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Training Log Archive: macey

In the 7 days ending Oct 13, 2013:

activity # timemileskm+m
  Running5 2:27:43 17.83 28.7
  Orienteering2 48:32 6.83(7:06) 10.99(4:25)
  Total5 3:16:15 24.66 39.69

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Sunday Oct 13, 2013 #

9 AM

Running warm up/down 10:00 [3]
shoes: Nike Flyknit One+

Orienteering race 18:30 [5] 3.3 km (5:36 / km)
shoes: Nike Flyknit One+

NSW sprint champs on new map at Pyrmont. was actually pretty good and a lot of fun. My run wasn't the best. missed #1 and ran straight past, losing 30 secs straight away. just did not see it at all. few other small time losses through hesitating on route choice, just need to pick a route and take it. didn't pick the best way to #8 and then lost time standing right next to the control but not seeing it tucked away against the stairs. went right to #13 which I thought was pretty good but turns out far left was the quickest surprisingly. the steep stairs to #14 absolutely destroyed me and the next 2 controls were tough going. got caught out by the olive green at #16 and lost more time. the real kicker was losing 15 secs on the last control because again I didn't see it behind a park bench. finished a fair way down, oscar had pretty much caught me 2mins by the end. still enjoyed it, worth the trip down and didn't feel as tired from yesterday as I thought I would.

Saturday Oct 12, 2013 #

8 AM

Running race 16:51 [5] 5.0 km (3:22 / km)
shoes: Nike Flyknit One+

newy parkrun. I DID IT!!! Finally went sub 17 :D

Felt pretty rubbish in the warm up and wasn't expecting too much from today, was just going to run based on how I felt.

did my usual burst off the start line to get ahead and the best line through the hairpin. normally after this I settle back into a sustainable pace but this week I thought I'll keep on it and see how it goes. first km in 3:10, a bit quicker than usual.

along the top section got overtaken but stuck with him. there was a pack of 3 of us here. the pace coming down to the turnaround was really good and was happy to have someone to stick with. got to the turnaround in 8:11! this is massively faster than any other time and I knew that this could finally be the week if i didn't blow up.

coming back the pace began to drop slightly and I was stuck behind the other 2 guys. I coasted behind for a little longer then realised I had to get past if I wanted to crack 17. so put in a massive kick at the 3km mark. was worried that this was way too early, but opened up a bit of gap and held it.

pace was fluctuating a bit over the next km but I kept telling myself to push hard. coming through the 4km mark I had to average 3:30 for the last km. pushed very hard here but almost in short bursts, kept having to back off a bit. hit the concrete and knew I only had a short amount of pain to go. hit the hairpin with 45secs up my sleeve and knew I had it from there.

Very stoked to crack 17, it's been my goal at parkrun for some time now. not sure what was so different about today though. massive pb by 26 secs too, and managed to hold onto 1st but not by a huge margin

Running warm up/down 10:00 [3]
shoes: Nike Flyknit One+

Friday Oct 11, 2013 #

5 PM

Running 50:00 [3] 11.0 km (4:33 / km)
shoes: Nike Lunarglide+ 3 (blue)

easy run. legs hadn't fully recovered from aus champs and my run on wednesday pretty much destroyed my legs once again. still not feeling fantastic today. have ambitiously entered the fernleigh 15 next weekend so we'll see how that goes

Wednesday Oct 9, 2013 #

5 PM

Running 18:06 [3] 3.77 km (4:48 / km)
shoes: Nike Flyknit One+

run from dads to street o. up and over king edward. very warm

Orienteering race 30:02 [5] 7.69 km (3:54 / km)
shoes: Nike Flyknit One+

street o warm up event at national park. bit rusty with the question answer format and route choice wasn't very efficient. ran hard early but slacked off a bit when I realised I couldn't get them all. was coming in early but went for an in out to 1F. hesitated a little before deciding to go for it and in the end it cost me because I was 2 secs late which was annoying. ran hard though for most of it.

Running 17:46 [3] 3.76 km (4:44 / km)
shoes: Nike Flyknit One+

run home. back up over the hill

Tuesday Oct 8, 2013 #

5 PM

Running 25:00 [3] 5.17 km (4:50 / km)
shoes: Nike Lunarglide+ 3 (blue)

easy run between work and tapping away at my projects. expect to read a lot of entries like this in the next 5 weeks.

Monday Oct 7, 2013 #

(rest day)

legs absolutely cactus, knee a bit sore

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