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Training Log Archive: Dolf

In the 7 days ending Mar 13, 2011:

activity # timemileskm+m
  Ride2 2:31:23 44.15(17.5/h) 71.05(28.2/h) 392
  Orienteering1 27:29 2.49(11:03) 4.0(6:52)
  Run1 19:51 2.48(8:00) 4.0(4:58) 17
  Total4 3:18:43 49.12(4:03) 79.04(2:31) 409

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MoTuWeThFrSaSu

Saturday Mar 12, 2011 #

Orienteering (Nav Dash) 27:29 [4] 4.0 km (6:52 / km)
ahr:159 max:175 shoes: Teva evolution

I was a little thrown by the start triangle being away from the start but that's just because I'm not used to it and Juffy assured me it's quite normal in bush events. Not long after punching #1 I passed Wally80 coming the opposite way, not a good start for him after dropping his map in the 1st 5m then missing #1. It did make me think that I had stuffed up and made sure to check the corresponding SI number at #2before heading off again. Ran ok from 2 to 5 where I remembered to start my GPS then had a little trouble at 6 and 7 where Wally80 had caught up and started to follow me up the hill after 6 before realising that was a stupid thing to do and quietly headed in the correct direction. Headed to 8 ok but nearly went the wrong side of the fence, then on the long run to 9 I was sitting behind Mr80 and not paying enough attention to the map, I noticed the bend in the fence and thought something was not right but kept following like a sheep before we both realised our mistake, I think at the same time Boltboi had realised he had done the same but not by as much. We all turned and were close for much of the rest of the race. I started to curse Juffy on the way up the hill to 11 and started to fade a little behind Boltboi and Wally. This was a good thing as I started to pay more attention to the map and got a bit more practice at map reading in the bush but still had the advantage of seeing them hit each control so I tended to catch up a little by not needing to pause coming in and looking for the exact control location.
Coming out of #20 Wally and I went up through the gap as Boltboi was coming back down, I got scratched up nicely on my arms and legs coming through the trees. After hitting #21 a few seconds after Wally I decided to put in one last effort up the finishing hill (nice touch Juffy), both of us passing some other runners but I managed to get him by a few seconds. Good to see I could still put in a bit of an effort although the nature of the course made the run more like an interval session with alternating harder and easier efforts, if it was more even I may not have had much left in me at the end.
A few close calls, nearly going over on my ankles a few time and the legs and feet felt quite sore a few hours after the run.
Really enjoyed running this and looking forward to some more similar events and some more running fitness wouldn't go astray either.
Good times.

Friday Mar 11, 2011 #

12 PM

Ride (Commute) 1:19:43 intensity: (1:00:00 @2) + (19:43 @4) 35.61 km (26.8 kph) +204m
ahr:135 max:152 shoes: Giant Anthem X3

Ride from Work to Clarkson train station.
Started off with a fairly solid effort to OPH for the 1st 20min of the ride, after that I eased off about 10% according to the HR data, getting up to around 75% on the hills and dropping to down to 65%.
This felt very easy with plenty in reserve at all times but still ended up slightly faster than a ride in similar conditions from about 6 weeks ago.

Wednesday Mar 9, 2011 #

5 PM

Run 19:51 [4] 4.0 km (4:58 / km) +17m 4:52 / km
ahr:154 max:168 shoes: Brooks Adrenaline GTS

Time to start trying to get some running fitness, I've got quite a bit of work in front of me judging by how I felt doing the Nav dash on the weekend.

I think 4km is a good distance to start at, and I kept to the flattest out and back I could find, with the wind on the return to help push me home.
Legs felt pretty heavy right from the start, I ran for 1km then walked for about 40-50s then repeated 3 more times.

Even though this was very hard work and the legs felt about as shattered at the end of this run as they felt at the end of the weekends long ride it was great to be out running again. Looking forward to getting out on the trails soon, it's just going to take some time and consistency before I start seeing some progress.

Tuesday Mar 8, 2011 #

Ride (Commute) 1:11:40 [3] 35.44 km (29.7 kph) +188m
ahr:148 max:162 shoes: Giant Anthem X3

Ride from work to Clarkson Station.
Nice SSW blowing, didn't feel much of it early on but very nice for the last 3rd of the ride. Legs did not feel very responsive early on, still a bit sore from the weekend, probably equally from the 4k run on Sat (they really hurt after that monster effort) and 94k ride on Sun.
I was planning to take it fairly easy due to the leg soreness but when I realised I was setting a pretty good pace half way into the ride I decided to pick up the effort and see what time I could get
Even with the helping wind I am very happy with the time considering the legs did not feel 100% and I was "rock'n the fatties" as one roadie/surf dude said to me at the lights a couple of weeks ago. (He pulled up next to me on his road bike, gave an approving nod and smile as he said "duuude rock'n the fatties... niiice")

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