Training Log Archive: GolferIn the 7 days ending Sep 18, 2010:
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Saturday Sep 18, 2010 #
1 PM
Running race (Road Runners) 37:43 [5] 8.0 km (4:43 / km)
shoes: Asics Gel Nimbus 11
Roadies at San Isadore. Did the long today and was really pleased with the run. A little tight at the start after yesterdays effort but soon loosened up and felt strong on the first big hill and not too bad on the second. Managed to stay in touch with Belinda: slowly catching her on the uphills but she was too fast on the flats and downhills.
Friday Sep 17, 2010 #
4 PM
Running (Long) 1:15:30 [3] 13.7 km (5:31 / km) +170m 5:11 / km
shoes: Asics Gel Nimbus 11 2nd pair
Long afternoon hills run. A new route: from home to the hill above Tolland, down Leavenworth Dr and along the easement through Glenfield to Red Hill Rd, back to Holbrook Rd, then up to the top of HillTop and along the ridge behind Bourkelands before back home along Atherton.
A cool afternoon and didn't take any water but luckily found a tap at the Glenfield Scout Hall. Felt pretty comfortable all the way, even up the hills.
A cool afternoon and didn't take any water but luckily found a tap at the Glenfield Scout Hall. Felt pretty comfortable all the way, even up the hills.
Thursday Sep 16, 2010 #
Strength and conditioning 20:00 [3]
Wednesday Sep 15, 2010 #
5 PM
Running (Hills) 49:30 [3] 8.5 km (5:49 / km)
shoes: Asics Gel Nimbus 11
Nice hilly run with Briohny on Willans Hill. A bit chilly to start but warmed up OK as we went along. Another good session today.
Tuesday Sep 14, 2010 #
6 PM
Exercise bike 30:00 [3]
Had intended to go for a ride but was raining (again!) so opted for the exercise bike.
10 minute warm up then did 4 x 3 minutes hard and 2 minute recovery for the next 20 minutes. Legs burning by the end of the last hard section but felt good otherwise. Only downer was my iPod battery died halfway through!
10 minute warm up then did 4 x 3 minutes hard and 2 minute recovery for the next 20 minutes. Legs burning by the end of the last hard section but felt good otherwise. Only downer was my iPod battery died halfway through!
Monday Sep 13, 2010 #
5 PM
Running 38:40 [3] 7.8 km (4:57 / km)
shoes: Asics Gel Nimbus 11 2nd pair
Afternoon run around the Lake from home. Steady warm up to the Boat Club road then lifted the tempo and tried to maintain a faster pace for the remainder. Felt good but pretty tired when I finished. First run in my new pair of Nimbus 11's although I bought them about 3 months ago! Super cushioned ride!
C • pace 2
Sunday Sep 12, 2010 #
Event: NSW Long Championships
9 AM
Orienteering race (NSW Long) 1:11:03 [5] **** 5.6 km (12:41 / km) +140m 11:17 / km
spiked:10/13c shoes: Inov8 Mudclaw 270
My bad habits returned today with big errors on 4 and 5, and a smaller one at 6. Apart from that, was quite happy with nav and running although still down on fitness.
At 4, climbed the steep slope from 3 then must have run wthin 5 metres of 4 without knowing, thinking I had to go further south. Ended up doing a full loop around the large rock feature before returning to the other side of the control feature. Lost a full 5 minutes here! Worse on 5, running too far west and away from cliff line. Ended up more than half way to 6 before stopping. Took a while to relocate then got it easily on the way back but lost 7 minutes (both times against GrantM's splits). Overran 6 by not reading the bare rock. From then on, no major problems. Ran behind (further and further!) GrantM from 7 through 9 then he was much to fast for me.
At 4, climbed the steep slope from 3 then must have run wthin 5 metres of 4 without knowing, thinking I had to go further south. Ended up doing a full loop around the large rock feature before returning to the other side of the control feature. Lost a full 5 minutes here! Worse on 5, running too far west and away from cliff line. Ended up more than half way to 6 before stopping. Took a while to relocate then got it easily on the way back but lost 7 minutes (both times against GrantM's splits). Overran 6 by not reading the bare rock. From then on, no major problems. Ran behind (further and further!) GrantM from 7 through 9 then he was much to fast for me.
C • No 4 2