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Training Log Archive: Parkino

In the 7 days ending Mar 22, 2015:

activity	#	time	miles		km		+m
Kite Hanging/Collecting	4	2:05:00	5.81	(21:31)	9.35	(13:22)	140
Orienteering	2	1:55:12	9.34	(12:20)	15.03	(7:40)	445
running	1	40:37	3.78	(10:44)	6.09	(6:40)	175
Core Conditioning	1	20:00
Total	8	5:00:49	18.93		30.47		760
[1-5]	6	3:25:49

1:35

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Sunday Mar 22, 2015 #

Note

very detailed map today: 1:15000, lots of rock, wasn't getting enough information: I think I shall need to upgrade the glasses (from 1.5 to 2)

11 AM

Orienteering race 1:22:21 [5] 10.46 km (7:52 / km) +235m 7:05 / km
(sick) shoes: Jalas FLX

been bunged up and tired the past few days and this was evident in my pace today, but held that form to the end, at least

#3 attacked 15m too soon and missed the boulder, flag was tucked away in a heap of rocks [4.5mins]
#4 too straight from path bend, missed right [1min]
#7 stopped early to survey slope below crag [40secs]
#8 hesitant [20]
#9 climbed out of control to find better running, but didn't [20s]
#15 poor route, failed to appreciate the steepness/roughness of the valled descent, so much better to go right to the pond and contour in [2.5mins]

that's at least 9mins lost, and off the pace, not surprising I was 7th out of 10

Sandstone Valleys

Saturday Mar 21, 2015 #

Note
(injured) (sick)

bit of cold in the sinuses, still tired, also got a strain in left side of shin - I think from turning the ankle on wednesday, slightly sore when walking, probably could run it off, but decided to rest

Friday Mar 20, 2015 #

Note
(rest day)

very tired after the session/control hanging and the two intensity 5 trainings, took the day off

Thursday Mar 19, 2015 #

10 AM

Kite Hanging/Collecting 45:00 [0] 3.0 km (15:00 / km) +40m 14:04 / km
shoes: Helly Hansen Trailcutter 3

control hanging before another session at The Domain, didn't run this, just walked briskly, warm again

12 PM

Kite Hanging/Collecting 50:00 [0] 3.0 km (16:40 / km) +30m 15:52 / km
shoes: Helly Hansen Trailcutter 3

collecting all the controls, again barely breaking into a jog as I planned to run later

Wednesday Mar 18, 2015 #

5 PM

Orienteering race 32:51 [5] 4.57 km (7:11 / km) +210m 5:51 / km
shoes: Inov8 Trailroc 245

Twilight Series, Waterworks
warmer than last week and tougher, both terrain and hills, felt yesterday's exertions in the legs

#9 tried to cut corner but didn't need to (scale 1:5000) [20]
#11 the path junction that wasn't! - on the ground it was a ditch/path junction, which the locals knew about, ran on 100m and back 100m [60]

2nd, 4mins behind Seb, but first adult (by 4secs)

WINNER Twilight Series Long, with one event to go, ;)

C • Congratulations 5

Tuesday Mar 17, 2015 #

11 AM

Kite Hanging/Collecting 20:00 [1] 2.25 km (8:53 / km) +60m 7:51 / km
shoes: Inov8 Trailroc 245

control hanging on The Domain (again), thought I could drive around the lower road, but couldn't so a lot more running than intended, missed 46 low (by running 'blind'), warm

2 PM

Kite Hanging/Collecting 10:00 [1] 1.1 km (9:05 / km) +10m 8:42 / km
shoes: Inov8 Trailroc 245

control collecting (7) at The Domain, ran through the terrain

5 PM

running warm up/down 8:43 [2] 1.53 km (5:42 / km) +5m 5:36 / km
shoes: Helly Hansen Trailcutter 3

three laps of Kangaroo Oval with Zoe before intervals

running intervals (hills) 31:54 [5] 4.56 km (7:00 / km) +170m 5:54 / km
shoes: Helly Hansen Trailcutter 3

6 x 1min, off 2min rest: .28 .26 .27 .27 .26 .27
2 x 530m: 1.55, 1.55

first one was the best one, couldn't get near it, feeling the morning's work, I guess, pretty solid on the 'gutbusters'

Monday Mar 16, 2015 #

6 PM

Core Conditioning 20:00 [1]

KV's core conditioning and hip stretches: can almost do them without the video!

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