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Training Log Archive: Larry

In the 7 days ending Sep 23, 2012:

activity # timemileskm+m
  orienteering3 2:42:30 14.29(11:22) 23.0(7:04)
  running2 1:07:00 7.46(8:59) 12.0(5:35)
  Total5 3:49:30 21.75(10:33) 35.0(6:33)

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Sunday Sep 23, 2012 #

orienteering race 1:34:00 [3] 13.0 km (7:14 / km)
shoes: VJ bold studs

tas long champs.
first proper long distance in 21E, and ran it quite differently to how i've run in the past. was never very fast and never tried to be very aggressive, although late in the course i tried to push and quickly realised that wasn't going to happen. was coming 2nd early on and held 3rd for quite a fair way but faded near the end. anyway pretty pleased with that given my recent training hasn't been aimed at longs at all. bodes well for WOC long next year having seen the Finnish terrain with a bit more volume and strength work under my belt.

Saturday Sep 22, 2012 #

orienteering 43:30 [3] 6.0 km (7:15 / km)
shoes: VJ bold studs

aus middle champs.
bad run (like most other people) but was bloody lucky to be able to get some time back late in the course with some fast running.

Friday Sep 21, 2012 #

orienteering 25:00 [3] 4.0 km (6:15 / km)
shoes: VJ bold studs

model map cruising. was out there for about an hour, first walking around then did some nearing race pace. sweet as area, so keen for tomorrow (but can't help feeling like i'm the unlucky one in the start draw)

Thursday Sep 20, 2012 #

running 32:00 [3] 5.0 km (6:24 / km)
shoes: x-talon 212

length guess.
6 30second sprints along the grassy streets of St. Helens.

Tuesday Sep 18, 2012 #

running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: nike pegasus

running intervals 15:00 [5] 3.0 km (5:00 / km)

barefoot beach intervals.
1min on 1min off for 8 minutes. last time i was on this beach was in july and it took me 3mins hard with a bit less than a minute easy to run the whole beach but this time it only took 2min hard and 1.5min easy to do the same distance. feeling confident physically for Tasmania, now I just need to let my legs do the running while i deal with the navigating.

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