Training Log Archive: AndreMIn the 7 days ending Jul 25, 2009:
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Friday Jul 24, 2009 #
Running 45:00 [5] 7.0 km (6:26 / km)
Had to leave early on the 18 x 300m session, did 6 reps plus warm up and down. Legs still felt tired from Tues, Weds.
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73
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Wednesday Jul 22, 2009 #
Running 1:10:00 [5] 11.0 km (6:22 / km)
shoes: Brooks Infinity 2
Hard run around KP with Muzz et al. Faster than normal - it didn't help that the person setting the pace was being pulled along by a dog. Still feeling Tues' run.
Tuesday Jul 21, 2009 #
Running hills (Amphitheatre) 1:00:00 [5] 9.0 km (6:40 / km)
shoes: Salomon XA Pro 3D
2nd pain session at the Amph. This time with more recovery time and doing the long ones first. Times generally improved over last week - only one with totally broken pace. Amazing how this session depleted the O2, lungs certainly working hard.
Run Return Rest
2:20 1:21 31
2:53 1:42 31
3:30 1:32 3:02
51 2:58 60
75 2:39 5:44 (skipped the 3rd short one)
56
Run Return Rest
2:20 1:21 31
2:53 1:42 31
3:30 1:32 3:02
51 2:58 60
75 2:39 5:44 (skipped the 3rd short one)
56
Sunday Jul 19, 2009 #
Orienteering race (Peterdine Relays - Hard A) 30:00 [5] 3.4 km (8:49 / km)
shoes: Salomon XA Pro 3D
Trouble finding the first control. Then I found it and caught up with Phil Dufty. We seemed to be on the same course. Ran by him after 2 and then had to catch up for 3 and 4 b/c he went to 3 and I went running off somewhere else. Rest of course I sort of followed him - didn't have much confidence to try losing him again.
Orienteering race (Peterdine Relays - Hard D) 35:00 [5] **** 3.2 km (10:56 / km)
shoes: Salomon XA Pro 3D
Had a much better handle on the terrain and nav this time. Except for the first control again, where I lost a great deal of time - had trouble finding anything that gave away where I was. Next time I should - estimate the distance from the last known point better - eg 400m from the fence, and if no big feature to run to then make sure I hit way points. The rest of the course went well. Running the short distance was not taxing.
Paddling 20:00 [3] 3.0 km (6:40 / km)
Quick paddle 'stretch' on the Swan near Mosman Park.