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Training Log Archive: Shep

In the 7 days ending Jun 13, 2016:

activity # timemileskm+m
  Cycling (Commuter)4 3:05:00 37.28 60.0
  Orienteering3 2:00:21 14.24(8:27) 22.92(5:15) 330
  Foot Running1 34:00
  Total8 5:39:21 51.52 82.92 330

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Monday Jun 13, 2016 #

9 AM

Orienteering race 16:41 [4] 3.2 km (5:13 / km) +70m 4:42 / km
shoes: Inov8 Xtalon 212 (3)

QB3 sprint, at Coffs Campus. I started OK but got real dumb at 4 and started reading the map as though I was at 5, nothing made sense of course and I lost at least 1.5mins - annoying. Went OK after, except lost a bit on 15 and 20s or so at the 2nd last where it wasn't clear on the map where it was on the upper or lower level (we approached from the middle level) and the description didn't help. I guessed wrong. Who doesn't love sprint orienteering.

Sunday Jun 12, 2016 #

11 AM

Orienteering race (QB3 Long) 1:11:50 [4] 14.48 km (4:58 / km) +215m 4:37 / km
shoes: Inov8 Xtalon 212 (3)

At Oppys Gully. Pretty cool area with some decent erosion detail, unfortunately the course didn't really use the good bits (maybe cause we were using 1:15000 map for whatever reason). Still good fun, and otherwise the course was good, no real route choice but it's often the way in spur gully. Rolled my ankle a couple of times, the last time I felt something pop and I could only hobble to the finish. It's got pretty stiff and sore but hopefully it's OK.

I borrowed this idea off the internet, so here I am returning it...

Saturday Jun 11, 2016 #

3 PM

Orienteering race 31:50 [4] 5.24 km (6:05 / km) +45m 5:49 / km
shoes: Inov8 Xtalon 212 (3)

QB3 middle distance at Boambee Beach, a strip of forested dunes between the beach and the airport. Awesome! One of the best new maps/areas in a long time. Good course too. I made a couple of small errors but on a map that difficult it's hard not to. Got the win over some genuine NSW Stingers.

Can't wait to race there again, and I'm hoping this will kick start orienteering on the coast (and sand dunes!) where there's stuff to do and it isn't snowing (unlike eg Lithgow, Dubbo and other regular QB3 locations).

Thursday Jun 9, 2016 #

Cycling (Commuter) 1:00:00 [3] 30.0 km (30.0 kph)
shoes: Shimano XC51

Wednesday Jun 8, 2016 #

Cycling (Commuter) 1:00:00 [3] 30.0 km (30.0 kph)
shoes: Shimano XC51

12 PM

Foot Running 34:00 [3]
shoes: Brooks Cascadia 9

Cruisy lunchtime run.

Tuesday Jun 7, 2016 #

9 AM

Cycling (Commuter) 10:00 [3]
shoes: Shimano XC51

6 PM

Cycling (Commuter) 55:00 [3]
shoes: Shimano XC51

planned to run today but wasn't real motivated and the legs were feeling heavy for some reason. had another coffee instead.

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