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Training Log Archive: slow-twitch

In the 30 days ending Jun 30, 2023:

activity	#	time	miles		km		+m
Run	5	3:56:05	5.03		8.1
Gym-bunny session	4	2:50:00
Orienteering	2	2:19:47	7.27	(19:14)	11.7	(11:57)	75	33 /	40c	82%
Bouldering	2	2:00:00
Social climbing	1	1:30:00
Rowing	4	20:00	2.81	(7:08)	4.51	(4:26)
Total	13	12:55:52	15.11		24.32		75	33 /	40c	82%

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Thursday Jun 29, 2023 #

Run 34:00 [3]
shoes: Asics Trabuco 2022

Lovely day for a lunchtime run, so naturally I remembered to take everything needed to work, except appropriate shoes. So instead had the pleasure of a penance run in the dark and chilliness. Was actually a nice night for it though, even felt a few times that the tights and polypro were overkill.

Tuesday Jun 27, 2023 #

Rowing warm up/down 5:00 [3] 1.13 km (4:27 / km)
shoes: Asics Trabuco 2022

Gym-bunny session 45:00 [4]
shoes: Asics Trabuco 2022

That went far better than it ought to have after a near sleepless night and a bit of an 'off' weekend.

Thursday Jun 22, 2023 #

Run 47:20 [3] 8.1 km (5:51 / km)
shoes: Asics Trabuco 2022

Public servant wellbeing lunchtime group run. Hagley circuit, nice conversational pace but still hard enough work to count. This might evolve into the odd 5k time trial but no risk of that today!

Wednesday Jun 21, 2023 #

Rowing warm up/down 5:00 [3] 1.14 km (4:23 / km)
shoes: Asics Trabuco 2022

Gym-bunny session 45:00 [4]
shoes: Asics Trabuco 2022

Stepped things up a bit almost right across the circuit (and added another step to it). Somehow survived, must have been more ready for it than I thought.

Sunday Jun 18, 2023 #

Bouldering 1:00:00 [4]

Short but intense (or I was already more tired beforehand than I thought). Sometimes progress is more about trying new things than succeeding, I think that was the theme of the day.

Saturday Jun 17, 2023 #

Orienteering (night) 1:38:51 [3] **** 5.8 km (17:03 / km) +75m 16:00 / km
spiked:11/16c shoes: X-talon 2022

Night OY, Leithfield. Pretty messy, especially in the coastal strip where I struggled to read the map, or trust it for that matter (some weird stuff going on in there). But wasn't exactly clean in the inland flats either even when trying to be more cautious. Pretty sure there was at least one control I may have gone right past without seeing on the first pass! Process took a long time to click on so would have been slow even without mistakes.

Tuesday Jun 13, 2023 #

Rowing warm up/down 5:00 [3] 1.14 km (4:23 / km)
shoes: Asics Trabuco 2022

Gym-bunny session 40:00 [4]
shoes: Asics Trabuco 2022

Sunday Jun 11, 2023 #

Note

Had plans, but fatigue won out. Not my favourite time of year.

Saturday Jun 10, 2023 #

Run 1:04:00 [3]
shoes: Asics Trabuco 2022

The usual local haunts but not the usual circuit. Quickly obvious I wasn't much interested in pushing the long run mark out any further today, but gradually got more enthused. Pleased to comfortably hit the hour mark, especially as a bit of zig zagging in the last 15-20 minutes gave me plenty of opportunities to bail earlier.

Wednesday Jun 7, 2023 #

Rowing warm up/down 5:00 [3] 1.11 km (4:30 / km)

Gym-bunny session 40:00 [4]

Rush job because work is being a pain. So didn't add any steps to the circuit like I had been contemplating. The usual ones were hard enough today anyway.

Monday Jun 5, 2023 #

Social climbing 1:30:00 [3]

A good session on the ropes with Mags and James. The climbs felt very long after a few boulder sessions in a row, but got around that by mostly picking ones that I couldn't get very far (3 out of 7? completed). But even on the incomplete efforts was pulling off moves I wouldn't have even tried for a long time.

Not sure the calves appreciated this after a hard run then a long one, but they'll live.

Sunday Jun 4, 2023 #

Run 1:14:45 [3]
shoes: Asics Trabuco 2022

Hagley, Mona Vale and railpath to footbridge then home. Sluggish start but came good so pushed it out longer than expected.

Saturday Jun 3, 2023 #

Run warm up/down 16:00 [3]
shoes: Asics Trabuco 2022

Jog from parking to start triangle (5.5 mins) and about 10 minutes warm down

Orienteering 40:56 [4] ** 5.9 km (6:56 / km)
spiked:22/24c shoes: Asics Trabuco 2022

Running course 1 from the Red Zone MTBO sprint. Didn't beat any of the cyclists - or at least any that went to all the controls, but had fun. Pretty much a straight is great approach but used the roads a little bit. Assuming I went to the right tree or green blob, was pretty clean, a little drifty at times but could pick up enough features to self correct. No real errors until I started going 17-19 which probably doubled the short distance to 18, then 22 was the only one where I was really caught out by poor direction & went to the wrong group of trees.

Thursday Jun 1, 2023 #

Bouldering 1:00:00 [3]

Weird session, first half felt like I'd gone backwards and was wasting my time (and too often wasn't feeling very secure on the wall) but then had a good run of progress on problems I'd worked on without getting very far in previous sessions. Emptied the tank a bit earlier than I would have hoped though, maybe without any buddies I was resting less...

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