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Training Log Archive: Anvil

In the 7 days ending Oct 23, 2010:

activity # timemileskm+m
  Running5 5:28:20 32.76(10:01) 52.72(6:14) 855
  Orienteering1 1:26:04 5.97(14:26) 9.6(8:58) 175
  Total6 6:54:24 38.73(10:42) 62.32(6:39) 1030
  [1-5]6 6:52:22

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SuMoTuWeThFrSa

Saturday Oct 23, 2010 #

Note
(rest day)

Thought about logging my ride up to Ancaster Community Centre today cause my legs were pretty jelly-like by the end - but I figure any ride that contains a section riding one handed while guzzling out of a Tim Hortons cup shouldn't really count.

Friday Oct 22, 2010 #

3 PM

Running long 1:36:27 intensity: (8 @0) + (57 @1) + (47:10 @2) + (48:12 @3) 18.0 km (5:22 / km) +235m 5:02 / km
ahr:133 max:153 shoes: 2010.2 Triumphs

f.a.t. Since I'm gonna miss smt tomorrow, I figured I'd better knock a longerish run out now. Decided to do something new, so headed out to Chedoke and followed the Bruce trail up into the valley.
Got to Artaban/Hottage territory in just under an hour, which was longer than expected, so instead of going to the Chapel and home via Spring Valley trail, just headed home along the usual smt route - which ended up being faster than planned.
Would have done a turbotempo at the end, but it would have shortened the run even more so and I didn't want to cop any abuse - so I ran slower.

Thursday Oct 21, 2010 #

5 PM

Running 1:05:55 intensity: (1:19 @0) + (14:25 @1) + (29:23 @2) + (16:02 @3) + (4:27 @4) + (19 @5) 9.56 km (6:54 / km) +240m 6:08 / km
ahr:128 max:181 shoes: La Sportiva Cross Lite

TNT. 3 x Half-Rally with turbo, Sudden, AdventureGrrrrl and Steve (new bloke - who runs pretty fast for someone whose not a runner)
First as a warm up and nancy-less, second two at tempo with an aim to negative split. 10:59, 10:55 - booya. Also 20 seconds faster than 9 Sep in better conditions and not blocked up with snot and other mucousy stuff.
Felt pretty good too considering. Finished off with some Turbo Spanst - got a bit light headed during the frog jumps!
Cold, cold, cold. It's getting down to temps I'd call a 'cold snap' in a Tasmanian winter. This concerns me.

Wednesday Oct 20, 2010 #

4 PM

Running 45:02 intensity: (8 @0) + (36 @1) + (17:37 @2) + (21:25 @3) + (5:16 @4) 6.57 km (6:51 / km) +170m 6:04 / km
ahr:139 max:174 shoes: 2010.2 Triumphs

From home up to Chedoke, 2 climbs of Frankensteps using the 2 up/1 down ascent method (3:05, 3:10), along Scenic Drive, down the next steps and back along the Bruce Trail.
Felt tired and slow. The cold is pissweak, but lingering.

Tuesday Oct 19, 2010 #

5 PM

Running intervals 1:29:28 intensity: (19 @0) + (5:28 @1) + (36:30 @2) + (28:04 @3) + (14:51 @4) + (4:16 @5) 13.54 km (6:36 / km) +180m 6:12 / km
ahr:134 max:179 (sick) shoes: 2010.2 Triumphs

Back on the TNT pain. 4 x a loop made up of ~2x3mins sections, going off each section in around 4:30 (I think), Frankensteps then some TurboCore to round off the evening.
The headcold knocked me round a bit and I piked on the last loop after I fell off the back of Turbo and Sudden in the previous one.
Beaut night - I kinda forgot how nice it is to run on clear, chilly evenings.

Monday Oct 18, 2010 #

Note

My Garmin went for a bit of a swim yesterday and is now more waterlogged than ever. The battery life now reads -1%.
I'm concerned about the energy release if it gets in close proximity to a positively charged Forerunner.
4 PM

Running 31:28 intensity: (6 @0) + (37 @1) + (19:59 @2) + (7:13 @3) + (3:07 @4) + (26 @5) 5.06 km (6:13 / km) +30m 6:03 / km
ahr:134 max:186 shoes: 2010.2 Triumphs

Cruise round Westdale collecting flags and tapes from last Thursdays TNT.
Got recognised by a random ARK kid.

The cold I thought I was getting last week has finally hit after taking a sabbatical over the weekend. Nothing soul destroying, just stuffy and a weird aftertaste after eating anything.

Sunday Oct 17, 2010 #

10 AM

Orienteering race 1:26:04 intensity: (2 @0) + (21 @1) + (3:44 @2) + (1:06:11 @3) + (15:46 @4) 9.6 km (8:58 / km) +175m 8:13 / km
ahr:151 max:169 shoes: La Sportiva Cross Lite

US Classic Champs Day 2
Similar run to yesterday, accurate but not fast at all. Avg HR was super low.
Admittedly was being careful after a couple of nasty falls yesterday (got very close to breaking my finger on the downhill)
I guess I've just got to trust my skills a bit more, I always thought I was rubbish running on the compass - but I knocked out some super straight lines out there without consciously trying.
Exactly same area used as yesterday, which wasn't bad cause it was so cool - but I was kinda expecting there to be a different section of map used over the 2 days. Seems kinda weird to be running on an area twice as part of a national championship event - dem Yankees are an odd bunch.

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