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Training Log Archive: Nieuwy

In the 7 days ending Mar 12, 2016:

activity # timemileskm+m
  Cycling4 2:24:06 42.25(17.6/h) 68.0(28.3/h) 540
  Running3 1:00:29 6.32(9:34) 10.17(5:57) 250
  Orienteering3 58:16 7.22(8:04) 11.62(5:01)
  Total10 4:22:51 55.79(4:43) 89.79(2:56) 790

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Saturday Mar 12, 2016 #

10 AM

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Adidas Adizero Pro

11 AM

Orienteering race 16:16 [5] 3.51 km (4:38 / km)
shoes: Adidas Adizero Pro

Melbourne sprint weekend race 1

Barely looked at the map for 1 and 2 as was watching earlier runners and knew where to go. Ended up with equal fastest split for 2. A bit slow for a few controls until I caught Blair at 7. Major stuff up at 13, ran into the dead end and lost around 40 secs. A couple of other minor route choice errors, but other than 13 happy with race. Felt like I was running fast for the first time in ages.
4 PM

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Adidas Adizero Pro

5 PM

Orienteering race 18:34 [5] 3.78 km (4:55 / km)
shoes: Adidas Adizero Pro

Race 2 at Melbourne Uni.

Didn't feel as fresh and running seemed harder. Also more technical race and found it hard to read the map in some places. Went to the wrong side of 8 and lost around 25 secs. Followed Blair into the dead end exiting 14 and lost a few more seconds. Ok from there. A bit slower than this morning and a few places further down.

Wednesday Mar 9, 2016 #

5 AM

Cycling 33:06 [3] 17.0 km (30.8 kph) +45m

To work. A bit tired this morning and a bit of a headwind, so slow. Some dickheads on the road.
4 PM

Cycling 41:14 [3] 17.0 km (24.7 kph) +225m

To home. This was tough. Slowest ride for a while. Slight headwind, but just really tired. Leaving work at 4pm means there are more dickheads on the road than 2pm.

Almost got killed by a bus. He gave me half a metre gap in a 70 km/h zone, then as he was passing decided to squeeze me in to the curb and I ended up with 10cm between me and the bus. I caught up to him at the lights and abused him, and he didn't seem to care. I have now reported him.

Tuesday Mar 8, 2016 #

5 AM

Cycling 31:44 [3] 17.0 km (32.1 kph) +45m

To work. Nice ride in this morning. Took it pretty easy.
2 PM

Cycling 38:02 [3] 17.0 km (26.8 kph) +225m

To home. A bit hot and sweaty today.

Not happy with the late start on Sunday. I start at 5.15pm and have a 8.15pm flight home.
6 PM

Running 40:29 [3] 7.17 km (5:39 / km) +250m 4:48 / km
shoes: Adidas Kanadia 7

Morialta. Very hot today, and a bit stuffed from riding, so took it pretty easy.

Sunday Mar 6, 2016 #

9 AM

Orienteering race 23:26 [5] 4.33 km (5:25 / km)
shoes: Adidas Adizero Pro

SA sprint champs at Waite.

Drinking beer for 11 hours yesterday was probably not the best preparation for this, but still felt ok in the morning. Very hot and humid, so glad the starts were moved an hour early to 9am. 2 laps of the car park as warm up and I had sweat dripping off me.

Felt slow for much of the race and couldn't seem to get any pace up, even on the long straight roads. Went the wrong way to 1 after watching Dante and Nick both go that way. Found it hard to read the tracks on 3 and 4. Caught Nick 3 mins at 15, which I didn't expect, then lost him to 16 on better route choice. Caught Dante 5 mins at 18 and didn't see him after 20. Went the wrong way around the building 18 to 19, thought there was a gap to come in from east at 19, but wasn't. Clean through the bearing legs in the trees at the end. Pretty happy with the run, but should be faster than that.

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