Training Log Archive: rockmanIn the 7 days ending Apr 29, 2013:
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| Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||
Monday Apr 29, 2013 #
exercise bike 21:00 [3]
knee and ankle 10:00 [1]
Sunday Apr 28, 2013 #
Event: State League 3
orienteering race (SL3) 2:06:20 [4] *** 8.38 km (15:05 / km) +190m 13:32 / km
shoes: red clown shoes
SL3 - Wattle Ridge, Course 7 (M60), nominal 4.9km
hours of endless fun, or just hours...
1-2 charged on merrily after losing map contact
2-3 road option looked safer and faster after debacle at 2
4-5 picked up minor track and made it fit - eventually recovered in middle section of leg, then stuffed around in the circle
5-6 didn't mean to go to road
6-7 navigated toward 8 (water drop), until I looked at map at road, & realised I was trying to miss a control
8-9-10 slow but clean
10-11 stumbled around in the circle looking for the right bit of rock
11-finish - just happy to be finishing - no unnecessary exertion
GPS on Routegadget
hours of endless fun, or just hours...
1-2 charged on merrily after losing map contact
2-3 road option looked safer and faster after debacle at 2
4-5 picked up minor track and made it fit - eventually recovered in middle section of leg, then stuffed around in the circle
5-6 didn't mean to go to road
6-7 navigated toward 8 (water drop), until I looked at map at road, & realised I was trying to miss a control
8-9-10 slow but clean
10-11 stumbled around in the circle looking for the right bit of rock
11-finish - just happy to be finishing - no unnecessary exertion
GPS on Routegadget
Saturday Apr 27, 2013 #
event setting/checking (Coaching day) 3:00:00 [3] **** 9.0 km (20:00 / km) +100m 18:57 / km
shoes: NB777
putting out controls for Level 1 coaching day at Belanglo - control circles on map, sites not taped, and coaching group going around later in the day - treated it like part of controller's course from last month - visit every site at least twice, from different directions - seemed to work
Friday Apr 26, 2013 #
exercise bike 15:00 [3]
Thursday Apr 25, 2013 #
running 37:01 [3] 5.0 km (7:24 / km) +40m 7:07 / km
shoes: Pegasus
Adamstown Park - full moon and floodlights
1.8 km run (11:26) (6:21/km)
5 x 140m intervals at 4min/km pace with fast walk recovery (1.4km) (10:40)
(cricket nets to swings)
1.8km home (including warmdown + some walk) (14:55) (8:17/km)
1.8 km run (11:26) (6:21/km)
5 x 140m intervals at 4min/km pace with fast walk recovery (1.4km) (10:40)
(cricket nets to swings)
1.8km home (including warmdown + some walk) (14:55) (8:17/km)
7 PM
walking (Macquarie Hill loop) 19:35 [2] 2.2 km (8:54 / km) +30m 8:20 / km
shoes: Pegasus
Wednesday Apr 24, 2013 #
exercise bike 15:00 [3]
Tuesday Apr 23, 2013 #
running 51:20 [3] 7.0 km (7:20 / km) +50m 7:05 / km
shoes: Pegasus
run with some walking
le tour des biblioteques with books to return - had to carry them further than expected because the A'town book return slot was locked
le tour des biblioteques with books to return - had to carry them further than expected because the A'town book return slot was locked
walking warm up/down (Macquarie hill loop)) 20:00 [2] 2.2 km (9:05 / km) +30m 8:31 / km
shoes: Pegasus
very pleasant evening