Training Log Archive: fenryIn the 7 days ending Sep 21, 2013:
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Saturday Sep 21, 2013 #
Running warm up/down 10:00 [3]
Warm up and down with some stretching
Orienteering race 36:06 [5] 5.0 km (7:13 / km)
State Middle champs at Nganga.
Drifted right on the way to the first, corrected quickly but still lost some time. Went south of the rocks at 2 which looks like a decent route but turned out to be a bit slower. Confused around 3, must have been about 5m from the cliff, but overshot and lost some time. $ was clean, 5 I went straight and would have hit it well, but once I got up the slop on the spur, I saw a clearer section and thought I was on the clearing north of the broad gully. Overshot 8 and drifted right on 9 and 10. lost more time on 12, 13, 16, 17, 18 and 20.
Pretty poor nav, only really hit 6 controls cleanly, but felt strong and moved fast. Hopefully tomorrow will be more my style of course, so I can get a good run in before canberra.
Just got in front of Tomas for the win.
Drifted right on the way to the first, corrected quickly but still lost some time. Went south of the rocks at 2 which looks like a decent route but turned out to be a bit slower. Confused around 3, must have been about 5m from the cliff, but overshot and lost some time. $ was clean, 5 I went straight and would have hit it well, but once I got up the slop on the spur, I saw a clearer section and thought I was on the clearing north of the broad gully. Overshot 8 and drifted right on 9 and 10. lost more time on 12, 13, 16, 17, 18 and 20.
Pretty poor nav, only really hit 6 controls cleanly, but felt strong and moved fast. Hopefully tomorrow will be more my style of course, so I can get a good run in before canberra.
Just got in front of Tomas for the win.
Thursday Sep 19, 2013 #
Running 26:42 [3] 5.7 km (4:41 / km)
Lap of lake monger with 4x(30sec on 30sec off)
Wednesday Sep 18, 2013 #
Running 34:00 [2] 6.6 km (5:09 / km)
Late night run out and back over the two hills west of lake monger. Cracked out the new inov8s, they feel a lot more padded than the old ones, and the studs were ridiculously long
Tuesday Sep 17, 2013 #
Running warm up/down 33:56 [2] 6.58 km (5:09 / km)
Warm up round reablod, warm down round the stadium
Running warm up/down 9:30 [1]
Drills strides and recoveries, walking back to the start line
Running intervals 19:22 [5] 6.0 km (3:14 / km)
6x1k on the track. Alternating between 10 and 5k pace. Felt really good, 10k pace were cruisy and 5k pace were tough but doable. times;
3:23
3:07
3:23
3:07
3:22
3:00
3:23
3:07
3:23
3:07
3:22
3:00
C • Damn 9
Monday Sep 16, 2013 #
Running 27:57 [1] 5.12 km (5:28 / km)
Easy run round the lake, foot was stiff at first but at the end it was much less noticeable.
Sunday Sep 15, 2013 #
Event: Calophylla
Orienteering 53:28 [4] 8.2 km (6:31 / km)
E1 Calophylla. Started off shaky losing time on 1 and 2, not quite focused enough. Once I was in the rock I was a bit better but still lost some time on 6, 8 and 12. Started to get more control flow through the second half of the coursem which was nice. Was also nice after only two hard sessions in the week, I felt a lot stronger through the second half of the course, a good week before the state champs should have my legs where they need to be.
C • Weak 2