Training Log Archive: ShingoIn the 7 days ending Oct 10, 2016:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
| ||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | |||||||
Monday Oct 10, 2016 #
6 PM
Running 46:59 [3] 8.29 km (5:40 / km)
shoes: Inov8 Race Ultra 290
HFW via bush track in LC park.
Sunday Oct 9, 2016 #
10 AM
Orienteering race 1:06:28 [4] 8.3 km (8:00 / km)
shoes: Inov8 212 (blue & orange)
Something Different - Hard Long
Large Big Foot turnout at this local Newcastle event due to some good advertising. A very (too?) detailed map from Dennis Lyons with a complex track network. Struggled with the first two trying the understand the map. Steady(ish) through to 15 where I was on the ridge but too far north and hit he track to the west before relocating off the creek. Confused between 18 and 19 where I was standing on top on a big embankment but couldn't find it on the map (too much yellow to see it clearly). Two attempts to dind the last control. A another great Newcastle event and well worth the effort of getting there.
Large Big Foot turnout at this local Newcastle event due to some good advertising. A very (too?) detailed map from Dennis Lyons with a complex track network. Struggled with the first two trying the understand the map. Steady(ish) through to 15 where I was on the ridge but too far north and hit he track to the west before relocating off the creek. Confused between 18 and 19 where I was standing on top on a big embankment but couldn't find it on the map (too much yellow to see it clearly). Two attempts to dind the last control. A another great Newcastle event and well worth the effort of getting there.
Thursday Oct 6, 2016 #
Running warm up/down 13:42 [2] 1.84 km (7:27 / km)
shoes: Inov8 Race Ultra 290
Including Nea's drills!
6 PM
Running intervals 22:02 [2] 3.54 km (6:13 / km)
Recovery interval session (an oxymoron if there was one) after the Aus Champs. Three 'new' very short, three 'old' short and three 'old' mediums all off 30secs with 2mins between sets.
1.21
1.16
1.15
1.32
1.33
1.33
1.55
1.53
1.54
1.21
1.16
1.15
1.32
1.33
1.33
1.55
1.53
1.54
Wednesday Oct 5, 2016 #
6 PM
Orienteering race (Sydney Summer Series 1) 45:35 [4] 7.61 km (5:59 / km)
shoes: Inov8 Race Ultra 290
Lavendar Bay
As usual no chance to plan the route as I left work later than hoped for. Anti-clockwise loop picking up 6 of the 10 pointers in the park (forgot about 5). Wasted some time in an unmapped alley looking for 20, thought I'd run through the school as the road as not marked OOB only to get turned back by a security guard. Probably shouldn't have bothered with 29 as it meant I didn't get 13 or the other 3 10 pointers in the park. Net score of 510, 10 behind Paula! Route 1,7,6,4,3,2, 21,20,22,19,28,24,17,26,15,16,25,12,23,18,27,14,29,30.
As usual no chance to plan the route as I left work later than hoped for. Anti-clockwise loop picking up 6 of the 10 pointers in the park (forgot about 5). Wasted some time in an unmapped alley looking for 20, thought I'd run through the school as the road as not marked OOB only to get turned back by a security guard. Probably shouldn't have bothered with 29 as it meant I didn't get 13 or the other 3 10 pointers in the park. Net score of 510, 10 behind Paula! Route 1,7,6,4,3,2, 21,20,22,19,28,24,17,26,15,16,25,12,23,18,27,14,29,30.