but lots of short fast controls through the bush. Ran tracks if they werent too far off the line cause the bush was pretty shit to run through. No real problems. Really happy with my pace at the moment.

Running (Acton Trails) 36:00 [3] 8.5 km (4:14 / km) +100m 4:00 / km
shoes: Nike Zoom

Evening run from home out over Single Hill, along the cliffs and back. Good cruisy run, body felt good.

http://www.gmap-pedometer.com/?r=353996

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