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Training Log Archive: capt'n smythie

In the 30 days ending Sep 30, 2007:

	activity	#	time	miles		km		+m
	Running	8	4:04:49	26.69		42.95		555
	Orienteering	3	2:57:36	17.91	(9:55)	28.82	(6:10)	600	30 /	37c	81%
	mtb	1	1:15:00	10.56	(7:06)	17.0	(4:25)	250
	Other	1	4:00
	Total	10	8:21:25	55.16		88.77		1405	30 /	37c	81%
averages - sleep:7.8

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Sunday Sep 30, 2007 #

Orienteering race (ACT long dist champs) 1:02:00 [3] 9.2 km (6:44 / km) +200m 6:05 / km
ahr:164 max:187 shoes: VJ Falcons

With a 15km race first up before the first test match race, decided against running all of it... thought I needed all the energy I could get due to my lack of training leading up to oceania. Also didn't think through the consequences of bandaging my wrist when running.. after 20 mins or so it was starting to feel pretty puffy and started tingling...

Saturday Sep 29, 2007 #

Event: Oceania Champs Carnival

Thursday Sep 27, 2007 #

Running 44:00 [2] 7.5 km (5:52 / km) +150m 5:20 / km
ahr:139 max:182 slept:7.0 shoes: Brooks Trance 6

Nice cruisey run with Emma from her place. Went along the tracks up on the hill behind her house then down to Rosny and along the foreshore. Did a few efforts along bellerive beach. Emma whimped out of the climb back up to her house... so I decided to push it pretty hard to the top... felt alright. Was a bit unco running with the wrist, which Emma politely commented on.. still need to try n keep it still, cause the strapping doesn't quite do enough. Hopefully will start to get better soon..

C • unco running 2

Tuesday Sep 25, 2007 #

Running warm up/down 28:00 [2]
ahr:142 max:157 slept:9.0 shoes: Brooks T4 Racer

Quick hill session after uni... Felt pretty good.. but bit unco and annoying running with my wrist strapped up... hopefully whatever caused the wrist to flare up again will disappear before next week...

Running hills (Tara Dr 400s) 6:49 [5] 2.0 km (3:25 / km) +125m 2:36 / km
ahr:170 max:186 shoes: Brooks T4 Racer

1:21, 1:18, 1:18, 1:17, 1:15

Was working pretty hard on the last couple..

Monday Sep 24, 2007 #

Note
(rest day)

At uni all day and painful wrist unmotivated me...

Sunday Sep 23, 2007 #

Orienteering race (Tas Champs) 1:18:19 [5] *** 14.4 km (5:26 / km) +400m 4:47 / km
ahr:178 max:190 spiked:17/21c slept:7.0 shoes: VJ Falcons

Reasonably happy with the race in the end considering my form... really didn't know how I would hold up physically going into the race, and it turned out to be a bit of a slog. After the first 9 controls or so I had to really push myself and never felt strong or comfortable... but at the same time probably only dropped my running pace a little bit. Navigation was a bit sloppy in places... but only made 2 big errors, 1min at the 2nd and 2-3min at the second last... where I had a bit of a brain fade at the end and didn't realise the different shades of green on the map which confused me for a bit.
Would like to see how I could have run the course a couple of months back when I was starting to run well... but oh well. Finished first in the end, but was probably lucky that liggo a couple of big errors early on.
Nice to have another new map in Tassie... but I'm sure there are still some more interesting areas in Tassie that could be mapped before this one....

C • new map 16

Running warm up/down 15:00 [1] 2.2 km (6:49 / km)
ahr:149 max:160 shoes: VJ Falcons

Short warm up to the start and then cool down afterwards.

Saturday Sep 22, 2007 #

Running 30:00 [3] 6.5 km (4:37 / km)
ahr:152 max:162 shoes: Brooks Cascadia

Short run before tomorrow just to keep the legs working... did a few 1 min efforts in the middle. Still gradually feeling better when running... tas champs tomorrow will be the real test.

C • you gotta do one of these r... 1

Running 4:00 [4] 1.15 km (3:29 / km)
ahr:174 max:181 shoes: Brooks Cascadia

Friday Sep 21, 2007 #

mtb 1:15:00 [2] 17.0 km (4:25 / km) +250m 4:07 / km
ahr:138 max:176 slept:9.0 shoes: Giant Alias

Mountain run with Timmy, Meumann and Hamish... got the start of the shit weather so was a pretty wet ride.. haven't done a proper ride for a while so was good... the tracks didn't seem as fun as usual tho.. strange... maybe cause there was no kenif out ahead making me try n go faster?

C • Awww sorry ryanie. I was st... 1

Thursday Sep 20, 2007 #

Running 46:00 [3] 10.1 km (4:33 / km) +280m 4:00 / km
ahr:165 max:180 shoes: Brooks Cascadia

Around the tracks at home and in the dark.. feeling better again today.. starting to feel normal again running. Lacking a bit of energy still tho... had a good stretch afterwards cause I felt bloody tight...

C • hours 4

Other 4:00 [5]

C • hehe... just call it cross ... 1

Wednesday Sep 19, 2007 #

Running 35:00 [3] 7.9 km (4:26 / km)
ahr:170 max:186 slept:7.0 shoes: Brooks Cascadia

Finally feeling better again..

C • ryanie!! 2

Saturday Sep 15, 2007 #

Running 26:00 [3] 5.6 km (4:39 / km)
ahr:167 max:181 shoes: Brooks Cascadia

Not quite ready yet... felt shit and was coughing up all sorts of things... heartrate was struggling too

Friday Sep 14, 2007 #

Note
(sick)

Finally succumbed to total sickness... felt crap for the last couple of weeks.

Sunday Sep 2, 2007 #

Orienteering race (Tas Middle Champs) 37:17 [4] ***** 5.22 km (7:09 / km)
ahr:173 max:187 spiked:13/16c slept:7.5 shoes: VJ Falcons

Nice course at Pittwater. Started really well, smashing the first four... then headed off on the longer leg into the open dunes, knowing that I better slow down or else I'd muck it up but didn't... however didn't expect to lose 5 mins there... did a pathetic job of relocating and eventually got it. Was a bit dodgey on the next one as well but then started to get back into it until 9 (again in the open dunes)... ended up about 50m to the right of it on a nearly identical cliff, convinced myself it had to be the right spot.. so ran around in circles hoping it would pop up until I realised.... so lost another 7 mins there. Ran well again for the last couple ok kms of the course. So mostly the race was good, but made mistakes when I knew I should have slowed down and did a pathetic job of relocating once I did. Might head back down there this week to get it right.

Running warm up/down 10:00 [1]
shoes: VJ Falcons

Jog to the start and back from the finish.

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