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Training Log Archive: RobB

In the 7 days ending Jan 26, 2014:

activity # timemileskm+m
  Running7 5:31:43 38.2(8:41) 61.48(5:24) 267
  Orienteering4 3:31:36 13.61(15:33) 21.91(9:40) 587
  S+C2 2:04:37 0.31 0.5
  Total13 11:07:56 52.13 83.89 854
  [1-5]12 7:40:47

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MoTuWeThFrSaSu

Sunday Jan 26, 2014 #

10 AM

Orienteering 1:20:49 intensity: (7:34 @0) + (1:06:37 @1) + (6:38 @2) 5.79 mi (13:57 / mi) +272m 12:11 / mi
ahr:122 max:145

Warm up and then running around one of the Christmas 5 day courses from 2013 (thanks Bruce). Taking it steady, but orienteering was more positive and focussed than yesterday.
11 AM

Orienteering 37:59 intensity: (14:00 @0) + (16:23 @1) + (5:00 @2) + (47 @3) + (1:38 @4) + (11 @5) 3.09 mi (12:18 / mi) +79m 11:23 / mi
ahr:116 max:162

Started off on a head to head race with Kez but after 5 minutes the soles of my new shoes fell off! Hobbled back to the car, switched into trainers then did a 5 minute rep on the gravel tracks followed by 3 x 1 minute.

Saturday Jan 25, 2014 #

11 AM

Orienteering 54:49 intensity: (24:53 @0) + (29:56 @1) 2.77 mi (19:47 / mi) +156m 16:51 / mi
ahr:102 max:132

Orienteering part 1. Hanging some toilet roll. Very slow and hesitant, too much time thinking about the terrain, the heat, spiders and snakes to give the orienteering a chance. Frustrated with myself.
12 PM

Orienteering 37:59 intensity: (18:15 @0) + (19:44 @1) 1.96 mi (19:22 / mi) +80m 17:11 / mi
ahr:102 max:140

Re-ran the loop that I hung and some of Clare's too. Ran with Clare and we both more "on it" - much smoother and disciplined (and using a compass that wasn't set to magnetic north helped too).
5 PM

Running 39:09 intensity: (1:28 @0) + (37:41 @1) 4.59 mi (8:32 / mi) +11m 8:29 / mi
ahr:109 max:118

Easy evening leg loosener.

Friday Jan 24, 2014 #

Note
(rest day)

Pure unadulterated rest day. The beautiful forests at Creswick were tempting but I managed to resist.

Thursday Jan 23, 2014 #

6 PM

Running 1:29:38 intensity: (31:05 @0) + (45:22 @1) + (8:21 @2) + (4:50 @3) 7.29 mi (12:17 / mi) +65m 11:57 / mi
ahr:114 max:154

Sprint-ervals in All Nations Park. 5 x sprint loops. There was a nice crowd out which meant we had to keep honest and fast on all the loops; which was easier said than doubt in the heat.

Wednesday Jan 22, 2014 #

6 AM

Running 22:34 intensity: (39 @0) + (21:55 @1) 2.74 mi (8:14 / mi) +15m 8:06 / mi
ahr:116 max:123

Yawned my way to Pilates.
7 AM

S+C 1:20:00 [3]

Pilates and then some gym stuff.
12 PM

Running 1:01:09 [0] 7.91 mi (7:44 / mi) +99m 7:26 / mi

Run at lunchtime. Managed to hold it together for 1 hour. Did 10 x 80 m strides round the oval, umm I mean a field.

Tuesday Jan 21, 2014 #

6 AM

Running warm up/down 11:03 intensity: (1:13 @0) + (9:15 @1) + (21 @2) + (14 @3) 1.34 mi (8:14 / mi) +7m 8:06 / mi
ahr:116 max:152

Running 35:29 intensity: (3:42 @0) + (6:21 @1) + (7:55 @2) + (16:29 @3) + (1:02 @4) 5.52 mi (6:26 / mi) +11m 6:23 / mi
ahr:147 max:158

Nails run and then some intervals. Did 22.40 which was my second best time so far. Then after a 2 minute jog did 2 x 2 min, 1 min with a minute recovery.

Blearily early but legs finally work up.
C • What is a Nails run? 4

Running warm up/down 10:28 intensity: (3 @0) + (10:25 @1) 1.27 mi (8:14 / mi) +2m 8:12 / mi
ahr:119 max:125

6 PM

Running 29:45 intensity: (1:22 @0) + (28:23 @1) 3.66 mi (8:08 / mi) +50m 7:48 / mi
ahr:112 max:122

Easy run home; more of a struggle than I would have liked.

Monday Jan 20, 2014 #

7 AM

Running 32:28 intensity: (38 @0) + (31:50 @1) 3.88 mi (8:22 / mi) +7m 8:19 / mi
ahr:117 max:126

Easy run along Merri Creek. Feeling ok.
12 PM

S+C 44:37 intensity: (41:08 @0) + (3:29 @1) 0.31 mi (2:23:19 / mi)
ahr:83 max:112

Press-ups, squats and pilates stuff.

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