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Training Log Archive: camd

In the 30 days ending Nov 30, 2015:

activity # timemileskm+m
  Running10 12:57:55 92.04(8:27) 148.13(5:15) 4411
  Road Cycle5 5:01:08 72.89(14.5/h) 117.31(23.4/h) 1893
  Orienteering5 4:08:01 27.0(9:11) 43.45(5:42) 102594 /97c96%
  Strength/Conditioning1 25:00
  Total20 22:32:04 191.94 308.89 732994 /97c96%

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Thursday Nov 26, 2015 #

Road Cycle (failure) 9:44 [1] 3.9 km (24.0 kph) +77m

fell off and suffered multiple abrasions scars still remain over 1 month later :P

Wednesday Nov 25, 2015 #

Orienteering race (AOC SumNav 6) 39:24 [2] ** 8.01 km (4:55 / km) +182m 4:25 / km
shoes: Saucony Guide 8

easy pace summnav

Tuesday Nov 24, 2015 #

11 AM

Road Cycle (Monday's cycle on Tuesday) 1:24:37 [2] 33.95 km (24.1 kph) +548m

Did my cycle today because of exam yesterday. Looped round Wrights-Albany Highway - Kennedy - Sunnyside - Ridge and then back along Lonely track. Nice sunny day, warmed up pretty quick with the tar already starting to melt!

Monday Nov 23, 2015 #

Note

Another scholarship exam, another days training missed :(

Sunday Nov 22, 2015 #

Running (Waitak long run) 2:06:08 [4] 20.01 km (6:18 / km) +822m 5:14 / km
shoes: Icebug Spirit 5 OLX

Ran with matt ogden and nick boss hann, got destroyed up some brutal hills. Also found a nice waterfall out there :)

Saturday Nov 21, 2015 #

Running (Riverhead Long run) 1:35:59 [3] 17.96 km (5:21 / km) +511m 4:41 / km
shoes: Icebug Acceleritas4

Similiar route to last week. Tracks were really muddy today which made it super slippery and tougher in some places.

Thursday Nov 19, 2015 #

Orienteering race (AOC SumNav 4) 31:45 [4] * 7.71 km (4:07 / km) +44m 4:00 / km
spiked:16/16c shoes: Saucony Guide 8

Boring summernav, wanted to get below 4s but a strong headwind and some thickish bush prevented that. Had scholarship geography exam today so didn't really feel like doing another couple of courses like normal, been a pretty slack week due to exams.

Wednesday Nov 18, 2015 #

Road Cycle (70 min cycle) 1:10:50 [3] 28.34 km (24.0 kph) +395m

Couldn't 'integrate' training with calc study/exam so missed two days and did Mondays cycle today. Lonely track out and looped around Potters - Sunnyside and Ridge road. Nearly hit a turkey coming down ridge road lol

Sunday Nov 15, 2015 #

Running (Okura Long Run) 1:23:18 [2] 15.17 km (5:29 / km) +459m 4:46 / km
shoes: Icebug Acceleritas4

Got lost oops and ended up going for a swim/wade as a result. Tougher than I remember with stupid skinny steps which the council seem to love.

Saturday Nov 14, 2015 #

Running (Riverhead Long run) 1:35:33 [3] 18.01 km (5:18 / km) +586m 4:34 / km
shoes: Icebug Acceleritas4

Enjoyable and not too hot, ran it a little faster than expected. Unfortunately found another track that was blocked - didn't bother bashing through this time just ran back up the hill and down the next one. Plenty of singletrack this week :D

Thursday Nov 12, 2015 #

Running (Easy w. hill repeats) 56:14 [3] 12.65 km (4:27 / km) +352m 3:54 / km
shoes: Saucony Guide 8

Did Wednesdays session today instead. Was very hot and nasty with a headwind up the hill as well and cut it a little shorter than planned. According to strava, GAP on the hill repeats were 3:29 and 3:26 for the main ones and 3:48 on both warm up and warm down ones.

Wednesday Nov 11, 2015 #

Note
(rest day)

Missed a day because of exams today :(

Tuesday Nov 10, 2015 #

Running (Easy 30) 30:01 [2] 6.42 km (4:41 / km) +56m 4:29 / km
shoes: Saucony Guide 8

Very relaxed recovery run, forgot about the O in the afternoon and ran my normal route for 30 mins then walked back.

Orienteering race (AOC SumNav 3) 17:10 [1] ** 3.23 km (5:19 / km) +34m 5:03 / km
spiked:16/16c shoes: Saucony Guide 8

Nice easy jog of course 3. First time back on the map where I broke my leg - visited the exact spot afterwards to have a look, still kicking myself for how I did it :(

Monday Nov 9, 2015 #

Road Cycle (Monday cycle) 1:07:36 [3] 25.62 km (22.7 kph) +423m

Easy ride, slightly faster than last week. Might try push a little more next week and do a slightly longer cycle
C • Sunnyside Road 2

Sunday Nov 8, 2015 #

Running (90min cascades run) 1:35:31 [3] 15.97 km (5:59 / km) +647m 4:58 / km
shoes: Icebug Spirit 5 OLX

Nice long run back at cascades. Conquered long road track for the first time without stopping - sooo much easier this year now I'm stronger. Didn't quite conquer Wainamu for the first time but I was close - one small walking section :(

Saturday Nov 7, 2015 #

Running (Trail-intervals) 1:12:40 [4] 15.66 km (4:38 / km) +440m 4:04 / km
shoes: Icebug Spirit 5 OLX

Icebug 'social yog' group run which turned into a not so social single track-intervals type session. Running just behind top trail runner Nicholas Johnston the whole way, was mental!

Thursday Nov 5, 2015 #

Running (Long clifftop run) 1:10:59 [2] 15.05 km (4:43 / km) +402m 4:10 / km
shoes: Saucony Guide 8

Nice and easy, beautiful day to run in a beautiful place. Ran 6 stairs at uptempo otherwise very relaxed. The view over the gulf looked amazing today :)

Wednesday Nov 4, 2015 #

Orienteering race (AOC SumNav 2) 30:54 [3] ** 7.67 km (4:02 / km) +70m 3:51 / km
spiked:17/17c shoes: Saucony Guide 8

Pretty easy summernav, ran quite steady. Legs felt far better today and I felt stronger than normal.

Orienteering race (AOC SumNav 2 c2) 13:44 [2] ** 3.23 km (4:15 / km) +31m 4:03 / km
spiked:15/15c shoes: Saucony Guide 8

Fairly easy run of course 3 to get a little more sprinty type O in.

Orienteering race (AOC SumNav 2 c3) 6:00 [2] ** 1.49 km (4:02 / km) +16m 3:49 / km
spiked:15/15c shoes: Saucony Guide 8

...and course 4 :)

Tuesday Nov 3, 2015 #

Running (50 min easy) 51:32 [2] 11.23 km (4:35 / km) +136m 4:20 / km
shoes: Saucony Guide 8

Nice and easy, legs felt a little sore and sluggish

Monday Nov 2, 2015 #

9 AM

Road Cycle (Easy 70 min Cycle) 1:08:21 [3] 25.5 km (22.4 kph) +450m

Wrights road - O'brien loop, felt a little stronger than expected
11 AM

Strength/Conditioning (Exercises) 25:00 [3]

3x15 calf raise 5 sec holds
3x20 squats
3x40 step-ups
5kg weight, 30s between sets

Sunday Nov 1, 2015 #

Orienteering race (Waikato Rogaine) 1:49:04 [3] *** 12.11 km (9:00 / km) +648m 7:06 / km
spiked:15/18c shoes: Icebug Acceleritas4

Pretty crappy running but nice location, would have been awesome if the ground was softer and way less ripped up by cattle. Was 5 minutes late (on the dot) mostly due to ambiguous mapping and some missing control flags from stands. Got all but three, should have got them all in time if it wasn't for a non-existent track at the end.

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