Training Log Archive: markgIn the 7 days ending Jan 4, 2015:
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Sunday Jan 4, 2015 #
11 AM
Orienteering race 43:08 [5] 5.8 km (7:26 / km)
shoes: Inov8 X-Talon 212 Amber/Silver
Oceania Relay at Benbullen with Matt and Rob. Matt put us in a good position and then I went out. Made quite a few mistakes unfortunately and dropped about 5min. Needed more precision in the low vis stuff, and to remember my basic skills (aiming off). Ended up well down overall but third in Oceania and won some fudge.
Saturday Jan 3, 2015 #
10 AM
Running warm up/down 30:00 [3] 4.0 km (7:30 / km)
shoes: Asics Hyperspeed 4
11 AM
Orienteering race 19:18 [3] 4.35 km (4:26 / km)
shoes: Asics Hyperspeed 4
World Cup sprint B final. I had a better race than the qualifier: better flow, better route choices. I lost 10-15s getting caught in the trap at #13 and some in hesitations but mainly I just didn't have the pace.
Friday Jan 2, 2015 #
7 AM
Running 25:00 [1]
shoes: New Balance M870 BY3
Easy jog to loosen things up and reassure myself that my Achilles is ok after an ill advised dash to retrieve a plastic shovel from the surf a couple of days ago. I think it's ok. Now to try and relax until race time.
4 PM
Running warm up/down 20:00 [2]
shoes: Inov8 X-Talon 212 Amber/Silver
Orienteering race 15:18 [5]
shoes: Inov8 X-Talon 212 Amber/Silver
WC Sprint Qualification race at Cataract Gorge. Last in heat B. Not a lot went right with this physically or technique-wise. Felt bad and couldn't push myself at all physically. Picked the wrong route (the suspension bridge) on #2 and also missed the stairs, and was scrappy pretty much every where. Caught and dropped by Shep. Needed to simplify some of routes in the gardens and be more on top of the nav.
Wednesday Dec 31, 2014 #
7 AM
Running 55:00 [3] 8.0 km (6:53 / km)
shoes: New Balance M870 BY3
Same as previous run. Felt very lethargic, hopefully just because of the heat and humidity and a massage yesterday. Managed a few run-throughs anyway. Achilles ok.
Monday Dec 29, 2014 #
8 AM
Running 55:00 [3] 8.0 km (6:53 / km)
shoes: Asics Hyperspeed 4
Run from the apartment at Buddina up to Point Cartwright and back. Various muscles were a bit sore from the fartlek a couple of days ago and my calves in particular were feeling tight, so was happy to take it slow. Also wore my racing flats for the first time in months so that my calves don't get a horrific shock on Friday. Did a good surge on the way back but the nerve pain kicked in a bit so I eased off.