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Training Log Archive: shanel

In the 7 days ending Mar 2, 2013:

activity # timemileskm+m
  Running4 4:26:54 26.12(10:13) 42.03(6:21) 573
  Road Bike1 1:44:06 29.24(16.9/h) 47.06(27.1/h) 599
  Paddling1 54:45 4.45(4.9/h) 7.17(7.9/h)
  Orienteering1 34:35 4.32(8:01) 6.94(4:59) 61
  Total6 7:40:20 64.13(7:11) 103.2(4:28) 1233
  [1-5]6 7:15:38

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SuMoTuWeThFrSa

Saturday Mar 2, 2013 #

2 PM

Orienteering race (Murdoch Uni NavDash Long) 19:53 intensity: (3 @0) + (9 @1) + (27 @2) + (55 @3) + (11:30 @4) + (6:49 @5) 3.92 km (5:04 / km) +25m 4:55 / km
ahr:173 max:186 shoes: Adidas Supernova Glide 5M Blac

Took a while to work out where I was on the map, pretty smooth from there. Almost went straight 16-18, possibly only got 17 because I was wondering where Henry had gone. Path into 18 wasn't paved like I expected.

Orienteering race (Murdoch Uni NavDash Short) 14:42 intensity: (1 @0) + (9 @1) + (7 @2) + (12 @3) + (4:16 @4) + (9:57 @5) 3.02 km (4:52 / km) +36m 4:35 / km
ahr:177 max:188 shoes: Adidas Supernova Glide 5M Blac

Chasing start, felt I was going pretty well till I went for 12 from 10, and had managed to go very wide towards 12 before I saw fletch punching 11, so got that then worked out where I was. Punched wrong control on the way to 13 before getting back on track to the finish.

Running warm up/down 12:33 intensity: (4:58 @0) + (3:28 @1) + (4:07 @2) 1.2 km (10:26 / km) +7m 10:09 / km
ahr:122 max:143 shoes: Adidas Supernova Glide 5M Blac


Long - Splits

Thursday Feb 28, 2013 #

7 AM

Paddling (Matilda Bay - Heathcote) 54:45 intensity: (3:39 @0) + (47:58 @1) + (3:08 @2) 7.17 km (7.9 kph)
ahr:123 max:139 shoes: Bashed up SRS

5 PM

Running intervals (Perry Lakes Fletchervals) 1:00:20 intensity: (10:07 @0) + (8:23 @1) + (5:15 @2) + (12:22 @3) + (17:14 @4) + (6:59 @5) 8.65 km (6:59 / km) +78m 6:41 / km
ahr:147 max:182 shoes: Adidas Supernova Glide 5M Blac

Tuesday Feb 26, 2013 #

9 AM

Running long (Darling Downs - Flat) 1:49:57 intensity: (1:32 @0) + (2:47 @1) + (12:50 @2) + (1:11:57 @3) + (20:51 @4) 18.02 km (6:06 / km) +20m 6:04 / km
ahr:153 max:166 shoes: Salomon XA Pro No.2 Black/Gree

After hobbling around all day yesterday with a sore right calf, it was still sore this morning and it seemed pretty warm after dropping the kids off. So I figured I'd head out for a run anyway, a short easy run might loosen it up and if it felt OK I could do my planned 18k after all.

Tried to not get too far from home, calf wasn't too bad after a few k's. Just took it easy, was feeling very hot for the last 4 or 5 k's. A little bit surprised to have managed to fit 18 k's into Darling Downs with just a short detour into Hilbert.

The 'river' at the end of Hilbert Rd looked like it would be nice to run along except that it seemed to be part of a paddock with a well maintained fence at the end of the road.

Monday Feb 25, 2013 #

4 PM

Road Bike hills (Home - Jarrahdale) 1:44:06 intensity: (4:05 @0) + (1:58 @1) + (5:16 @2) + (27:21 @3) + (59:08 @4) + (6:18 @5) 47.06 km (27.1 kph) +599m
ahr:166 max:254 shoes: Road Bike - Giant Defy2 (I thi

First 5 dams training session with Joel. About 35 degrees when we started, still about 34 when we finished. I seemed to be suffering a bit more than Joel particularly on the steeper sections which is probably to be expected since Joel is ready for Godzone and I haven't done any hills for a long time.

Good fun through some of the more rolling sections and a bit surprised by how much climb there was on the way back.

Sunday Feb 24, 2013 #

7 AM

Running race (PTS Qi Gong) 1:24:04 intensity: (17 @0) + (2 @1) + (8 @2) + (22:04 @3) + (23:20 @4) + (38:13 @5) 14.16 km (5:56 / km) +468m 5:06 / km
ahr:183 max:232 shoes: Salomon XA Pro No.2 Black/Gree

Nice cool morning, home territory so I know most of the course reasonably well, although I'd forgotten about the track up the cotton bush hill and I normally go down the zigzag and up the steep rocky too crap to run down hill.

HR chest strap kept slipping down, eventually gave up trying to fix it around 4km when it became a waist strap which doesn't work so well for measuring HR. Took it easy on the big climbs and walked the steeper sections.

Tried to increase the effort after the second big climb since I knew it was downhill to the river then mostly gentle climb to the finish.

Had a gel just after the aid station at 9km. A few people went past soon after and I tried to stay with a couple of them, eventually let them go a bit but they stayed in sight. I eventually passed red shirt guy just before the finish, but the chic had got out of sight on the last little climbs.

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