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Training Log Archive: mjd

In the 30 days ending Jun 30, 2008:

	activity	#	time	miles		km		+m
	Running	16	11:47:05	33.55		54.0
	Orienteering	5	4:12:44	14.98		24.1		460	71 /	103c	68%
	Cycling	1	1:00:00	9.87	(9.9/h)	15.88	(15.9/h)
	Total	18	16:59:49	58.4		93.98		460	71 /	103c	68%
averages - weight:82.7kg

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Friday Jun 27, 2008 #

Running 42:00 [2] 7.6 km (5:32 / km)
shoes: Asics 2110 #2

blackmans bay point (20.09, 21.51). achilles felt better to begin with, but by the end was as bad as tuesday.

C • ice 3

Tuesday Jun 24, 2008 #

Running 43:26 [2] 7.6 km (5:43 / km)
shoes: Asics 2110 #2

blackmans bay point (20.42, 22.44). left achilles very sore, felt like it was on fire on the way back.

Sunday Jun 22, 2008 #

Running warm up/down 5:00 [2]
shoes: Silva (old)

short warm up

Orienteering race 1:12:39 [4] *** 8.5 km (8:33 / km) +325m 7:11 / km
spiked:11/15c (injured) shoes: Silva (old)

more tough running through tassie forests at Bluff River Vista on course 2. trouble on #1 (~1 min) and #7 (~4 mins), plus small stuff on a few others. should have gone around to the south on #7 and avoided the hill. so many unmapped tracks!

very sore left achilles

Bluff River Vista

Saturday Jun 21, 2008 #

Running warm up/down 15:00 [2]
shoes: Asics 2110 #2

warm up for xc

Running race (xc) 35:30 [4] 8.0 km (4:26 / km)
shoes: Asics 2110 #2

pipeline track from ferntree 35.30 (9.13, 9.24, 8.24, 8.29). a little chilly that breeze. didn't go too hard, back held up okay.

Running warm up/down 15:00 [2]
shoes: Asics 2110 #2

warm down on some tracks from ferntree.

Friday Jun 20, 2008 #

Running 43:53 [2]
shoes: Asics 2110 #2

alum track to bridge 43.53 (13.33, 7.15, 7.10, 15.55). more stuff on the track, looks like it's going high through the first gully too and not my middling track.

Thursday Jun 19, 2008 #

Running 41:35 [2] 7.6 km (5:28 / km)
shoes: Asics 2110 #2

blackmans bay point (20.12, 21.23). low-medium level pain in lower back, better than last run on sunday which was twingey spasmy high level pain. currently eating dark chocolate m&m's - no wonder i'm a tubblete :P

Sunday Jun 15, 2008 #

Running hills 41:00 [2]
weight:83kg (injured) shoes: Asics 2110 #2

cw 10x15.
kingston and boronia beaches plus boronia hill 12.52 (2.42, 10.10). Ouch! my lower back is stuffed, ie. fricking painful. will take a few days off and see if that helps. think i did it while vaccuuming yesterday!

C • vaccuuming injury! 2

Friday Jun 13, 2008 #

Running long 1:35:00 [2]
shoes: Asics 2110 #2

bitterly cold wind and 5 minutes of rain out around murrell nr. felt ordinary

Thursday Jun 12, 2008 #

Running 57:36 [3]
shoes: Asics 2110 #2

cw 10x15
alum track to taronga rd (12.54, 6.40, 8.35, 7.32, 6.50, 15.04). actually saw two workers on the track. got home and read in the local kingborough news that the alum track up to taronga road is to be re-opened in august, weather permitting. also in the rag was the money for an engineering study to put cycle lanes on the channel highway on bonnet hill. perhaps they can straighten out a few bends in the process! can't wait, hope they get on with it soon.

Wednesday Jun 11, 2008 #

Cycling (mtb) 1:00:00 [2] 15.88 km (15.9 kph)

out to murrell nr through blackmans bay and round the other way - clockwise - not a good direction as down the back is way too bumpy.

Tuesday Jun 10, 2008 #

Running 41:33 [3] 7.6 km (5:28 / km)
shoes: Asics 2110 #2

blackmans bay point (20.20, 21.13). feeling crap but went out anyway.

Monday Jun 9, 2008 #

Running warm up/down 7:00 [2]
shoes: Silva (old)

warm up for ...

Orienteering race (Tas Sprint Champs) 22:37 [4] *** 3.5 km (6:28 / km)
spiked:9/16c shoes: Silva (old)

more poor navigation. 1 minute on #3, 30 secs on #7 where lee caught me 3 mins. pretty much followed him from there.
Sandridge Pines

Sunday Jun 8, 2008 #

Running warm up/down 8:00 [2]
shoes: Silva (old)

warm up for ...

Orienteering race 1:06:04 [4] **** 7.5 km (8:49 / km)
spiked:15/30c shoes: Silva (old)

tough time at pittwater dunes. very scrappy with lots of small stops, corrections, and misses. couldn't work out 18 even after i'd found it (~1 minute). past 19 on to the track and back in (~3.30 minutes).
Pittwater Dunes

Saturday Jun 7, 2008 #

Running warm up/down 13:00 [2]
shoes: Asics 2110 #2

warm up for xc, up to the top of the domain.

Running race (xc) 33:26 [4] 8.0 km (4:11 / km)
shoes: Asics 2110 #2

from the domain crossroad ovals, down and then back up, twice. lap 1 16.28, lap 2 16.58 which was about 50m longer.

Running warm up/down 10:00 [2]
shoes: Asics 2110 #2

warm down up to the top of the domain again.

Orienteering race 47:09 [3] ***
spiked:27/30c shoes: Silva (old)

belle de jure pairs score event. teamed up with AP liggo (where has the trog gone?) who had put out half the controls so we were unofficial and decided to both get the lot.
1-24-8-18-21-25-26-16-10-11-6-7-9-5-4-3-19-15-13-14-12-17-22-23-27-20-28-2-29-30
Stringy Bark Creek

Thursday Jun 5, 2008 #

Running hills 34:00 [4]
shoes: Asics 2110 #2

kingston and boronia beaches plus boronia hill 9.34 (1.56, 7.38)

Wednesday Jun 4, 2008 #

Running long 1:26:00 [3]
shoes: Asics 2110 #2

cw 10x15
murrell nr. last 30 minutes weren't too good, a bit tired and sore.

Tuesday Jun 3, 2008 #

Running 39:06 [3] 7.6 km (5:09 / km)
shoes: Asics 2110 #2

blackmans bay point (19.26, 19.40)

Sunday Jun 1, 2008 #

Orienteering race 44:15 [4] ** 4.6 km (9:37 / km) +135m 8:23 / km
spiked:9/12c weight:82.4kg shoes: Silva (old)

at coningham. a few thick areas, especially out of 2 and 10. sliced the end of my right ring finger which kept bleeding the rest of the race. i now have a taste for blood, eew. the burnt out areas were nicer but still a tough place for running fast.
Coningham

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