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Training Log Archive: NSW Stinger

In the 7 days ending Apr 22, 2014:

	activity	#	time	miles		km		+m
	Road Cycling	3	6:46:42	103.89	(3:55)	167.2	(2:26)
	Orienteering	4	3:27:02	11.18		17.99		339
	Running	6	2:35:07	18.21	(8:31)	29.3	(5:18)
	Total	10	12:48:51	133.28		214.49		339
averages - sleep:9

3:37

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Monday Apr 21, 2014 #

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov-8 Oroc 280 x 2

11 AM

Orienteering race 58:35 [5] 9.99 km (5:52 / km) +339m 5:01 / km

Day 3 1 Hard (2) - Splits

Sunday Apr 20, 2014 #

Orienteering race (Easter Day 2) 1:38:12 [5]
shoes: Inov-8 Oroc 280

2 PM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov-8 X-Talon 190

Day 2 Course 1 - Splits

Saturday Apr 19, 2014 #

2 PM

Road Cycling 1:43:32 [3] 46.2 km (2:14 / km)

Rode back from the event to Rylstone, meeting Fatrat on route. Then out of Rylstone SE for half an hour and back. Beaut arvo for riding and nice scenery.

Running 15:00 [3] 2.5 km (6:00 / km)
shoes: Inov-8 Oroc 280 x 2

Warm up, forgot to cool down.

Orienteering race (Easter Day 1) 35:45 [5] 5.0 km (7:09 / km)
slept:9.0 shoes: Inov-8 Oroc 280 x 2

A bit of a disappointing run but still not to far down in 8th place. Compass work really let me down even though I felt like I was putting extra effort in on the legs into the cliff lines where I made my mistakes. Felt like I was so tired on the hills but if I'd made no mistakes I wouldn't have been that far down so perhaps not as slow as it felt.
http://obasen.orientering.se/winsplits/online/en/d...

Course 1 day1 - Splits

Friday Apr 18, 2014 #

Event: Easter 2014

2 PM

Orienteering race (Easter Prologue) 14:30 [5] 3.0 km (4:50 / km)
shoes: Inov-8 X-Talon 190

Easter Prologue
Good bush sprint. Typical first sprint race struggle with the scale trying to overrun the first few controls. Hit the wall physically about half way through and struggled home in 14th but only 1.22 down which is good for me in a prologue.

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Inov-8 X-Talon 190

Thursday Apr 17, 2014 #

Road Cycling (Walcha) 2:16:10 [3] 56.0 km (2:26 / km)
ahr:13

Morning ride from Box Hill out on Bergen Rd to Wollun which included a section of dirt that was in good knick so no problem. Then to Walcha Rd and back into Walcha where I enjoyed an impressive coffee at cafe Graze in nice sunshine.

5 PM

Running 30:00 [3] 6.1 km (4:55 / km)
shoes: Inov-8 X-Talon 190

Easy jog with about 10 short sprints of about 50m. Legs were a little sore so perhaps I went too hard last night.

Wednesday Apr 16, 2014 #

5 AM

Road Cycling (Walcha) 2:47:00 [2] 65.0 km (2:34 / km)

I'm in Walcha to visit the family farm that mum as dad have inherited. Good chance for a high altitude training camp before Easter but mostly I've just had two days on the end of a pick ( about all I'm good at on a farm).
Stupid early ride to meet my cousin Nicole who lives in town and does a bit of riding. Very easy pace but it was good to be encouraged to get out of bed even if it was dark and cold.

5 PM

Running intervals (Monna Fartlek) 50:07 [4] 10.7 km (4:41 / km)
shoes: Inov-8 X-Talon 190

Monna Fartlek out on the Bergen Rd, which has been sealed since I last ran here almost 15 years ago. Legs felt better than expected which was a surprise.

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