Training Log Archive: TaneIn the 7 days ending May 27, 2012:
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Sunday May 27, 2012 #
Orienteering race 51:57 [4] 8.85 km (5:52 / km) +317m 4:59 / km
shoes: VJ Bold Stud
Never really got into this race. Navigated properly the whole way which was good, but did so with no real speed or urgency. Good practice I guess, so now I just have to do that at speed next weekend.
Cycling 1:01:09 27.82 km (27.3 kph) +397m
ahr:160 max:189 shoes: Exustar E-SR540
Went out to Halswell via the cup and Hackthorne, then went up to the Kennedy's bush roundabout and back home.
HR data is a bit weird, not sure what the deal is but seems fine when I was going up hill so maybe that was when I was sweating and had good contact with the strap?
Saturday May 26, 2012 #
Cycling 22:42 8.31 km (22.0 kph) +4m
ahr:150 max:178 shoes: Exustar E-SR540
Running race 15:25 5.0 km (3:05 / km) +13m 3:03 / km vdot: 67.4
ahr:185 max:192 shoes: Asics Gel-Speedstar II
Started out and slotted into 3rd place early on. Hung back a bit for about 1.5km sheltering in the pack while we ran into a head wind, then Marty made a move which was just the thing the race needed and the pace kicked up a notch. Pace increased a bit more then before the turn around Blair took the from with another Uni guy. They put on a burst after the turn which I followed but wasn't quite quick enough to keep up, slotted nicely into 3rd place however and guts it out to the end. Was a bit worried in the last km where I could here 4th place behind me, but I had a bit in reserve and managed to push hard right to the end which I have struggled to do in previous 5km races. Finished 3rd about 15 secs back from the sprint out across the line for first.
Watch measured it 100m short, but there was a head wind on the way out and a couple of tight turns including the turn around point, so I guess its close to right. Fairly happy with how I ran, managed to negative split the whole way and felt quite fresh at the end...well not fresh fresh, but fresh enough to run a sub 3min final km :)
Had interesting talk with Marty afterwards, he seemed to think that I have a relaxed running style and I can definitely go much faster...so that's encouraging, so sub 15mins is on my radar. Maybe 14:58 since that seems to be Matt's PB :)
Running warm up/down 10:03 1.62 km (6:13 / km) +3m 6:10 / km
ahr:140 max:147 shoes: Asics Gel-Speedstar II
Cycling 19:29 8.27 km (25.5 kph) +7m
ahr:141 max:161 shoes: Exustar E-SR540
Orienteering 1:07:59 [3] 7.06 km (9:38 / km) +29m 9:26 / km
shoes: Inov8 OROC 340
Collected the flags from last weekends training, plus a control complete with SI box from an event maybe 2? years ago... Good training, feeling a little slow from the 5km this morning, but not too bad, amazing what a good warm down can do for recovery!
Friday May 25, 2012 #
Cycling 30:30 12.81 km (25.2 kph) +27m
ahr:147 max:171 shoes: Exustar E-SR540
Cycling 27:32 12.33 km (26.9 kph) +23m
ahr:141 max:168 shoes: Exustar E-SR540
Strength & Core 21:00 [2]
Thursday May 24, 2012 #
Cycling 28:30 12.82 km (27.0 kph) +31m
ahr:151 max:175 shoes: Exustar E-SR540
Cycling 29:58 12.36 km (24.7 kph) +25m
ahr:136 max:184 shoes: Exustar E-SR540
Running 53:09 7.76 km (6:51 / km) +321m 5:41 / km
ahr:138 max:171 shoes: Inov8 Roclite 285
Wednesday May 23, 2012 #
Cycling 29:58 12.79 km (25.6 kph) +26m
ahr:143 max:165 shoes: Exustar E-SR540
Cycling 28:03 12.25 km (26.2 kph) +25m
ahr:139 max:166 shoes: Exustar E-SR540
Running hills 1:07:40 8.33 km (8:07 / km) +513m 6:13 / km
ahr:137 max:179 shoes: Asics Gel-Trabuco 14
Stopped at the dairy on the way home to get some milk...lady in front of me bought $160 worth of smokes!! apparently with the budget tomorrow the price will be going up!
Tuesday May 22, 2012 #
Cycling 29:35 12.83 km (26.0 kph) +28m
ahr:149 max:171 shoes: Exustar E-SR540
Cycling 32:09 12.29 km (22.9 kph) +25m
ahr:131 max:161 shoes: Exustar E-SR540
Running intervals 46:15 9.64 km (4:48 / km) +4m 4:47 / km
ahr:144 max:181 shoes: Asics GT-2170
Hot work in a polyprop and jacket...but still I'm not thinking its going to be much colder than that in Switzerland...slightly less humid maybe!
Strength & Core 31:36
ahr:102 max:137
Monday May 21, 2012 #
Note
Cycling 29:31 12.56 km (25.5 kph) +30m
ahr:148 max:181 shoes: Exustar E-SR540
Cycling 28:38 12.55 km (26.3 kph) +25m
ahr:111 max:182 shoes: Exustar E-SR540
Running long 1:33:24 15.6 km (5:59 / km) +560m 5:05 / km
ahr:105 max:201 shoes: Asics Gel-Trabuco 14