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Training Log Archive: devil

In the 7 days ending Sep 22, 2012:

activity	#	time	miles		km		+m
Running	4	2:15:18	16.47	(8:13)	26.5	(5:06)	279
Orienteering	1	1:38:54	8.36	(11:50)	13.45	(7:21)	412
Bilbys warm up	1	10:57	0.83	(13:13)	1.33	(8:13)	5
Total	4	4:05:09	25.65	(9:33)	41.28	(5:56)	696

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Saturday Sep 22, 2012 #

Event: Australian Championships 2012

Thursday Sep 20, 2012 #

6 PM

Running warm up/down 7:27 [3] 1.23 km (6:04 / km) +1m 6:03 / km
shoes: X-talon 190

Bilbys at UC with a small group.

Running intervals 23:22 [4] 5.96 km (3:55 / km) +3m 3:55 / km
shoes: X-talon 190

Intervals were a lap around the soccer pitches which was about 850m followed by a short recovery. It made a welly boot shape on the gps. It was supposed to be 8 reps, but i thought 6 was enough for me this week. Pace was pretty good especially as half of the interval was not very well lit.

Running warm up/down 12:32 [3] 2.01 km (6:14 / km) +3m 6:11 / km
shoes: X-talon 190

2 lap warm down, we then walked round looking for a lost car key for half an hour

Tuesday Sep 18, 2012 #

12 PM

Running warm up/down 5:47 [2] 0.94 km (6:10 / km) +10m 5:51 / km
shoes: X-talon 190

From work to start of run-up

Running race 12:40 [4] 2.46 km (5:09 / km) +241m 3:27 / km
shoes: X-talon 190

Black mountain run-up. Steady start with John Fleming breathing down my neck for a while but by the time we got out onto Frith road I couldn't hear him any more. From there just plugged on up the hill, easing up a bit towards the top when it was clear there was no-one anywhere near. Only 3 seconds off a pb so recovery seems good.

Running warm up/down 22:53 [3] 3.64 km (6:17 / km)
shoes: X-talon 190

Back down from the top of blackie via half a circumcision with gramps and john. Seems that circumcision track is not just an orienteering name (e.g. the doover crackenback) as gramps calls it that too.

6 PM

Bilbys warm up warm up/down 10:57 [2] 1.33 km (8:13 / km) +5m 8:03 / km
shoes: inov8 roadX 255

Bilbys at lake G as the ovals are closed for a couple of weeks. Fairly quick warm-up.

Running intervals 42:52 [4] 9.73 km (4:24 / km) +16m 4:22 / km
shoes: inov8 roadX 255

The intervals were 3mins with 90sec recovery as we worked our way round the lake, I was running with guy and a lancastrian, took it fairly easy and decided that 6 reps was enough. Had a good 5 min warmup at the start then round the peninsula for a warm down.

Sunday Sep 16, 2012 #

10 AM

Running warm up/down 7:45 [3] 0.53 km (14:32 / km) +5m 13:53 / km
shoes: Oroc 340

Run to the start

Orienteering race 1:38:54 [3] 13.45 km (7:21 / km) +412m 6:23 / km
shoes: Oroc 340

ACT league at Picaree Hill. I really just wanted a bit of O practice so did the long but didn't really run very hard. Good course with loops coming back to a spectator control near the start. At the start Toni warned me that the controls might not be in the right place, and when i got to 1 there was just a tape but no flag so spent a bit of time checking I was really in the right place. After that had a few wobbles mainly due to changing plan halfway through a leg. Went to the top of the hill on the long leg which would have cost a bit of time.

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