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Training Log Archive: Shingo

In the 7 days ending Feb 9, 2015:

activity # timemileskm+m
  Running3 2:15:30 13.4(10:07) 21.56(6:17)
  Orienteering2 1:18:53 7.77(10:09) 12.51(6:18)
  Cycling (MTB)1 40:00
  Total6 4:14:23 21.17 34.07

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Monday Feb 9, 2015 #

Note

Right knee a bit stiff and grazed after taking a spill on Saturday, left ankle sore after going over on it at the O on Sunday.
6 PM

Cycling (MTB) 40:00 [2]

Random cycling with Ewan

Sunday Feb 8, 2015 #

5 PM

Orienteering race (Sydney Sprint Series 4) 31:16 [3] 4.42 km (7:04 / km)
shoes: Mizuno Wave Nexus 7

Just the Pan
Took it steady trying to keep track of where I was. Had a "where the hell am I moment" just before 8. Bad route choices to both 9 and 11 meant I finished well down. Fun, technical course.

Saturday Feb 7, 2015 #

11 AM

Running 1:26:51 [3] 13.77 km (6:18 / km)
shoes: Mizuno Wave Nexus 7

Dropped Ewan at sailing and parked at Collaroy. Around the top of Long Reef and down to the point hoping to be able to run along the southern beach/rocks but tide was too high so back up and along the side of the gold course. Wet feet crossing the mouth of Dee Why lagoon (both ways). Along the side of the lagoon, through Dee Why where there was some life saving comp. in progress then along cliff top path to Curly. Back the same way except I braved the rocks/beach this time as I already had wet feet and the tide was slightly lower. Followed by a quick dip in the sea.

Thursday Feb 5, 2015 #

Running warm up/down 13:00 [2] 1.8 km (7:13 / km)
shoes: Mizuno Wave Nexus 7

With drills
6 PM

Running intervals 35:39 [4] 5.99 km (5:57 / km)
shoes: Mizuno Wave Nexus 7

Two sets of four long off 4.15 with 4 min between sets. Not feeling the love tonight; legs tired from last night and the only one on this cycle.

3.05
2.56
2.58
2.57

3.02
2.58
2.59
2.51

Glad to get through, albeit slowly, nearlt bailed half way through the second set but stuck with it.

Wednesday Feb 4, 2015 #

6 PM

Orienteering race (Sydney Summer Series 14) 47:37 [4] 8.09 km (5:53 / km)
shoes: Mizuno Wave Nexus 7

The Country Club
Two thirds good, one third bad. Started off on the southern loop 28,29,19,9,16,18,30 without any problems except for struggling up the climb to the road from 29. After getting 20 and 24 my route choice went to pot, missed 10, planned to cut through the bush from the W to 25 and ended up coming in from the path to the S. After getting 17 should have gone to 22 but ran straight down to 11, up to 3, out and back to 22, 4, out and back to 21, back past 4 to 12 (what the hell was I doing). A good run back mainly through the bush 23, 14, 15, 26, 27 and 8 to finish just over 2.5 minutes late meaning the 530 became 500 (beaten by Paula on 510!) Ran with Chris (Firbanator). Without the dumb route choices think I would have been up around the 530 mark but wasn't to be.

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