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Training Log Archive: Golfer

In the 31 days ending Jul 31, 2012:

activity	#	time	miles		km		+m
Running	14	11:17:39	80.24		129.13		734
Orienteering	5	3:56:44	10.67		17.17		544	32 /	33c	96%
Cycling	2	1:15:13	17.05	(4:25)	27.44	(2:44)	202
Total	21	16:29:36	107.95		173.73		1480	32 /	33c	96%

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Monday Jul 30, 2012 #

5 PM

Running 27:01 [3] 5.45 km (4:57 / km)
shoes: Asics Gel Nimbus 13

Run in the forest at Deniliquin after work. River is up and lagoons flooded in the forest so had to run a series of loops.

Sunday Jul 29, 2012 #

10 AM

Orienteering race (Albury-Wagga Interclub) 1:02:50 [5] *** 6.89 km (9:07 / km) +295m 7:31 / km
spiked:11/12c shoes: Inov8 Oroc 350

Interclub #3 at Mt Terrible near Albury. This is a steep area and courses in the past have been "unpleasant" in some aspects but today, with a relatively inexperienced course-setter, was enjoyable, if a little easy navigation-wise. At least he didn't have us going up and down the steep slopes needlessly. There was only one significant climb (about 15 contours!) but we had to get back to the top somehow.

No reals issues through 1 - 8, then I checked my course (self-drawn) against the control descriptions and found I was one circle short!! Luckily, it was the last one so I ran from 11 to the finish, checked the master map, memorised the control location (well, thought I did) which was about 200m and ran back to somewhere near the control. A bit of searching and I located it, then back to the finish. Lost about 3-4 minutes. Still managed to win by about 10 minutes!

Saturday Jul 28, 2012 #

10 AM

Running (Long) 1:35:46 [3] 18.0 km (5:19 / km) +79m 5:12 / km
shoes: Asics Gel Nimbus 13

Long run with Briohny from her place. Probably my last chance for a long run before the Half as off to NT next weekend. Was pretty cold even though we started at around 10:30am but once we were moving, it was OK.

Headed out through Springdale then onto Plumpton, Boiling Down and Redbank Rds and into Rawlings Park. Through the park, out onto Brunskill Rd and down to the Lake where we headed south and around to the Boat Club. Finally back out onto Plumpton Rd, back into Springdale and home to Briohny's house.

Felt pretty good the whole way and was good to have Briohny for company. She ran really well-must have been the pink tape on her leg :-) I think we kept each other going, especially towards the end!

Friday Jul 27, 2012 #

6 AM

Running 33:49 [3] 6.38 km (5:18 / km) +25m 5:12 / km
shoes: Asics Gel Nimbus 13

First early morning run in a while. Just a short loop down to the river and back via the cemetery and powerline track.

Tuesday Jul 24, 2012 #

4 PM

Running 51:40 [3] 10.02 km (5:09 / km) +58m 5:01 / km
shoes: Asics Gel Nimbus 13

Afternoon run in Sydney. Did the Anzac Bridge route I did last time I was down. I thought it might be a bit warmer in Sydney so wore a running singlet. It was quite cold so ran fast at the start to get warm!!

Sunday Jul 22, 2012 #

3 PM

Running 1:02:45 [3] 12.01 km (5:14 / km) +13m 5:12 / km
shoes: Asics Gel Nimbus 13

Longish run with Briohny from home out the back gate and down through the cemetery. Onto the bike path and then the levee along the river to the old Hampden Bridge where we turned around came back. Ran on the single track next to the river back past the beach then back onto the levee and home. Nice afternoon for a run and nice to have some company. I think I have talked Briohny into an 18-19 km run next Saturday as I need a long run before the Half in a couple of weeks.

Saturday Jul 21, 2012 #

12 PM

Running race (Road Runners) 42:48 [5] 8.31 km (5:09 / km) +186m 4:38 / km
shoes: Salomon Trail

Roadies at Willan's Hill. Managed to run the right course this week, slightly further but a bit faster than last week, so that's a positive! Hills were tough but overall happy with the run.

Friday Jul 20, 2012 #

4 PM

Cycling 44:58 [3] 16.19 km (2:47 / km) +110m 2:41 / km

After Rawlings Park-Lake Albert loop from home.

Wednesday Jul 18, 2012 #

4 PM

Running 25:22 [3] 5.0 km (5:05 / km) +24m 4:57 / km
shoes: Salomon Trail

Usual run with Deb and Darcy the dog in Rawlings Park.

Tuesday Jul 17, 2012 #

5 PM

Running warm up/down 10:30 [3] 2.0 km (5:15 / km)
shoes: Asics Gel Nimbus 13

Running intervals (Hill intervals) 7:15 [5]
shoes: Asics Gel Nimbus 13

4 x 230m hill intervals up Sherwood Avenue with jog recovery. Garmin not working right so haven't got accurate splits.

Sunday Jul 15, 2012 #

9 AM

Orienteering 30:00 [2]
shoes: Asics Gel Nimbus 12

Helped Briohny put out controls for her sprint event at CSU.

10 AM

Orienteering race (Club sprint (unofficial)) 21:12 [4] 3.85 km (5:30 / km) +71m 5:02 / km
spiked:21/21c shoes: Asics Gel Nimbus 12

Ran the long course at CSU sprint event set by Briohny. Unofficial as I helped put out the flags and SI units earlier. Good course starting from centre of the map which meant we had a run through the start/finish area about a third of the way on the course. Pretty happy with the nav and pace.

This is still a good map and we should think about using it again for a state event, especially since all the new construction works have increased the complexity.

12 PM

Running (Long) 1:08:20 [3] 13.15 km (5:12 / km) +37m 5:07 / km
shoes: Asics Gel Nimbus 13

Decided I hadn't done enough today so ran home from the CSU event. Had to slow myself down a bit as I was running too fast for the first couple of kms, trying to get myself warm!

From the uni down to North Wagga and across Wiradjuri bridge onto the levee bank. Followed the levee all the way round to Marshall's Creek then under the hwy and along Kooringal Rd to the cemetery and onto the power lines track to the bottom of Rocky Hill. Walked up the last few hundred metres to the back gate.

Saturday Jul 14, 2012 #

12 PM

Running race (Road Runners) 42:55 [5] 8.26 km (5:12 / km) +185m 4:40 / km
shoes: Salomon Trail

Hilly course at Willan's Hill. A couple of short sharp climbs plus one long steady one. Pretty happy with the run.

Thursday Jul 12, 2012 #

6 AM

Running 44:41 [3] 8.7 km (5:08 / km) +16m 5:05 / km
shoes: Asics Gel Nimbus 13

Morning run in Albury.

Sunday Jul 8, 2012 #

7 AM

Running (Long) 1:20:11 [3] 15.0 km (5:21 / km) +49m 5:16 / km
shoes: Asics Gel Nimbus 12

Another frosty morning but not as cold as yesterday probably due to later start. Ran from near Lake Albert school (Deb took Darcy into Rawlings) south on Main St then onto Redbank Rd and Boiling Down Rd. Turned north onto Plumpton Rd and ran back to Nelson Dr and down to the Lake and around the western side then onto Kooringal Rd all the way to the cemetery and home along the powerline track. Felt pretty good all the way, apart from a couple of spasms in the right hammy.

Saturday Jul 7, 2012 #

7 AM

Running 51:08 [3] 10.0 km (5:07 / km) +34m 5:02 / km
shoes: Asics Gel Nimbus 12

Frosty morning run from home. Out the back gate onto rocky hill. Down the fire trail to the cemetery and then out onto the cycle path on Kooringal Rd and down to the levee bank path. Followed the levee along the river and turned around at the Playhouse. Not a soul about for the whole run on a cold but otherwise great morning.

Friday Jul 6, 2012 #

4 PM

Cycling 30:15 [3] 11.25 km (2:41 / km) +92m 2:35 / km

Loop down to Kooringal Rd and then down to the river. Along the levee to near the Playhouse where I turned around and rode back to Copland St. Up to Lake Rd and then home.

Tuesday Jul 3, 2012 #

5 PM

Running 33:28 [3] 6.85 km (4:53 / km) +28m 4:47 / km
shoes: Nike Pegasus 28

Afternoon run in Leeton. Out and back from motel towards Yanco. 1km warmup then pushed a bit harder for about 5km before easing up for last 800m or so. Very flat on the bike path but good to have a run after a couple of days of meetings.

C • Almond Rd 2

Sunday Jul 1, 2012 #

11 AM

Orienteering (Club event) 1:02:42 [3] 6.43 km (9:45 / km) +178m 8:34 / km
shoes: Inov8 Oroc 350

Ran the part of Deb's long course that I didn't put controls out for yesterday. This was our first club event fully on SI after we bought another 20 units.

OK nav expect for #4 where I messed up big time! Didn't look right when I came out of 3 but convinced myself I was OK only to realise I was too far right so ran over the spur but was too low so then convinced myself I had been right in the first place and ran back over the spur, then finally twigged where I was and ran back over the spur again, found a pit and relocated to the control. Lost more than 11 minutes on Briohny's split for same leg! 5 and 6 OK and ran right to the gully where 7 should have been but it wasn't there! Turned out to be in the gully just to the south. Did 8 (which was the same as 2 and 5 as it was a pivot control) and then ran back to the finish.

1 PM

Orienteering 1:00:00 [1]
shoes: Inov8 Oroc 350

Collected the same controls I put out yesterday and did a bit of map checking whilst I was out there.

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