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Training Log Archive: markg

In the 7 days ending Jun 28, 2015:

activity	#	time	miles		km		+m
Orienteering	2	1:44:00	8.95	(11:37)	14.4	(7:13)	275
Cycling	2	1:03:00	12.43	(11.8/h)	20.0	(19.0/h)
Running	2	48:55	6.96	(7:02)	11.2	(4:22)	210
Total	6	3:35:55	28.33	(7:37)	45.6	(4:44)	485

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Sunday Jun 28, 2015 #

9 AM

Orienteering 1:09:00 [3] 12.3 km (5:37 / km) +240m 5:07 / km
ahr:151 max:179 shoes: Inov8 X-Talon 212 Amber/Silver

Long terrain run incorporating the Orange 1 course from yesterday's Metro event on Bruce Ridge. I did the whole thing, including the course, at an easy pace, trying to keep the pace as even as possible. This didn't stop me from having a couple of vague moments on the course, mostly getting distracted by single tracks, although I did better at blocking them out than the last time I orienteered here, which was the NOL middle distance.

PTE 3.2

Saturday Jun 27, 2015 #

10 AM

Running 23:55 [4] 5.7 km (4:12 / km) +130m 3:46 / km
ahr:165 max:179 shoes: Nike LunarGlide+ 5 grey/blue

Quick run over to Mt Ainslie from Dickson ovals while Ewan was at soccer training. Just ran up on to the saddle between Ainslie and Majura and then whizzed back down, which was fun. Picked up a 2nd place on Strava for part of the downhill behind, unsurprisingly, Martin Dent.

PTE 3.7 * exaggerated by dodgy HR readings at the beginning

12 PM

Orienteering 35:00 [1] 2.1 km (16:40 / km) +35m 15:23 / km
shoes: Nike LunarGlide+ 5 grey/blue

Did a blue course with Ewan, his first in Canberra and probably 12 months since his last orienteering. He did really well, including all the navigation, with help on just a few occasions. We had to have a big race on each leg, involving a standing start and sprint to the control :)

PTE 1.3

C • just wait until he leaves y... 1

Wednesday Jun 24, 2015 #

Cycling (Commute) 32:00 [2] 10.0 km (18.8 kph)

1 PM

Running 25:00 [3] 5.5 km (4:33 / km) +80m 4:14 / km
shoes: New Balance M870 BY3

Quick duck out at lunch, over to Ainslie, along some of the lower tracks and back to work.

Tuesday Jun 23, 2015 #

Cycling (Commute) 31:00 [2] 10.0 km (19.4 kph)

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