Training Log Archive: ShingoIn the 7 days ending Jan 16, 2016:
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Thursday Jan 14, 2016 #
Running warm up/down 10:37 [2] 1.63 km (6:31 / km)
6 PM
Running intervals 25:12 [4] 4.56 km (5:32 / km)
Paula's new innovation - two sets of three double intervals (very short, 15 sec rest, medium, 20 sec rest then repeat) with 3 mins between sets.
1.12
1.56
1.12
1.53
1.13
1.55
1.10
1.52
1.12
1.55
1.13
1.54
1.12
1.56
1.12
1.53
1.13
1.55
1.10
1.52
1.12
1.55
1.13
1.54
Wednesday Jan 13, 2016 #
Orienteering 46:52 [3] 8.91 km (5:16 / km)
Bushrangers Reserve, East Killara
Fail 1: No sports socks
Fail 2: Ewan's shorts so had to wear normal shorts together with belt!
Average run to match the daggy look. Definitely a runners course which I struggled to get going on. Did an anti-clockwise loop. At 21 just shy of 39 mins then started to head to 9 (again) so 30 secs lost on the out and back. Thought I would have enough time to get 30 but lost time looking for it as I turned the corner. Just under 2 mins late so a net 540. At least the trip to 30 was worth 10 making it worthwhile.
Fail 1: No sports socks
Fail 2: Ewan's shorts so had to wear normal shorts together with belt!
Average run to match the daggy look. Definitely a runners course which I struggled to get going on. Did an anti-clockwise loop. At 21 just shy of 39 mins then started to head to 9 (again) so 30 secs lost on the out and back. Thought I would have enough time to get 30 but lost time looking for it as I turned the corner. Just under 2 mins late so a net 540. At least the trip to 30 was worth 10 making it worthwhile.
Monday Jan 11, 2016 #
6 PM
Running 47:29 [3] 8.44 km (5:38 / km)
HFW via Riverside walk in LC park.
Sunday Jan 10, 2016 #
6 PM
Orienteering race (Sydney sprint series 2) 27:59 [4] 4.9 km (5:43 / km)
UNSW
Slow through the first 6 controls which were very close together making the map difficult to read. Seemed to improve after that with no major problem in the (necessary) multi-level section, probably more luck than judgement. Course far too long and not helped by circles not being cut.
Slow through the first 6 controls which were very close together making the map difficult to read. Seemed to improve after that with no major problem in the (necessary) multi-level section, probably more luck than judgement. Course far too long and not helped by circles not being cut.