Training Log Archive: jonmIn the 7 days ending Apr 7, 2012:
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Saturday Apr 7, 2012 #
Orienteering (Race) 48:01 [3]
shoes: VJ supra 2011
Spent the morning parking mini buses and then ran to the start. did a bit in the warm up terrain but should have spent more time getting into the scale.
Anyway
1- Worked out it could be a mess so set bearing made a mental image. However didnt quite climb enough and then turned downhill. Worked it out eventually but binned 2 mins.
2 - got very hesitant and must have wasted a minute. Scale again especially after 1.
6 - Tried to avoid the green mess but failed, Lost 2 mins to hesiotation and stuffing around.
13 - Hesitatnt into the control shoulnt have been 30sec
Was going to say lack of speed but also very componded by silly mistakes, more than 5 mins of. Hopefully I can get some technical O training in!
Friday Apr 6, 2012 #
Orienteering (Race) 22:44 [3] 4.2 km (5:25 / km) +9m 5:22 / km
ahr:166 max:181 shoes: Saucony Triumph 8
City race witha bit more terrain at the end. Bit cold and wet. Though that the racing would need to be fast but in the end never really got to run fast enough.
5- messed up route 4/5 didnt see the way on to the pavement and consequently made a 50s hash of this.
17 - overshot (1 too many blocks) and had to come back prob 30 secs
25 - just heading to the bridge and ended up ina not great route through the skate park. 20 sec?
Need to push harder on the esay legs in sprint.
Running (Trail) 10:25 [3] 1.2 km (8:41 / km) +13m 8:13 / km
ahr:123 max:143 shoes: Saucony Triumph 8
There is a civic centre here now ....
Thursday Apr 5, 2012 #
Cycling (Road) 10:09 [3] 3.27 km (3:06 / km) +9m 3:04 / km
ahr:127 max:142 shoes: Pinnacle - Peak 2.0
Rowing 52:03 [3] 8.82 km (5:54 / km) +38m 5:47 / km
ahr:132 max:158 shoes: SM 2x
Easy outing with Helio as he was recovering and Im racing Friday. @24 is the new paddling though :)
Cycling (Road) 10:23 [3] 3.33 km (3:07 / km) +12m 3:04 / km
ahr:123 max:143 shoes: Pinnacle - Peak 2.0
Wednesday Apr 4, 2012 #
Cycling (Road) 10:15 [3] 3.29 km (3:07 / km) +3m 3:06 / km
ahr:93 max:127 shoes: Pinnacle - Peak 2.0
Rowing 24:40 [3] 4.0 km (6:10 / km) +1m 6:10 / km
ahr:110 max:143 shoes: Swift 1x
short outing. Square blades to the head at reasonable pace
Cycling (Road) 10:26 [3] 3.08 km (3:23 / km) +7m 3:21 / km
ahr:117 max:130 shoes: Pinnacle - Peak 2.0
Tuesday Apr 3, 2012 #
Running (Trail) 48:01 [3] 9.89 km (4:51 / km) +70m 4:41 / km
ahr:151 max:160 shoes: Saucony Triumph 8
Monday Apr 2, 2012 #
Cycling (Road) 17:05 [3] 5.38 km (3:11 / km) +7m 3:09 / km
ahr:122 max:138 shoes: Sterling
Rowing 28:29 [3] 0.93 km (30:38 / km) +16m 28:14 / km
ahr:150 max:177
Ergs.
10 x (2min, 30 secs recovery)
at rate 18.20.22.24.26 (twice)
Rowing 5:20 [3] 0.1 km (53:20 / km)
ahr:104 max:125
Warm down
Cycling (Road) 24:06 [3] 5.47 km (4:24 / km) +13m 4:21 / km
ahr:110 max:134 shoes: Sterling
Sunday Apr 1, 2012 #
Running (Trail) 1:52:55 [3] 21.73 km (5:12 / km) +313m 4:51 / km
ahr:149 max:174 shoes: Saucony Triumph 8
Not spectatularly fast but the first long run (>21) this year due to injury. And completed pain free. So a little more confidence for the JK.
Rowing 25:00 [3] 4.0 km (6:15 / km)
shoes: Swift 1x
Managed to sneak out in the single after couching the beginners in a double and before going climbing at Brookes