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Training Log Archive: MooseMorris

In the 7 days ending Aug 2, 2014:

activity	#	time	miles		km		+m
Running	4	2:19:27	16.52	(8:27)	26.58	(5:15)	310
Orienteering	1	51:31	5.41	(9:32)	8.7	(5:55)	200
Total	5	3:10:58	21.92	(8:43)	35.28	(5:25)	510

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Friday Aug 1, 2014 #

5 PM

Running 32:24 [2] 5.5 km (5:53 / km) +60m 5:35 / km
ahr:149 max:175 shoes: Saucony Guide 5 Orange

Really easy 5.5K with Kate

Thursday Jul 31, 2014 #

5 AM

Running warm up/down 9:00 [3] 1.5 km (6:00 / km) +10m 5:48 / km
shoes: Saucony Guide 5 Orange

Running intervals 19:14 [4] 3.53 km (5:27 / km)
ahr:161 max:181 shoes: Saucony Guide 5 Orange

300m, 400m, 800m, 800m, 400m, 300m with 60s recovery

Running hills (Kenyan Hills) 15:00 [4] 3.3 km (4:33 / km) +120m 3:51 / km
ahr:170 max:179 shoes: Saucony Guide 5 Orange

Roughly 300m run up Cooks Hill from bar beach with jog back to the start--6 reps

Running warm up/down 7:00 [3] 1.25 km (5:36 / km)
ahr:150 max:153 shoes: Saucony Guide 5 Orange

Tuesday Jul 29, 2014 #

5 AM

Running 29:23 [3] 5.5 km (5:21 / km) +60m 5:04 / km
ahr:156 max:171 shoes: Saucony Guide 5 Orange

Easy 5.5K with Kate

Monday Jul 28, 2014 #

5 AM

Running tempo (4K tempo) 27:26 [4] 6.0 km (4:34 / km) +60m 4:21 / km
ahr:169 max:188 shoes: Sauchony Guide 7

Trying to dial in my race pace for City2Surf. 1.3K warm up, 4K tempo, 700m cool down. Don't think my heart rate monitor was working quite right.

Sunday Jul 27, 2014 #

10 AM

Orienteering race (NOY 5) 51:31 [4] 8.7 km (5:55 / km) +200m 5:19 / km
ahr:177 max:195 shoes: La Sportiva

Had an alright run. Was consistently just a little bit off the line that i needed which wasn't a problem until I wouldn't see the control and would run right past it (for example #12, was probably within 5 meters and didn't see the extremely faded flag, and #15). I attempted to go straight from #8 to #9 (the day after I noticed the track to the east which would have been much much quicker) and made it back to control #2 with no issues, but then didn't get the line right coming into #9. Was just about to bail out to the track when I managed to spot #9. Took an absolutely shocking line to #16 (probably still kicking myself for #15) and didn't have the guts to try jumping the pool at #18 (should have planned to run around to the east). With neither Macey nor Steve turning up I missed an opportunity for a win, since RobV had a great run and beat me by 3 minutes.

Course Hard Long - Splits

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