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Training Log Archive: lazydave

In the 7 days ending Sep 28, 2014:

activity # timemileskm+m
  Orienteering2 2:11:59 14.37(9:11) 23.12(5:43) 494
  Running5 1:12:10 8.01(9:01) 12.88(5:36) 131
  Total6 3:24:09 22.37(9:08) 36.0(5:40) 625

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MoTuWeThFrSaSu

Sunday Sep 28, 2014 #

10 AM

Running 13:17 intensity: (1:07 @1) + (2:08 @2) + (4:15 @3) + (5:47 @4) 2.14 km (6:12 / km) +36m 5:43 / km
ahr:137 max:161 shoes: Inov8 Roclite 243

11 AM

Orienteering 40:19 intensity: (31 @1) + (4 @2) + (9 @3) + (59 @4) + (38:36 @5) 6.86 km (5:53 / km) +177m 5:12 / km
ahr:181 max:193 shoes: Inov8 Roclite 243

This was just a pretty shit run. Started ok but was buggared and never got going properly (despite trying my darndest - av HR 181) and orienteering poorly.

12 PM

Running 12:13 intensity: (2 @1) + (4:35 @2) + (6:01 @3) + (1:35 @4) 1.95 km (6:15 / km) +41m 5:40 / km
ahr:135 max:152 shoes: Inov8 Roclite 243


Aust MDC, Course M21E - Splits

Saturday Sep 27, 2014 #

Event: Karrak Karnival - Oz Champs
 
11 AM

Orienteering 1:31:40 intensity: (16 @2) + (2:00 @3) + (27:00 @4) + (1:02:24 @5) 16.26 km (5:38 / km) +317m 5:08 / km
ahr:170 max:187 shoes: Inov8 Roclite 243

Not a good one. Plus it wasn't a NOL. Plus the weather was shit. Then the swans got flogged. shit day.

On a bit more reflection I only dropped 3.30 to Simon over the rest of the course which is pretty encouraging. Just need to take the two shockers out :)

Running warm up/down 9:38 intensity: (4 @1) + (36 @2) + (36 @3) + (8:09 @4) + (13 @5) 1.92 km (5:02 / km) +21m 4:46 / km
ahr:149 max:173 shoes: Inov8 Roclite 243

1 PM

Running warm up/down 6:00 intensity: (5:16 @3) + (44 @4) 1.02 km (5:53 / km) +11m 5:35 / km
ahr:142 max:152 shoes: Inov8 Roclite 243

cold, wet and miserable job with shep so not too long

WA Long Champs, Course M21A - Splits

Friday Sep 26, 2014 #

6 PM

Running 31:02 intensity: (14 @1) + (1:28 @2) + (20:00 @3) + (6:37 @4) + (2:43 @5) 5.85 km (5:18 / km) +22m 5:12 / km
ahr:144 max:185 shoes: Inov8 Roclite 243

jog along the beach front with shep and andy. Included a few run throughs

Wednesday Sep 24, 2014 #

Note

Well I've had just about the worst two week lead up to Aust Champs with a 60hr work week last week and the same theme this week - 16hrs yesterday and back in at 6.45 this morning! Oh well, just makes me more keen to get to WA!

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