Training Log Archive: CraigIn the 7 days ending Jul 8, 2007:
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Sunday Jul 8, 2007 #
Orienteering race 14:51 [5] 3.07 km (4:50 / km) +40m 4:32 / km
shoes: Brooks Cascadia Pivot
Dubbo Dash mass start sprint race. Lead very briefly on the way to the first because I took a more direct line to the path bend than everyone else. Stumbled on the way into the control and put my hand down in some thistles and spent the next 7 legs just following the bunch while trying to pull out all the thorns. Pretty boring run along the path next to the river for the rest of the race. Blair overtook me going into the 3rd last but I was confident I could outsprint him so I sat behind until the last control before overtaking him again.
Running warm up/down 8:43 [3] 1.8 km (4:51 / km)
Run to the start of Dubbo Dash with Rachel. Reasonably fast warm up because it was cold and we were running a bit late.
Saturday Jul 7, 2007 #
Event: JWOC 2007
Orienteering race 1:39:26 [4] *** 15.55 km (6:24 / km) +615m 5:20 / km
spiked:29/30c shoes: Brooks Cascadia Pivot
NSW Champs. Had an early start hours before all except Dane Cavanagh who started 2min in front. Ran pretty conservatively and felt pretty comfortable all the way. Not sure about my route choice on the long first leg but caught Dane at the end of it. Still felt quite fresh towards the end so tried to pick it up a bit on the last few which contributed to being slightly off on the second last but it was only a few seconds. Happy with the run but felt I maybe should have pushed a bit harder.
Running warm up/down 6:00 [2] 1.0 km (6:00 / km)
Run to start.
Friday Jul 6, 2007 #
Note
(rest day)
Fly to Dubbo
Thursday Jul 5, 2007 #
Running 27:52 [2] 5.0 km (5:34 / km) +80m 5:10 / km
shoes: ASICS Gel Nimbus VII
Easy run to O'Connor Rd with 4x30sec fast on the way back. Felt pretty quick (the 4x30s that is). Knee back to normal 5 minutes of discomfort.
Running 27:20 [1] 4.57 km (5:59 / km) +70m 5:33 / km
shoes: ASICS Gel Nimbus VII
Got home at 7:30pm to find Matt waiting to drag me out for another run. I think that makes 10 days in a row for Matt, an all time record for him. Stayed on roads down to GF Primary, past the post office and back up the railway trail.
Wednesday Jul 4, 2007 #
Running 44:45 [2] 8.7 km (5:09 / km) +100m 4:52 / km
shoes: Mizuno Wave Nirvana
Usual lap of KP with Ivan and Wally. Right knee sore for at least the first half today. Knee always seems to be bad on Wednesdays but usually it is ok after the first few minutes. Ran at the back as much as possible to try to keep the pace slow but Ivan seemed to be feeling quite good so it wasn't as slow as I would have liked once Wally dropped off on the hill.
Tuesday Jul 3, 2007 #
Running 43:53 8.46 km (5:11 / km) +170m 4:43 / km
slept:6.4 weight:69kg shoes: ASICS Gel Nimbus VII
Easy long loop with 2x5min tempo efforts with 2min jog recovery. Ran with Rachel for first half of each effort, not planned just felt about right. Not really pushing it but definitely felt I was working harder than on Sunday at Umuna. Been feeling like I might have a slight cold recently and my throat was really sore this morning so I didn't want to push it too hard.