Training Log Archive: ShingoIn the 7 days ending Sep 5, 2016:
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Monday Sep 5, 2016 #
6 PM
Running 44:11 [3] 8.13 km (5:26 / km)
shoes: Inov8 Race Ultra 290
HFW through the road in LC park. Not a lot of ambient light, managed to trip on the last bit of rough ground coming up from the oval and bruised the palm of my hand.
Sunday Sep 4, 2016 #
10 AM
Orienteering race (Metroleague Final) 38:34 [4] 5.09 km (7:35 / km)
shoes: Inov8 212 (blue & orange)
Galston Reserve - Div 2
Another new ML map and anothe good one. Started off with some sprint style controls around the local high school before heading into the bush. Bad route choice out of 10 as headed west towards the fire trail and hit the green. Overshot 18 as I had forgotten I'd already crossed the creek so lost about 40 secs. BF went down in Div 1 as, although it was billed as the final, it wasn't and final positions were based on the table rather than head to head. Need to tighten up the rules next year so there's no confusion.
Another new ML map and anothe good one. Started off with some sprint style controls around the local high school before heading into the bush. Bad route choice out of 10 as headed west towards the fire trail and hit the green. Overshot 18 as I had forgotten I'd already crossed the creek so lost about 40 secs. BF went down in Div 1 as, although it was billed as the final, it wasn't and final positions were based on the table rather than head to head. Need to tighten up the rules next year so there's no confusion.
Thursday Sep 1, 2016 #
Running warm up/down 13:42 [2] 1.06 km (12:55 / km)
Including drills
6 PM
Running intervals 16:47 [4] 3.16 km (5:19 / km)
Heart attach intervals (one short, 15 sec, one long, 35 sec then repeat)
1.25
2.09
1.23
1.59
1.23
2.00
1.23
2.01
One set was enough!
1.25
2.09
1.23
1.59
1.23
2.00
1.23
2.01
One set was enough!