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Training Log Archive: Shep

In the 7 days ending Aug 28, 2016:

activity	#	time	miles		km		+m
Cycling (Commuter)	6	5:20:00	37.28		60.0		400
Cycling (Road)	2	1:55:00
Foot Running	4	1:30:00
Orienteering	3	1:08:02	9.43	(7:13)	15.17	(4:29)	180
Total	12	9:53:02	46.71		75.17		580

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Sunday Aug 28, 2016 #

10 AM

Foot Running warm up/down 10:00 [3]
shoes: Inov8 Xtalon 212 (2)

Orienteering race 38:46 [4] 7.92 km (4:54 / km) +145m 4:29 / km
ahr:158 max:172 shoes: Inov8 Xtalon 212 (2)

At Boggabilla. Haven't run here for years - last time i raced here i was about 20 and Darvo said if i broke 4min/km (i think) I could drive his WRX... i did, just, so got a drive. it's thickened up a lot since then. i tried a few routes in the forest but there's a lot of weed and vines and blackberries etc, so it was pretty much just picking which track to take. I ran pretty good except for a momentary lapse of concentration on the way to 4 where I thought i came out on a track somewhere where there's no way i could have come out, and turned to run to where i should have come out, which was actually where i had come out. lost maybe 30 secs or so. otherwise pretty decent. caught barney and andyhill near the end.

same map issue as yesterday. 'ken annoying. if it doesn't look right - ASK SOMEONE.

Training Load 13 hours

C • Wrx 3

SchoolsChamps & SL10 Hard 1 - Splits

Saturday Aug 27, 2016 #

Event: NSW School Sprint Championships, NSW Sprint Championships + State League #9

10 AM

Foot Running warm up/down 10:00 [3]
shoes: Inov8 Xtalon 212 (2)

Orienteering race 15:16 [4] 3.76 km (4:04 / km) +5m 4:02 / km
ahr:162 max:168 shoes: Inov8 Xtalon 212 (2)

At Garrison Point. Somewhere I've driven past but never had a run before. Pretty easy but kinda fun. Shame about the map - they'd stuck a logo into OCAD (which makes ocad raster the image and any bits of detail were unreadable). Not sure why this keeps happening... If your eyes are bad can't you zoom in on your computer screen and see it's crap?? Stop using OCAD and use Purple Pen instead?

Training Load 3 hours

2 PM

Orienteering race 14:00 [4] 3.49 km (4:01 / km) +30m 3:51 / km
ahr:163 max:172

At Western Sydney Uni. Had a pretty good race, didn't miss too much at all really, maybe lost a bit on one leg where there was an "uncrossable" wall but i couldn't have cut much distance off had i realised earlier anyway.

Training Load 3 hours

Foot Running warm up/down 10:00 [3]
shoes: Inov8 Trail Ultra 270

very heavy legs. running twice in a day!

Race 2 - WSU H1 - Splits

Race 1 - Hard 1 - Splits