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Training Log Archive: AlistairR

In the 7 days ending Jan 4, 2013:

activity	#	time	miles		km		+m
Running	6	2:42:57	19.09	(8:32)	30.72	(5:18)	139
Orienteering	2	1:18:24	9.42	(8:19)	15.16	(5:10)	65
Cycling	1	1:02:22	13.78	(13.3/h)	22.18	(21.3/h)
Stretching	1	19:03
Total	6	5:22:46	42.29		68.06		204

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Friday Jan 4, 2013 #

Event: 2013 Oceania Carnival & WC Races

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Inov8 X-Talon 212 (Pair 2)

Orienteering race 55:23 [4] 9.67 km (5:44 / km) +65m 5:32 / km
shoes: Inov8 X-Talon 212 (Pair 2)

Oceania warm up 1. plan was torace first 5 controls then cruise the rest concentrating on Nav. Good start, nailed 1 and 2, got a bit overconfident at 3 missed it completely showing I really shouldn't have been running that fast. Was alright for 4 and 5 but a bit annoying I'd stuffed 3. Rest of the course I just cruised and only made a few small mistakes (to far right at both 6 and 13). Finished 3rd in M20 not sure who was going full out though.

Event 1 C 2 - Splits

Wednesday Jan 2, 2013 #

Running 29:18 [2] 4.85 km (6:02 / km)
shoes: New Balance Minimus Road

Real easy run down to Hansen park, bit of dynamic stretching and three strides then back home. Feeling good.

Note

Driving up to Palmerston North tomorrow (first race Friday).

Going to use the first half of the Friday race as race simulation then cruise the second half. Since I'm unnoficial on the second day I'll probably just take it easy and concentrate on Nav (hard enough on that map).

Tuesday Jan 1, 2013 #

Running warm up/down 26:09 [3] 4.98 km (5:15 / km)
shoes: New Balance Minimus Road

15 up, 11 down.

Running 4:55 [5] 1.5 km (3:17 / km)
shoes: Nike Athletics Spike

Down on the track at Hansen park. Did 1500m going almost full out on the staights and then 'floating' the bends. Was bloody windy and really hot but feeling good. Will do some easy strides tomorrow and then it'll be race time! getting pretty keen now.

Monday Dec 31, 2012 #

Running 39:29 [3] 7.08 km (5:35 / km)
shoes: New Balance Minimus Road

Cruised around the river, dynamic stretching + strides in Hansen park and then home. Legs feeling good but stomach felt shit for some reason. Light speedwork tomorrow.

Sunday Dec 30, 2012 #

Running 40:44 [3] 7.87 km (5:11 / km) +139m 4:45 / km
shoes: New Balance Minimus Road

Cruised up Parklands, down Ramahana, around the river, through Hansens, back up Ramahana and down Parklands. Didn't go on the group run this morning as I didn't want to do another long run (sleep in was a contributing factor as well).

Stretching 19:03 [1]

Bit less flexible than usual should have kept doing this regularly.

Saturday Dec 29, 2012 #

Cycling 31:29 [3] 11.09 km (21.1 kph)

Out to Van Asch.

Running warm up/down 7:22 [2] 1.44 km (5:07 / km)
shoes: Inov8 f-lite 230

Pretty short warm up and down.

Orienteering tempo 12:58 [4] 3.14 km (4:08 / km)
shoes: Inov8 f-lite 230

Sprint orienteering training at Van Asch with Eugene, first course (longer one). Went ok, stuffed a few route choices and a big miss at number 3. Wasn't running full pace but wasn't feeling great, probably because of doing 3 fast session in a row now and also eating alot of shit food yesterday.

Orienteering tempo 10:03 [4] 2.35 km (4:17 / km)
shoes: Inov8 f-lite 230

Second course at Van asch, running a bit slower but navigating better as I new the map a bit, not really any mistakes just a few hesitations. Easing up on the training now, might do some really short intervals on tuesday but other than that just easy running and strides.

Cycling 30:53 [3] 11.09 km (21.5 kph)

Biking home.

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