Training Log Archive: 007In the 7 days ending Apr 1, 2012:
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Sunday Apr 1, 2012 #
orienteering 46:00 [4]
slept:9.0 shoes: Innovate 'roc lite'
O training with Jas and Blair at Tarrengower. Roughly 6k course run in 4 sections starting each section at 30sec intervals.
Started high and had a few legs down really steep stuff then into the lovely rock for the rest of it :)
Great day out!
Started high and had a few legs down really steep stuff then into the lovely rock for the rest of it :)
Great day out!
Running 20:00 [3]
up hill warm up to start
ran backwards around the intresting last few controls as a group as warm down
ran backwards around the intresting last few controls as a group as warm down
Saturday Mar 31, 2012 #
Event: Bendigo Orientshow
orienteering race 12:30 [5] 2.2 km (5:41 / km)
ahr:163 max:191 slept:7.0
Orientshow race 1
Mass start, no splitting, moderate navigation, mad run! Almost did a 180 out of the start so headed out right at the back of the pack and was chasing people down. Not much navigation but worked on straight compass which felt good and was a success. Caught jas right before the end and had a sprint finish meaning i was buggered and this was just the warm up!
1:23 behind Bryan
Mass start, no splitting, moderate navigation, mad run! Almost did a 180 out of the start so headed out right at the back of the pack and was chasing people down. Not much navigation but worked on straight compass which felt good and was a success. Caught jas right before the end and had a sprint finish meaning i was buggered and this was just the warm up!
1:23 behind Bryan
orienteering 26:53 [4] 3.1 km (8:40 / km)
Orientshow race 2
Mass start hagaby race with 30 something controls. Again handicapped from the start when I realised after the word 'go' that I didn't have a compass on my thumb... oops
One bad/silly time loss on longer leg where I was right on track but lost concentration and stopped and doubted, then a few mins to relocate.
6mins behind Bryan +2mins mispunch penalty
(second last control assumed my control was the one I had already been to on the first course but it was another boulder around 10m away... lazy checking codes because so many controls and descriptions folded away)
Mass start hagaby race with 30 something controls. Again handicapped from the start when I realised after the word 'go' that I didn't have a compass on my thumb... oops
One bad/silly time loss on longer leg where I was right on track but lost concentration and stopped and doubted, then a few mins to relocate.
6mins behind Bryan +2mins mispunch penalty
(second last control assumed my control was the one I had already been to on the first course but it was another boulder around 10m away... lazy checking codes because so many controls and descriptions folded away)
orienteering race 33:00 [4] 3.6 km (9:10 / km)
shoes: Innovate 'roc lite'
Orientshow race 3 Mass start crazy butterfly loop course with 40 controls!
Took alot of care to follow the right loops and check control codes. Enjoyed it and ran well, though hit the wall physically in the last 10mins!
5mins behind Bruce, 3boys ahead (including 2 miss punchers!)
Best orienteering event in Australia for interesting and fun factor. Awesome terrain too!
Took alot of care to follow the right loops and check control codes. Enjoyed it and ran well, though hit the wall physically in the last 10mins!
5mins behind Bruce, 3boys ahead (including 2 miss punchers!)
Best orienteering event in Australia for interesting and fun factor. Awesome terrain too!
Friday Mar 30, 2012 #
riding (commute) 1:00:00 [1]
to/from work (home longer way)
Running 22:00 [2]
Beautiful evening run, easy as feeling really tired still.
running drills/plyo 5:00 [3]
Thursday Mar 29, 2012 #
Running 44:30 [3]
slept:7.0 shoes: Nike lunar glide
Run home from work. Was going to do 2x20min tempo but failed. Felt tired, couldn't be bothered and couldn't push HR up so turned it into a recovery run. Maybe a bit ambitious after yesterdays unaccustomed speed anyway, quad a bit sore.
May as well just take it easy till easter! Moving out of my house, leaving my job and flying to QLD all on the same day will take enough energy!
Can't wait for my month in Adelaide to just totally chill out, and go for lovely runs in the hills!
May as well just take it easy till easter! Moving out of my house, leaving my job and flying to QLD all on the same day will take enough energy!
Can't wait for my month in Adelaide to just totally chill out, and go for lovely runs in the hills!
Running 10:30 [4]
ahr:150 max:163
Short tempo run fail... Felt rather average.
Strength 10:00 [0]
10mins core essentials (abs, glutes) after 45mins much needed stretch including some funky neural stretches
Wednesday Mar 28, 2012 #
Running intervals 11:00 [5]
max:172 slept:7.0 shoes: Nike lunar glide
Varied intervals, hills then jogged over to aths track as it got dark
3x 90 second soft grassy hill in Royal Park w 2:30 rec
2x 400m (81sec, 79sec) with 2mins rec
4x 200m (37s, 36s, 36s, 36s) with 90sec rec
4x 100m (16s, 17s, 17s, 17s) with 60sec rec
Quads gonna be sore tomorrow I suspect...
3x 90 second soft grassy hill in Royal Park w 2:30 rec
2x 400m (81sec, 79sec) with 2mins rec
4x 200m (37s, 36s, 36s, 36s) with 90sec rec
4x 100m (16s, 17s, 17s, 17s) with 60sec rec
Quads gonna be sore tomorrow I suspect...
Running warm up/down 51:00 [2]
shoes: Nike lunar glide
warm up, recoveries and warm down..
riding 1:00:00 [1]
commute
longer ride home
felt really tired today
longer ride home
felt really tired today
Tuesday Mar 27, 2012 #
riding 55:00 [2]
2 day slump, not even feeling like stretching.
Monday Mar 26, 2012 #
riding 28:00 [1]
slept:7.5 (rest day)
Easy ride to work. Felt tired in the evening so didn't turn down the offer of a lift home after finishing work late.
Noticed right shin a little sore thismorning (actually noticed it in the morning before I woke up fully). Going to take 2 days off running after 6 in a row.
Left leg pissing me off too, still stiff and aching. Going to try see physio in next few days.
Noticed right shin a little sore thismorning (actually noticed it in the morning before I woke up fully). Going to take 2 days off running after 6 in a row.
Left leg pissing me off too, still stiff and aching. Going to try see physio in next few days.