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Training Log Archive: camd

In the 30 days ending Sep 30, 2015:

activity	#	time	miles		km		+m
Running	14	9:37:19	78.32	(7:22)	126.04	(4:35)	1884
Orienteering	10	7:08:55	43.1	(9:57)	69.36	(6:11)	1213	189 /	209c	90%
Road Cycle	1	1:00:47	14.35	(14.2/h)	23.1	(22.8/h)	401
Total	23	17:47:01	135.77	(7:52)	218.5	(4:53)	3498	189 /	209c	90%

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Wednesday Sep 30, 2015 #

Orienteering (Aus sch relay (public)) 36:34 [1] ** 6.12 km (5:58 / km) +108m 5:29 / km
shoes: Icebug Acceleritas4

Just jogged slowly round some controls after the Aus schools relay. Felt tired so used this as a bit of a moving rest day

Tuesday Sep 29, 2015 #

Orienteering race (Aus schools long (public)) 43:45 [3] *** 8.57 km (5:06 / km) +130m 4:45 / km
spiked:18/19c shoes: Icebug Acceleritas4

Clean and smooth in pretty easy terrain up to one of the later controls where I did a 90 degree error coming over a saddle losing time. general fatigue starting to creep in

Monday Sep 28, 2015 #

Orienteering race (Aus sch sprnt - public) 11:22 [5] *** 2.67 km (4:15 / km) +20m 4:06 / km
spiked:19/19c shoes: Flats

Decent race, made mistake at end which cost me lots of time (route choice was crap). Otherwise compared very well with schools race earlier.

Sunday Sep 27, 2015 #

Orienteering race (Aus Middle Distance - 5th) 44:53 [4] ***** 6.89 km (6:31 / km) +104m 6:03 / km
spiked:21/24c shoes: Icebug Acceleritas4

Much better race - still lost 2-3 minutes but in tough terrain. happy with 5th place - probably best ever middle distance so far for me

Saturday Sep 26, 2015 #

Event: 2015 Australian Orienteering Carnival

Orienteering race (Victorian Middle Distance) 45:16 [4] ***** 6.73 km (6:44 / km) +115m 6:12 / km
spiked:15/20c shoes: Icebug Acceleritas4

just a guess at number of controls, was really bad race. Struggled to adjust to goldmining terrain - very different from anything done before. Was a really piss poor effort, lots of time lost.

Friday Sep 25, 2015 #

Running (Stretching legs) 30:59 [1] 5.82 km (5:19 / km) +56m 5:05 / km
shoes: Saucony Guide 8

Wednesday Sep 23, 2015 #

Orienteering race (Akss Rogaine) 1:02:38 [2] ** 9.83 km (6:22 / km) +304m 5:31 / km
spiked:31/31c shoes: Icebug Acceleritas4

Nice easy rogaine, meant to be 90 minutes but got them all in 62 also winning. Partner was pretty slow so just ran it easy but by myself could have probably done it in 50 minutes

Tuesday Sep 22, 2015 #

Running race (Road Race) 22:55 [5] 6.39 km (3:35 / km) +9m 3:34 / km
shoes: Flats

Ran the akss road race, came 13th. Not too bad but maybe could have upped the pace a little in the middle and caught 12th and 11th

Running warm up/down (Warm down) 3:28 [1] 0.67 km (5:10 / km)
shoes: Flats

Monday Sep 21, 2015 #

Note
(rest day)

Resting tired limbs before Australia and a 6km road race tomorrow - no niggles thankfully after 4 weeks solid training

Sunday Sep 20, 2015 #

Orienteering race (a shit aos) 1:40:34 [4] **** 14.69 km (6:51 / km) +243m 6:19 / km
spiked:23/29c shoes: Icebug Acceleritas4

Slowed down into coast than stuffed up 4 or 5 controls in a row losing 17 minutes! All up probably lost around 18-19 minutes but recovered well afterwards and nailed most of the controls in the forest.

Saturday Sep 19, 2015 #

Running race (Park Run - Millwater) 18:48 [5] 5.03 km (3:44 / km) +22m 3:39 / km
shoes: Saucony Guide 8

Bit slower than last week, also a lot wetter. Just beaten at the end by an ex-british WOC orienteer, didn't kick.

Friday Sep 18, 2015 #

Orienteering (Sprint) 19:20 [4] *** 4.81 km (4:01 / km) +22m 3:56 / km
spiked:25/25c shoes: Saucony Guide 8

Sprint training set by Ryan, ran it well with max 10s lost. Felt quick

Running warm up/down (Warm up) 6:59 [1] 1.16 km (6:01 / km) +10m 5:46 / km
shoes: Saucony Guide 8

Thursday Sep 17, 2015 #

Running long (40 min easy) 41:57 [2] 9.56 km (4:23 / km) +139m 4:05 / km
shoes: Saucony Guide 8

Felt fast today

Wednesday Sep 16, 2015 #

Road Cycle (Cross Train) 1:00:47 [2] 23.1 km (22.8 kph) +401m

First time out on a bike in weeks, was planing on doing another 20 minutes but there was road works so changed plans

Tuesday Sep 15, 2015 #

Running long (Long Run) 1:00:17 [2] 13.51 km (4:28 / km) +247m 4:05 / km
shoes: Saucony Guide 8

Sunday Sep 13, 2015 #

Orienteering race (Ak sprint relay champs) 13:52 [4] *** 3.33 km (4:10 / km) +32m 3:58 / km
spiked:14/14c shoes: Icebug Acceleritas4

Pretty clean and steady race, got a minute 10 lead and my team won by about that much in the end which was nice.

Saturday Sep 12, 2015 #

Running race (Park Run - Millwater) 18:43 [5] 5.03 km (3:43 / km) +22m 3:38 / km
shoes: Saucony Guide 8

First time doing a Park Run (race?). Didn't know the course so sat behind another guy who did. Turned out to be a little bumpier and more slippery than expected.

Running warm up/down (Warm down) 10:36 [2] 2.29 km (4:38 / km) +52m 4:09 / km
shoes: Saucony Guide 8

Friday Sep 11, 2015 #

Running (Longish Easy) 42:02 [2] 9.53 km (4:25 / km) +142m 4:06 / km
shoes: Saucony Guide 8

40 minutes easy

Wednesday Sep 9, 2015 #

Running (Speed/Uptempo) 32:02 [4] 8.02 km (4:00 / km) +50m 3:52 / km
shoes: Saucony Guide 8

3*2 min @ 30 min pace with 1 minute recovery jog between
20 minute uptempo

Running warm up/down (Warm down) 13:36 [2] 2.86 km (4:45 / km) +99m 4:03 / km
shoes: Saucony Guide 8

Tuesday Sep 8, 2015 #

Running (Long Easy) 51:24 [2] 11.57 km (4:27 / km) +223m 4:03 / km
shoes: Saucony Guide 8

Felt great

Sunday Sep 6, 2015 #

Running long (Long Terrain Run) 1:42:11 [2] 18.55 km (5:31 / km) +377m 5:00 / km
shoes: Icebug Acceleritas4

Nice long terrain run. Ran first 10km with Gene than jogged back along some roads. Interesting to run along the edge of Woodhill in a totally new area which seemed pretty nice in parts although it got pretty rough towards the end.

Saturday Sep 5, 2015 #

Running warm up/down (Warm up/down) 9:06 [2] 1.89 km (4:49 / km) +20m 4:34 / km
shoes: Icebug Acceleritas4

Orienteering (Mass start) 14:03 [3] **** 1.71 km (8:13 / km) +40m 7:21 / km
spiked:10/11c shoes: Icebug Acceleritas4

Mass started course 3 of Tonic prologue from last year at Riverhead. Stuffed up the long leg but otherwise not bad

Orienteering (Middle) 36:38 [2] ***** 4.01 km (9:08 / km) +95m 8:10 / km
spiked:13/17c shoes: Icebug Acceleritas4

Re-ran JWOC trials middle course from last year. Ran the first part slower to focus on technique but ended up making a mess and some big mistakes. Gene shadowed me for last 1-2km so attacked this harder and ironically made no mistakes.

Running (Riverhead cruise) 29:35 [2] 4.93 km (6:00 / km) +145m 5:14 / km
shoes: Icebug Acceleritas4

Just a nice jog round some (incredibly muddy and clay) tracks to finish off

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