Training Log Archive: PwattsIn the 7 days ending Jun 27, 2009:
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Saturday Jun 27, 2009 #
Running race (Cross country) 27:32 [5] 6.68 km (4:07 / km)
ahr:188 max:199
Muddy cross country, first 500m of the lap (there were 3 laps) there were ankle deep puddles and mud that couvered my shoes making a it feel like i was about to loose my shoe to the earth.
Rest of the run was wet muddy and slippery but i had O shoes so it was pretty good. Most of the runners were track boys, dont think they were used to that sort of conditins
Rest of the run was wet muddy and slippery but i had O shoes so it was pretty good. Most of the runners were track boys, dont think they were used to that sort of conditins
Running warm up/down 20:00 [2]
10 min before and after the run
Wednesday Jun 24, 2009 #
Running 1:08:02 [3] 13.15 km (5:10 / km)
ahr:152 max:176
Woke up and went for a run. Feels like ages since i've done a training run this long. went along the bike track (hobart only has one) then through the botanical garadens and back home through lenah valley. Plently of long hills and short hills on this run.
Tuesday Jun 23, 2009 #
Running warm up/down 25:00 [3]
Warm up before intervals was around the interval circuit, approx 2.5k
Warm down around a few ovals
Warm down around a few ovals
Running intervals 20:00 [4] 4.5 km (4:27 / km)
Did Fartlek intervals. 20 x 30s fastish, 30s good pace. Got a bit bored with all the short fast pace changes, did 3 1m 30s efforts through the run.
felt comfortable all run
felt comfortable all run
Sunday Jun 21, 2009 #
Orienteering race 1:18:18 [4] 12.38 km (6:19 / km)
ahr:173 max:195 shoes: Salomon XA pro 3D ulrta
TOS 5, Bluff River
Didnt have my head in gear for the first control, took 10min to get to it. the are was very vague and i wasnt concentrating at all. 6-7 min mistake on that. After that i hit almost all of my controls dead on. i was wide on 8, but could see it and didnt go far enough on 12 or 15, but still not much error.
When i got to the end i was kindly informed that i didnt go to number 13. This suprised me alot. then when i looked at control 13 i realsied i never even saw it on my map, never contemplated it, just went from 12 to 14. it just made my run about 3min shorter... and counted as a dnf
Didnt have my head in gear for the first control, took 10min to get to it. the are was very vague and i wasnt concentrating at all. 6-7 min mistake on that. After that i hit almost all of my controls dead on. i was wide on 8, but could see it and didnt go far enough on 12 or 15, but still not much error.
When i got to the end i was kindly informed that i didnt go to number 13. This suprised me alot. then when i looked at control 13 i realsied i never even saw it on my map, never contemplated it, just went from 12 to 14. it just made my run about 3min shorter... and counted as a dnf