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Training Log Archive: Uncle JiM

In the 30 days ending Apr 30, 2009:

activity # timemileskm+m
  ORIENTEERING ◪7 6:33:33 13.05 21.0
  RUN4 3:04:13 22.47(8:12) 36.16(5:06)
  MTB4 2:30:00
  Total14 12:07:46 35.52 57.16

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Thursday Apr 30, 2009 #

RUN warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Nike Zoom

To the track, then 2 laps

RUN intervals 18:00 intensity: (12:00 @3) + (6:00 @5) 4.0 km (4:30 / km)
shoes: Nike Zoom

5 x 200 with 200 run recovery, then 5 x 200 with 200 walk recovery, good to do some intervals, good to be back training full stop

RUN warm up/down 10:00 [3] 2.0 km (5:00 / km)

Couple of laps of the track, than home

Wednesday Apr 29, 2009 #

MTB 1:00:00 [3]

Muscle still a little sore, but its not getting worse, so I think its all go from here. Riding around Fiddlers Green, keeping a eye on students from Eaglehawk North PS that were Orienteering.

RUN 40:00 [3] 7.4 km (5:24 / km)
shoes: Nike Zoom

1st run in ages, took it easy, via the GC and the ridge to DH, then down to SG and the creek, and home. Very slow, but have to start back somewhere

Tuesday Apr 28, 2009 #

MTB 20:00 [3]
shoes: INOV-8 Roclite

Easy spin up the ridge to DH, and back through the forest to Lawson st, then down the Creek and home.

Had a little scare when the bike slipped and I pulled hard on the handle bars to correct, which pulled on the muscles on the chest. Came up sore, will see how they feel in the morning

Friday Apr 24, 2009 #


Still sore, no training at all so far this week

Sunday Apr 19, 2009 #

ORIENTEERING ◪ 1:45:42 [3] 12.0 km (8:49 / km)
shoes: INOV-8 Roclite

Was very sore, my ribs were hurting, didn't get much sleep, couldn't find a place to rest on. Was considering not running, but when Bruce failed his fitness test, I thought it was best for the team that I went around, not that I was going to be needed, just being the back up in case one of the other guys cocked up. Blair, Ev and Bryan did there job, that was a good thing as I was a long way of the pace

Saturday Apr 18, 2009 #

ORIENTEERING ◪ 15:54 [3]
shoes: INOV-8 Roclite

Galaxy Sprint, not by best race by a long way

Monday Apr 13, 2009 #

ORIENTEERING ◪ race 57:40 [3]

Sunday Apr 12, 2009 #

ORIENTEERING ◪ race 1:40:28 [3]
shoes: INOV-8 Roclite

Saturday Apr 11, 2009 #

ORIENTEERING ◪ race 45:03 [4]
shoes: INOV-8 Roclite

Screwed up big time on the way to the 2nd control

Monday Apr 6, 2009 #

MTB 40:00 [3]
shoes: INOV-8 Roclite

Wearing the new shoes in, out to Golden Square to return the track pass to Johnny, but he has already left for the Canberra Marathon. Cruised beside the rail track to the Flat, then back pass the mine, Burns St and home through DH, was getting dark, but the moon helped a lot.

Sunday Apr 5, 2009 #

ORIENTEERING ◪ race 38:14 [5] 6.4 km (5:58 / km)
shoes: Teva #2

Garmin 7.15. State League race at Wattle Gully. bit slow on 5, then overshot 7, thought it was on the other side of the gully, that threw me a little on the next leg, started to navigate 5 to 4, had to stop and have a good look, then got going, took the safe route around the hill to 11, missed 12 (P Creely), so buckled down to get through the rest, relaxed as I came out of 21, thinking all the work had been done, and got the exit angle terribly wrong, lost nearly 30 secs, and any chance I had in beating Woz and Max. Sometimes you never learn.

ORIENTEERING ◪ race 13:05 [5] 2.6 km (5:02 / km)
shoes: Teva #2

SCS sprint race set by Bruce. Handicap race using the morning results, if you bet someone by 15 secs in the morning race, you start 15 secs behind them in this race.

Slight hesitation on 3, took the wrong way to 4 (along channel bank) struggled up the hill to 8, realised Max had me in his sights, so aim was to keep him behind, got the rest cleanly, but Max was making time on every leg, and took me out in the finish chute.

Equal time with Dave, and more important, got Liggo by a sec, after he had a 2 sec lead at the start of the finish chute

Saturday Apr 4, 2009 #


No training today, as I was in Melbourne.

Got back at 6 to do time keeping duties for Jame Robertson 3k TT. Best, and only 3 k was 9.57, he told me he wanted 9.40, I said we will go out on 10.00 pace for the 1st k, then he could do as he wanted. Splits 3.20, 3.10, 3.10, so was a good way to get the time he wanted.

Keely paced him for the 1st k, then picked him up with 900 to go

Friday Apr 3, 2009 #

MTB 30:00 [3]
shoes: Nike Bike shoes #1

Up to DH, SG Crk, and a bit of a roll through some of the streets around the back of the track

Thursday Apr 2, 2009 #

RUN 30:00 intensity: (7:20 @2) + (18:00 @3) + (4:40 @5) 5.2 km (5:46 / km)
shoes: Nike Zoom

Hadn't done this session in ages, and I mean ages, like 10 years, went back to the same place I use to do it, OTH

70 sec non lactate sessions on a 10% incline for 70 secs, so 25m climb over 250m

10 min warm up, then 70 on, 150 off times 4, was feeling better by the last one, running out of light was a good enough excuse to call it a day.

Wednesday Apr 1, 2009 #

RUN 1:16:13 [3] 15.56 km (4:54 / km)

Have been intrigued by how many people run at 4.40 k pace or better, so decided to see how long I could keep it up for.

Over to the Flat in 20 mins, so going well for time, then the steady grind up KG Rd, to the T intersection with DH Rd, had started to drop of the pace, so put it in till Mandurang Rd, and back on target, but then I had to climb up to the OTH saddle, and failed by seconds, 12.98k in 60.41.

Took it easier on the way home.

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