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Training Log Archive: Larry

In the 7 days ending Jun 10, 2013:

activity # timemileskm+m
  orienteering4 3:41:30 17.4 28.0
  running5 2:03:04 11.18 18.0
  riding2 1:00:00
  strength and conditioning shampoo1 20:00
  Total7 7:04:34 28.58 46.0

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Monday Jun 10, 2013 #

running warm up/down 6:00 [3]
shoes: inov-8 OROC 280

orienteering race 37:45 [4] 5.1 km (7:24 / km)
shoes: inov-8 OROC 280

queens birthday middle.
when i got up this morning i was looking forward to a real technical challenge (especially after a solid week of training leaving me fairly flat), but when i collected my control descriptions in the start blocks and saw there were only 10 controls on the course my heart sank: more dead running. still some good orienteering challenges, even if that was because of Lotty's inconsistent mapping again. for the majority of the course i was as accurate as i'd hope to be (including nailing the bingo last control) but lost the ball on a couple of controls where i hadn't planned my leg well.
happy with new inov-8 shoes. happy with my compass work (finally) and terrain running. last thing is getting it right into and out of the control circle.

Sunday Jun 9, 2013 #

running warm up/down 10:00 [3]
shoes: X talon 212

orienteering race 1:03:00 [4] 9.6 km (6:34 / km)
shoes: X talon 212

queens birthday Long distance at belanglo. good area in the sandstone made bad by poor mapping and poor course setting. fairly happy with my run with the only time loss in the circle at a handful of controls.

Saturday Jun 8, 2013 #

Event: QBIII
 

running warm up/down 25:00 [3]
shoes: X talon 212

orienteering 1:07:45 [4] 13.3 km (5:06 / km)
shoes: X talon 212

Ran last weeks Jim Sawkins handicap event out at Kowen. Scotty had put tapes out for a bunch of us to run it later, what a legend. A great course,
would love to know what route choices people took. out of the start i was feeling tired but definitely got up to speed on some of the sweet downhills. was trying to switch between "in circle" nav and "long leg" nav, and focus in but it didn't go too well at times and made some small mistakes. almost missed the last control! had to run back to get it.
feeling great in the terrain, just need that bit of extra caution in map reading.
secretly (publicly) glad to unofficially pip Craney. Just.

Friday Jun 7, 2013 #

Note

cool blog by a british collective of orienteers:
http://www.project2015.co.uk/blog.html
check out the video done on a portugal granite map! definitely a match for aussie granite.

running warm up/down 27:00 [3] 5.4 km (5:00 / km)
shoes: Nike Fly Knit 1

running tempo 10:04 [4] 3.0 km (3:21 / km)
shoes: Nike Fly Knit 1

ran down to the dickson ovals for a 3k time trial slash tempo effot. thought i'd be able to get 9:30 out, but evidently after yesterdays training, a windy day and no spikes on a wet grass this wasn't going to happen. bit dissapointed but i have a great weekend of orienteering ahead of me so better not to have gone into the red zone.

10:04 was my pb in 2008 when i was vying for the aussie JWOC team at the age of 16... after all my athletics work over the years i'm back to square one.

Thursday Jun 6, 2013 #

riding (commute) 30:00 [1]

running warm up/down 25:00 [3] 5.0 km (5:00 / km)
shoes: Nike Lunarglide

running hills 20:00 [5] 4.6 km (4:21 / km)
shoes: Nike Lunarglide

monagetti session... ...uphill efforts! been doing this session for a couple of years now on the same hill, and i think this is about as far up the hill as i've got in the session. calves pretty sore but should be ok.

Wednesday Jun 5, 2013 #

Note

picture of a guy holding a baby deer in a canoe... wearing inov-8 x-talons?
http://i.imgur.com/kWoeEeg.jpg

orienteering 53:00 [3]
shoes: roclite 286

night o with Luzzie and Craney.
despite Craney having a light that was practically stuck on strobe setting and no compass or o shoes (because i accidentaly told him we were just going for a run), i still couldn't get past him much. not too good at night o ive decided, which is why i've been doing a bit of it recently, but i think i might give it a break before i leave, it affects my confidence a bit too much.

Also, did anyone watch the knockout sprint the other night/day? what a pathetic excuse for orienteering. i think knockout sprint is a fun idea, but can we get over this kinda sh!t and have some proper sprints et al?

My other gripe for the day is what is with the start interval at WOC? who decided 1:30sec starts in the middle was beneficial in any way? same goes to the 2min start interval in the long. do they want us to catch and follow or something?

Tuesday Jun 4, 2013 #

riding (commute) 30:00 [2]

strength and conditioning shampoo 20:00 [3]

i suspect my back is getting sore from this session. might tone it down a couple of weeks out from woc.

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