Training Log Archive: CraigIn the 7 days ending Jul 3, 2011:
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Sunday Jul 3, 2011 #
10 AM
Orienteering 1:04:31 [4] *** 8.1 km (7:58 / km) +355m 6:32 / km
spiked:11/13c shoes: Inov-8 X-Talon 212
H2 at Red Hill. Expected to struggle after the long run yesterday and feeling tired on the way to the start but once I got going I found I was able to keep pushing ok up all the hills and actually felt quite good at times. Definitely starting to feel a bit fitter now.
First 3 ok, eagle view trail to 2, a bit right of straight to 3 running the track to the clearings. Got pushed a bit high by vegetation coming into 4 and hit the 3 boulders to the north. Pretty straight to 5, took a while to pick my exact location after crossing the track but once I did all was good. Curved around to the right on 6 then straight on 7 and 8, all good. A little right of straight to 9 then ran the tracks, got the control ok but didn't pick a good line after leaving the track.
Contoured left out of 9 supposedly through a little light green stripe and clearings but had to fight most of the way to the track. I hear there was a mountain bike track in their somewhere but I never saw it. Pretty easy going once I got to the track. Didn't seem much point trying to follow the eagle view track from 11-12 so I just ran straight, a little thick near the end but mostly good. Think the last might have been on the boulder cluster in the green but didn't take long to spot it and felt quite strong up the last little hill to the finish.
Enjoyed it a lot more than I expected to.
First 3 ok, eagle view trail to 2, a bit right of straight to 3 running the track to the clearings. Got pushed a bit high by vegetation coming into 4 and hit the 3 boulders to the north. Pretty straight to 5, took a while to pick my exact location after crossing the track but once I did all was good. Curved around to the right on 6 then straight on 7 and 8, all good. A little right of straight to 9 then ran the tracks, got the control ok but didn't pick a good line after leaving the track.
Contoured left out of 9 supposedly through a little light green stripe and clearings but had to fight most of the way to the track. I hear there was a mountain bike track in their somewhere but I never saw it. Pretty easy going once I got to the track. Didn't seem much point trying to follow the eagle view track from 11-12 so I just ran straight, a little thick near the end but mostly good. Think the last might have been on the boulder cluster in the green but didn't take long to spot it and felt quite strong up the last little hill to the finish.
Enjoyed it a lot more than I expected to.
Saturday Jul 2, 2011 #
8 AM
Running long 2:00:26 23.81 km (5:04 / km) +398m 4:40 / km
shoes: Adizero Boston
Out Atkins Rd to the pipeline, pipeline to sawyers valley, railway trail home. Chris O'Neill (winner of 40 miler and 3rd at Perth marathon in 2:37) came past me at Mundaring so I sped up to run with him for a while. Felt pretty comfortable after a while so stayed with him to the end. Really happy with how I felt at the end, very comfortable cruising down the hill and still felt good when I turned around to jog home.
Friday Jul 1, 2011 #
7 AM
Running 33:20
shoes: Nike Free 3.0
Easy run with some drills, strides and sprints at Glenburn Rd. Nice morning. Felt good.
Wednesday Jun 29, 2011 #
7 AM
Running long 30:00 [2]
shoes: Nike Free Run
5k loop. Felt a long way. Kangaroos were quite brave this morning.
Tuesday Jun 28, 2011 #
7 AM
Running tempo 18:23 [5] 4.32 km (4:15 / km) +135m 3:41 / km
shoes: Adizero Ace
"5k" time trial. Felt faster than I thought it would but wasn't as fast as it felt so was about as fast as I thought it would be. Still felt pretty good at the finish so I think I could go a bit quicker with a little bit of faster training.
Running warm up/down 25:44 [3]
shoes: Adizero Ace
19:11 warm up and 6:33 warm down. Rain started as I finished the warm up and was still going when I got home but wasn't heavy so didn't really notice it much.