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Training Log Archive: macey

In the 7 days ending Mar 12, 2016:

activity # timemileskm+m
  Running5 2:18:00 15.29(9:02) 24.6(5:37)
  Orienteering4 1:07:34 9.38(7:12) 15.1(4:28)
  Total7 3:25:34 24.67(8:20) 39.7(5:11)

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Saturday Mar 12, 2016 #

Running 30:00 [3] 5.0 km (6:00 / km)
shoes: Nike Free 5.0 (red)

Various warm ups and downs for the day
11 AM

Orienteering race 14:34 [5] 3.27 km (4:27 / km)
shoes: Nike Free 5.0 (red)

First NOL sprint at RMIT Bundoora. OK in the beginning, maybe could have been slightly better on some routes. Did get caught by control 13 in the tennis court so some time lost there. Dropped off a lot through the last part of the course though. 14th place maybe and 4 secs behind Josh.
5 PM

Orienteering race 16:01 [5] 3.7 km (4:20 / km)
shoes: Nike Lunaracer 3

NOL and WRE sprint at Melbourne Uni. Had some routes I definitely could have done better, I was constantly reacting to my routes rather than executing a plan. Lost time at 12 not reading the map well, hesitated a lot at 14 and then got caught in a dead end to 15. A fair way down (16th?) but somehow top Stinger. Felt really disappointed after this race to be so far down time wise but definitely a lot I could have done better.

We went to the Nike factory outlet between races and I picked up these shoes, probably not the best way to wear them in though!

Friday Mar 11, 2016 #

(rest day)

Thursday Mar 10, 2016 #

(rest day)

Wednesday Mar 9, 2016 #

8 PM

Running warm up/down 12:00 [3] 2.5 km (4:48 / km)
shoes: Nike Free 5.0 (red)

Orienteering race 21:45 [5] 5.13 km (4:14 / km)
shoes: Nike Free 5.0 (red)

Night champs at Speers Point. Got a bit lucky tonight. Started 1 min behind Rob and was able to catch due to some contentious garden mapping that caught Rob out. From there it was a massive advantage being shown the controls. Rob began to pull away as I faded and I took a different route choice to 15 but was much same. We both stuffed 16 a bit and regrouped. I lost time at 18 trying to go a different way but had the advantage to catch back up. I then tried my hardest to blow it at 24 and 25, Rob turned right but I kept going cos it didn't feel right. I was wrong. Then I overran 25. Lost about 45 secs between the two and nearly the race as I only ended up 9 secs in front. Calves felt OK running but time to rest up for Melbourne.

Tuesday Mar 8, 2016 #

6 PM

Running intervals 57:00 [3] 8.3 km (6:52 / km)
shoes: Nike Free 5.0 (red)

Ints at the track with Nic, Rob, Tamara and Sal. 12 x 300m with 100m walk recovery. Rob and I went a bit fast in the beginning. I slowed after 7 but Rob managed to keep the pace which was impressive. My left calf not too happy at the end!

Monday Mar 7, 2016 #

6 PM

Running tempo 29:00 [4] 7.0 km (4:09 / km)
shoes: Nike Zoom Pegasus 31

Tempo at Walka. Was a nice option but didn't feel as good as I would have liked.

Sunday Mar 6, 2016 #

10 AM

Running warm up/down 10:00 [3] 1.8 km (5:33 / km)
shoes: Nike Free 5.0 (red)

Orienteering race 15:14 [5] 3.0 km (5:05 / km)
shoes: Nike Free 5.0 (red)

Park final at Dudley Public school. Bit of a disappointing run for me, very hesitant in the buildings and tired way too quickly out in the open. Rob took out the trophy by a good 45 secs, maybe 20 secs could be brought back off that if it wasn't for fencegate but still a convincing win. Good to see him finally turning form into results ;)
As for me, I'm lacking speed badly at the moment and there's not much I can do about it before Melbourne next weekend. Expecting to have a tough time.

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