Training Log Archive: phatmaxIn the 7 days ending Jun 14, 2008:
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Friday Jun 13, 2008 #
running 45:20 [3] 10.0 km (4:32 / km) +30m 4:28 / km
shoes: kyano 13 - red
This turned out to be faster than I thought or intended. Didn't feel that fast. Basically a steady run with some fartlek type intervals. Probably a bit faster because I was trying to ensure the slower sections between the quicker bits were not too slow.
Thursday Jun 12, 2008 #
running 1:00:50 [3] 13.0 km (4:41 / km) +50m 4:35 / km
shoes: kyano 13 - red
Reasonably gentle, except for the wind. Had to work hard on the return along Todd rd into teh wind.
Wednesday Jun 11, 2008 #
running tempo 45:00 [4] 10.5 km (4:17 / km) +100m 4:05 / km
shoes: kyano 13 - red
A solid tempo run with surges. 1 full lap of the tan, plus two 7/8th laps; but sturctured so that the ascent from nadir to summit was completed 3 times.
After a brief warmup along the flat launched into the tempo run holding about 90% race pace and surging to 10km race pace periodicaly. Finished with a brief warm down along the flat again.
After a brief warmup along the flat launched into the tempo run holding about 90% race pace and surging to 10km race pace periodicaly. Finished with a brief warm down along the flat again.
Tuesday Jun 10, 2008 #
running 49:00 [3] 10.4 km (4:43 / km) +30m 4:39 / km
shoes: kyano 13 - red
Cruisey comfort zone run to docklands and back
Monday Jun 9, 2008 #
running 47:00 [3] 10.0 km (4:42 / km) +50m 4:35 / km
shoes: kyano 13 - red
Legs took a while to get going this morning. Went out through Jawbone reserve, and the run back was much better, after the initial stiffness wore off.
Sunday Jun 8, 2008 #
running warm up/down 13:00 [2] 2.5 km (5:12 / km)
shoes: sarva ms
Warmup before o-race and tehn warm down afterwards
orienteering race 1:10:30 [4] **** 9.4 km (7:30 / km) +250m 6:37 / km
spiked:10/13c shoes: sarva ms
Wainter classic at Kooyora. A mixed run. Promising start when I could read the map clearly with the new contact prescription, but then it went south from there, with 3 misses in the first 4 controls. Good route choice to 1, down the gully round the track small track and then attacked from a large bare rock. Passed above te control and had to come had to come back, costing about 3 minutes. Ran hard to 2 but again missed when I was in the circle, another 2 minutes. 3 was good. 4 was a long leg which I ran well and came off a large rock heading for the control. Found a nearby control and made a parallel error in locating it on the map. When I headed from where I thought it was the rocks made no sense. Went back to the control and then realised my mistake. 4 minutes. rest of the course went well with no more mistakes. Not as fast as I would have liked from 8 to 9 but error free.
Positives were being able to read the map a lot better, and the last 9 controls. Negatives were losing 8 minutes with 3 errors in the first 4 controls. Could have been much mmuch better, but it could also have been a lot worse
Positives were being able to read the map a lot better, and the last 9 controls. Negatives were losing 8 minutes with 3 errors in the first 4 controls. Could have been much mmuch better, but it could also have been a lot worse