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Training Log Archive: macey

In the 7 days ending Feb 25, 2015:

activity

time

miles

Running

3:21:58

22.06

(9:09)

35.5

(5:41)

Strength

1:55:00

Orienteering

1:42:13

13.51

(7:34)

21.74

(4:42)

Total

6:59:11

35.57

57.24

2:33

0:00

» now

Wednesday Feb 25, 2015 #

6 PM

Orienteering race 20:53 [5] ** 4.8 km (4:21 / km)
ahr:187 max:197 shoes: Nike Lunar Tempo

Park o #1 at Braye Park. Got lucky with picking the break in the rain. Picked some good lines through the vegetation as well which others got caught out on a bit. Felt like I ran well so that's good.

Running warm up/down 11:00 [3] 1.7 km (6:28 / km)
shoes: Nike Lunar Tempo

Long - Splits

Tuesday Feb 24, 2015 #

2 PM

Running 1:12:52 [3] 11.0 km (6:37 / km)
shoes: Nike Free 5.0 (red)

Course setting/ map updating at King Edward. Was out there for a lot longer so have only logged moving time from my garmin. Surprised at how much the vegetation has changed in some places, was actually a fair amount of updating to do. Tested one of my courses after, it was ok. Some good legs and some that definitely needed changing. Took me 23:30 for the course, I wasn't pushing too hard though so I think the length should be about right. Plenty of climb though!

Monday Feb 23, 2015 #

10 PM

Strength 40:00 [2]

Sunday Feb 22, 2015 #

8 AM

Running 19:39 [3] 3.07 km (6:24 / km)
shoes: Nike Lunar Tempo

Warm up from car in Glebe to Pyrmont. Not ashamed to admit that I ate maccas hash browns on the run.

Orienteering 16:55 [5] 3.81 km (4:26 / km)
shoes: Nike Lunar Tempo

Pyrmont sprint. First of our Stingers sprint training catching ferries up the river to various sprint maps. Started out with Josh, ended up spending most of the time dicing with him and Aidan. Took a few different route choices, some worked, some didn't. Finished behind Aidan.

11 AM

Running 12:02 [3] 1.89 km (6:22 / km)
shoes: Nike Lunar Tempo

Short warm up after the ferry, then warm down to the next ferry terminal.

Orienteering 5:18 [5] 1.23 km (4:19 / km)
shoes: Nike Lunar Tempo

1st sprint around Mort Bay Dock. Mass start for this one. Was chasing Aidan for most of it. Couldn't catch him.

Orienteering 5:31 [5] 1.19 km (4:38 / km)
shoes: Nike Lunar Tempo

2nd sprint for the map, around Ballast Point. Really short and technical with a chasing start. Good fun.

1 PM

Running 7:20 [3] 1.2 km (6:07 / km)
shoes: Nike Lunar Tempo

Slow run to and from the ferry.

Orienteering 16:13 [5] 3.32 km (4:53 / km)
shoes: Nike Lunar Tempo

Gladesville Hospital. Started out last but caught a train of people fairly quickly. Walls were mapped a bit odd, think I may have DQ'd myself on the way to #4. Struggled a bit on this one, was getting really tired. Last controls were too sloppy.

2 PM

Running 7:00 [3] 1.12 km (6:15 / km)
shoes: Nike Lunar Tempo

Warm up from the ferry. Went up a large hill.

Orienteering 7:23 [4] 1.49 km (4:57 / km)
shoes: Nike Lunar Tempo

1st of 2 short sprints at Meadowbank. Not feeling too great here, was struggling to keep up with Aidan, Dan, Josh. Stuffed up in the apartments, hurt my toe a bit, ended up skipping a few controls and cruising to the shops for food and drink.

Unfortunately my garmin died here so the rest is guesstimates

Orienteering 10:00 [5] 2.1 km (4:46 / km)
shoes: Nike Lunar Tempo

2nd sprint. Was fixing up my sock and then my loose change when everyone started so was almost 2 controls behind by the time I got properly going. Picked up a little though and was able to catch the pack towards the end when they lost time running through spiderwebs.

4 PM

Running 26:00 [3] 4.0 km (6:30 / km)
shoes: Nike Lunar Tempo

Warm up from ferry to map and warm down from map to train station.

Orienteering 20:00 [4] 3.8 km (5:16 / km)
shoes: Nike Lunar Tempo

Last sprint at Parramatta. Felt so exhausted and was very slow at the beginning. Picked up a bit and was running with some of the others but took some different route choices and fell off the back. Was a grind to get around. But really good day of training and good courses.

Saturday Feb 21, 2015 #

8 AM

Running race 17:23 [5] 5.0 km (3:29 / km)
ahr:190 max:199 shoes: Nike Lunar Tempo

Newy parkrun. Pushed a bit harder this week. Fast start but had a couple of guys stick with me. I let them go after 2km, the pace was just a bit too fast. Decent time to turnaround (8:22) but after 3km I slowed down a lot. Felt good in my breathing but my legs just didn't have the speed. At least my times are slowly coming back down. Ended up 5th.

10 PM

Strength 15:00 [2]

Friday Feb 20, 2015 #

5 PM

Running intervals 28:42 [3] 6.52 km (4:24 / km)
ahr:164 max:190 shoes: Nike Lunar Tempo

10 x 1 min on, 1 min off. Nose still a bit blocked up

10 PM

Strength 1:00:00 [2]

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