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Training Log Archive: capt'n smythie

In the 14 days ending Sep 18, 2008:

activity	#	time	miles		km		+m
Orienteering	5	5:32:58	34.64	(9:37)	55.74	(5:58)	800	81 /	96c	84%
Running	7	4:03:00	26.77		43.08
Total	12	9:35:58	61.4		98.82		800	81 /	96c	84%

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Thursday Sep 18, 2008 #

Running 30:00 [2] 5.5 km (5:27 / km)
ahr:128 max:156 shoes: Brooks T4 Racer

Easy run with Emma before dinna along Howrah beach. Was feeling pretty tired and tight in the legs today. Did a few efforts as well, but nothing inspirational. Turned out to be a pretty busy week... mainly cause I just realised the amount of uni work to do in not so many weeks of uni.

Wednesday Sep 17, 2008 #

Running 32:00 [2]
shoes: Brooks Cascadia

Squeezed in a quick run between a radio interview and picking up Emma. Really don't think I'm made for the radio world.

C • but 2

Tuesday Sep 16, 2008 #

Running 35:00 [2] 6.2 km (5:39 / km)
ahr:135 max:189 shoes: Brooks T4 Racer

Late Bellerive beach run with Emma.... Took a fair bit of motivation to not turn on Friends and head out into the cold instead.

Monday Sep 15, 2008 #

Note
(rest day)

Mixture of being too busy and being too lazy.

Sunday Sep 14, 2008 #

Orienteering 1:38:30 15.95 km (6:11 / km)
ahr:150 max:177 spiked:19/19c shoes: VJ Falcons

Foresters training down at Pittwater. Ended up being a pretty reasonable turnout with Lou dog, Luka, Jess, Ilka and Emma turning up.

50 mins running out to the map, putting tapes out and back
3.1km, 16:23 orienteering (167/177)
12 mins collecting a few tapes
1.1km, 5:53 orienteering (160/173)
10 mins collecting tapes and running back to cars

C • route 1

Saturday Sep 13, 2008 #

Running intervals 42:00 8.1 km (5:11 / km)
ahr:143 max:183 shoes: Brooks T4 Racer

Pyramid intervals (1-2-3-3-2-1) at Howrah bike track with Emma with 1 min recoveries. Felt surprisingly good considering I haven't done any speed work, although I did slack off on a couple of them.

330 (145/165)
640 (164/175)
910 (171/182)
860 (171/179)
600 (170/183)
330 (166/180)

Friday Sep 12, 2008 #

Orienteering 46:00 7.9 km (5:49 / km) +300m 4:54 / km
ahr:149 max:180 spiked:18/21c shoes: VJ Falcons

Orienteering training at waterworks. Two short courses up and down the more detailed slope on the map. Didn't factor in the school holiday factor, so had to cut out a few controls cause I didn't really wanna run through peoples picnics and get strange looks. Felt alright, but the quality of the session wasn't as high as I had hoped.

C • course 1 3

Thursday Sep 11, 2008 #

Orienteering 40:00 [2] 5.0 km (8:00 / km)
ahr:120 max:155 shoes: Brooks Cascadia

Terrain run with Emma at 5 mile. Made most of it compass work, but only had one map so took turns. Spent most of it abusing my compass... I wish I had my old one back. Twas a fairly cruisey session.

Wednesday Sep 10, 2008 #

Running 49:00 [3] 11.2 km (4:23 / km)
ahr:156 max:173 shoes: Brooks Cascadia

Usual run from home... out along the cliffs and back. Nothing too exciting... left knee still a bit tight but nothing too bad.

Tuesday Sep 9, 2008 #

Orienteering 27:09 [5] 6.23 km (4:21 / km)
ahr:169 max:186 spiked:24/29c shoes: VJ Falcons

Decided to skip uni and drive up to Verwood for the last day of the juniors training camp to get some o training in. It was really just excuse to run at Verwood which I've missed out on for the past few years.

Was a series of mass start orienteering intervals with relay style splitting. Pushed hard and focused well on the map. Felt pretty confident and good with the orienteering, although it's probably still not 100% yet. Legs were pretty tired by the end.

2:18, 0.44km (161/172)
5:09, 1.15km (171/181)
3:16, 0.68km (165/179)
9:00, 2.22km (172/186)
4:21, 0.97km (167/180)
3:03, 0.77km (166/180)

Left knee pulled up a bit sore during the night, not really sure why.

C • map 4

C • map 1

Orienteering 35:00 6.1 km (5:44 / km)
ahr:140 shoes: VJ Falcons

Hanging out controls, picking up controls and checking some of the controls while waiting for the others to arrive. Fortunately there were several helpers to put out the 50 controls Leebo decided to use for the exercise! Was worthwile tho.

Monday Sep 8, 2008 #

Running 24:00 [2] 5.1 km (4:42 / km)
ahr:139 max:157 shoes: Brooks Trance 6

Was at uni late and was feeling tired so only had an easy jog in the dark when i got home.

Sunday Sep 7, 2008 #

Orienteering race (Tas Champs) 1:26:19 [5] 14.56 km (5:56 / km) +500m 5:04 / km
ahr:173 max:186 spiked:20/27c shoes: VJ Falcons

Tas Long Champs on a new map Glen Stuart. Was the typical launceston map really... paddocky, open patchy forest with gorse through it and some shitty little rock and root mounds for detail. Still was a nice enough area for a run and the course was entertaining.
Fairly happy with the run considering the past few races I've had, certainly a big improvement in comparison. Physically tried to run the race steady all the way, so tried to go a bit easier at the start, but still had a really tired patch through 18-21 and struggled up the hill to 24. Technically no real big mistakes apart from somehow losing nearly 3 minutes to Liggo on 20. I knew that I was tired on the leg, didn't take the best route choice and stopped too early before the control... but I thought it would have lost me 1 or 1.5 minutes, not nearly 3. However after just typing all the things I did wrong on the leg, it probably isn't surprising at all. Other than that, had a few sloppy mistakes in the control circle and was a bit too lazy with the navigation sometimes.

C • map 9

Friday Sep 5, 2008 #

Running intervals 31:00 6.98 km (4:26 / km)
ahr:149 max:174 shoes: Brooks T4 Racer

Only had time for a short intervals session on Howrah Beach. 6 x 1 min (1 min) intervals. Most were up round the 300m. Felt alright.

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