Training Log Archive: BroonerIn the 7 days ending Jan 20, 2013:
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Sunday Jan 20, 2013 #
Event: Sydney Sprint Series #2
4 PM
S&C 20:00 [2]
Running (Road) warm up/down 15:00 [3] 3.4 km (4:25 / km) +30m 4:14 / km
ahr:150 max:171 shoes: Inov-8 Road-X 233
Down to gym, then up to Sydney Uni, plus some strides.
5 PM
Orienteering race (Sprint) 14:28 [5] **** 3.2 km (4:31 / km) +20m 4:23 / km
ahr:187 max:201 spiked:10/20c shoes: Inov-8 Road-X 233
Sydney Uni Sprints
Great course, great map, not a great run but a surprise win. From the start was struggling to make good decisions, and was rushing and missing both micro and major route choices. Poor routes to #1, #3 & slow in the middle of #5 where I couldn't read the detail. Missed short route to #9 on the ground and the optimum route to #12, went long way to #14 then was fine to finish but missed in circle at #19.
From going back out afterwards could have probably knocked off 10s to #1 going by the main road, 20s to #3 going eastern route, 15s to #5 going northern route, 15s to #9 (a lot for a short leg), 10s to #12, 10s to #14 taking the steps = at least a minute lost.
Map & Route
Great course, great map, not a great run but a surprise win. From the start was struggling to make good decisions, and was rushing and missing both micro and major route choices. Poor routes to #1, #3 & slow in the middle of #5 where I couldn't read the detail. Missed short route to #9 on the ground and the optimum route to #12, went long way to #14 then was fine to finish but missed in circle at #19.
From going back out afterwards could have probably knocked off 10s to #1 going by the main road, 20s to #3 going eastern route, 15s to #5 going northern route, 15s to #9 (a lot for a short leg), 10s to #12, 10s to #14 taking the steps = at least a minute lost.
Map & Route
6 PM
Orienteering intervals 16:00 [4] 2.3 km (6:57 / km) +10m 6:49 / km
ahr:157 max:188 shoes: Inov-8 Road-X 233
Intervals round a few legs to see how much time I lost. Heels sore by the end.
Running (Road) warm up/down 3:45 [3] 0.75 km (5:00 / km)
ahr:142 max:158 shoes: Inov-8 Road-X 233
Warm down home. 750m from a great sprint area, new record I think.
Saturday Jan 19, 2013 #
3 PM
Cycling 1:00:00 [3] 15.5 km (15.5 kph) +260m
ahr:116 max:177
Cycle up to Crows Nest and back to check out the commute. Drizzly.
Thursday Jan 17, 2013 #
6 PM
Running (Road) 10:00 [2] 1.5 km (6:40 / km)
Jog down to sign up at the gym to see what my feet could put up with.