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Training Log Archive: candyman

In the 7 days ending Oct 8, 2006:

activity

time

miles

Running

4:05:00

23.92

(10:14)

38.5

(6:22)

Orienteering

3:38:45

21.75

(10:04)

35.0

(6:15)

20 /

23c

86%

Total

7:43:45

45.67

(10:09)

73.5

(6:19)

20 /

23c

86%

2:44

0:00

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Sunday Oct 8, 2006 #

Running warm up/down 40:00 [2] 7.0 km (5:43 / km)
shoes: Puma Complete Trailfox

Two warm-ups and then a cooldown for the Relay Champs. Knee and foot were pretty sore from the race yesterday but didn't prove too much of a worry for the race.

Orienteering race (Australian Relay Champs) 46:00 [4] **** 7.7 km (5:58 / km)
shoes: Puma Complete Trailfox

Just did the job today, was tempted at times to have a go but was worried that Stingers M40 ring-in Jock would be fresher and knew that my role was just to bring in our team with the leaders. After jogging around the first 2/3 of the course was very surprised to be alone out the front with Jock. Got a bit excited on the long uphill section through the spectator control when i started to pull away and tried to make a move, but then had the longer split back into the forest and Jock caught back up. Satisfied with the run because I did what i needed too even though i felt that I could have run a couple of minutes faster.

Saturday Oct 7, 2006 #

Running warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: Silva K120

Warm up and drills before the race and then walking and attempted jogging after. Foot was really sore and couldn't manage to run on it.

Orienteering race (Australian Long Champs) 1:54:07 [5] ***** 15.8 km (7:13 / km)
shoes: Silva K120

What a great area, really complex granite terrain, the best I have run on in WA. Started conservatively and tried to get into a good rhythym but kept on making small errors in the control circle. Surprisingly started to feel very fatigued after only 45 minutes and knew that it was going to be a tough day at the office. Was really pleased to keep on pushing right to the end and to generally keep in control and prevent any major errors. Didn't see anyone for the whole course. For me it wasn't a good day for the course to be 2km too long but i was really satisfied with how I coped and will be faster, stronger and cleaner next time.

Running (water running) 20:00 [1] 1.0 km (20:00 / km)

Easy jogging in the Ocean at South Beach to help legs recover from Long Champs. Definitely felt much better after this than before.

Friday Oct 6, 2006 #

Running (jog) 25:00 [2] 4.5 km (5:33 / km)
shoes: Puma Complete Trailfox

Easy run with Andy and Kel around our accommodation owners farm. We were staying on a property less than 10 minutes from both the Australian Champs and Australian Relays maps, great locating by Adrian.

Thursday Oct 5, 2006 #

Running warm up/down 40:00 [3] 7.0 km (5:43 / km)
shoes: Nike Zoom Waffle Racer

Warm-up and drills before Sprint race then short cooldown after drug test.

Orienteering race (Australian Sprint Champs) 14:08 [5] *** 3.4 km (4:09 / km)
spiked:20/23c shoes: Nike Zoom Waffle Racer

A solid effort, disappointingly lost 15 seconds on the second leg after failing to find the line from control 1 to 2 and instead following the line from the last control towards the finish, by the time I had found the second control i had already missed the turn and had to take a very long alternative route. The rest of the course was pretty good with only one marginally slower route choice and a little bit hesitant on the legs in the greener area at the top of the map. Felt like I should have pushed myself harder in the middle stages of the race. In any case best sprint result since the Easter prologue in 2005 and should be faster and cleaner next time.

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Puma Complete Trailfox

Easy run along the beach with Fatrat, Kez and Kelly.

Australian Sprint Champs - Splits

Tuesday Oct 3, 2006 #

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Silva K120

Warm up and cool down for NOL race at Peterdine. Stomach still wasn't feeling 100% but i had to have a go before the sprint race on Thursday.

Orienteering race (NOL race) 44:30 [5] **** 8.1 km (5:30 / km)
shoes: Silva K120

Fun race but didn't quite get into it. Was too messy especially for this fast terrain, lost 20-30 seconds on each of the first three legs and 5-10 seconds on plenty of others. Highlight of the race was running into a control to find Jimbo blocking me from punching and telling me it was the wrong control (it wasn't), somehow that seemed to help and I ran more cleanly for the next few legs and finished strongly on the last loop. Happy that my stomach didn't cause me any major problems so i should be right for the coming races.

Monday Oct 2, 2006 #

Running 40:00 [2] 6.0 km (6:40 / km)

Barefoot running, drills and cooldown with Kelly at McGillvray Ovals. My stomach was not great but much better than Saturday and Sunday.

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