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Training Log Archive: Uncle JiM

In the 30 days ending Apr 30, 2011:

activity # timemileskm+m
  ORIENTEERING ◪11 8:47:00 50.53(10:26) 81.32(6:29) 1527
  MTB8 7:02:15 73.38 118.1 1527
  RUN7 3:39:20 27.82 44.77 548
  ROAD BIKE2 1:50:00 31.29(3:31) 50.35(2:11) 386
  COMMUTE2 2
  Total28 21:18:37 183.02 294.54 3988
  [1-5]26 21:18:24

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Saturday Apr 30, 2011 #

2 PM

RUN warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Pegasus 27

Not a big warm up, as it was warm enough :)

RUN race 27:17 [5] 7.0 km (3:54 / km)
shoes: Lunar Racer

1st CC race in a while. Got passed by Luke early, so that set the pace for the rest, as I tried to protect the gap, or close it. got out to 100m, I got it back to 50, before he took it back out on the run into the finish.

Need to do more of these, am forgetting what racing is all about :)

RUN warm up/down 5:00 [3]
shoes: Pegasus 27

Did the 1k race course while the little tackers were going around

Friday Apr 29, 2011 #

5 PM

MTB 1:00:00 [3] 17.77 km (3:23 / km) +164m 3:14 / km
shoes: Shimano M123

Over to Kangaroo Flat to check tomorrows map/area, then continued around the Res

Wednesday Apr 27, 2011 #

3 PM

MTB 42:01 intensity: (13:59 @1) + (22:28 @2) + (5:34 @3) 13.0 km (3:14 / km) +97m 3:07 / km
ahr:115 max:147 shoes: Shimano M123

Short roll around the Res.

Legs a bit sore, but dont need to wonder why :)

Monday Apr 25, 2011 #

11 AM

ORIENTEERING ◪ race (Relay 3 days) 1:03:17 intensity: (14 @1) + (45 @2) + (44:23 @3) + (17:55 @4) 9.64 km (6:34 / km) +259m 5:47 / km
ahr:144 max:155 shoes: INOV-8 Talon 212 #1

Route Gadget

C1 Day 4 - Splits

Sunday Apr 24, 2011 #

11 AM

ORIENTEERING ◪ race (Long 3 days) 2:27:31 intensity: (15:19 @2) + (1:28:30 @3) + (43:42 @4) 19.26 km (7:40 / km) +606m 6:37 / km
ahr:137 max:159 shoes: INOV-8 Talon 212 #1

Was a long day

Route Gadget
C • Control 3 .... 5

C1 Day 3 - Splits

Saturday Apr 23, 2011 #

9 AM

ORIENTEERING ◪ race (Middle 3 days) 40:57 [4] 5.54 km (7:24 / km)
shoes: INOV-8 Talon 212 #1

Route Gadget

C1 Day 2 - Splits

Friday Apr 22, 2011 #

Event: Frazzle Rock Easter 2011
 
2 PM

ORIENTEERING ◪ race (Sprint 3 days) 13:49 intensity: (11 @2) + (20 @3) + (10:05 @4) + (3:13 @5) 2.78 km (4:58 / km) +26m 4:45 / km
ahr:158 max:170 shoes: INOV-8 Talon 212 #1

Route Gadget

Day 1 (Prologue) Long - Splits

Tuesday Apr 19, 2011 #

5 PM

ORIENTEERING ◪ 10:00 [3] 1.2 km (8:20 / km)
shoes: INOV-8 Talon 212 #1

Put out some controls for training at Mt Korong

ORIENTEERING ◪ intervals 5:36 intensity: (6 @1) + (7 @2) + (56 @3) + (4:27 @4) 1.16 km (4:49 / km) +37m 4:10 / km
ahr:150 max:159 shoes: INOV-8 Talon 212 #1

Then I ran the loop that James put out

ORIENTEERING ◪ intervals 7:09 intensity: (13 @1) + (4 @2) + (2:28 @3) + (4:24 @4) 1.25 km (5:44 / km) +36m 5:01 / km
ahr:148 max:160 shoes: INOV-8 Talon 212 #1

Then Evan's loop

ORIENTEERING ◪ intervals 8:49 intensity: (7 @1) + (8 @2) + (2:03 @3) + (6:31 @4) 1.5 km (5:54 / km) +42m 5:10 / km
ahr:151 max:162 shoes: INOV-8 Talon 212 #1

Then do the loop Laurina put out, had to collect these controls as well.

Was a nice exercise, bit warm, but no spiders!!!

Monday Apr 18, 2011 #

4 PM

ROAD BIKE 1:10:00 intensity: (25:01 @1) + (31:47 @2) + (7:32 @3) + (4:37 @4) + (1:03 @5) 31.4 km (2:14 / km) +232m 2:09 / km
ahr:121 max:234 shoes: Shimano M123

Out and about

Sunday Apr 17, 2011 #

11 AM

ORIENTEERING ◪ race 1:01:01 intensity: (19 @2) + (8:08 @3) + (50:25 @4) + (2:09 @5) 9.99 km (6:06 / km) +213m 5:31 / km
ahr:155 max:169 shoes: INOV-8 Roclite 285-2

The Gadget
1 PM

ORIENTEERING ◪ race 29:00 intensity: (5:34 @3) + (21:58 @4) + (1:28 @5) 4.34 km (6:41 / km) +64m 6:13 / km
ahr:129 max:168 shoes: INOV-8 Roclite 285-2

Saturday Apr 16, 2011 #

1 PM

ORIENTEERING ◪ race 1:06:21 intensity: (35 @1) + (4:48 @2) + (13:00 @3) + (47:58 @4) 11.89 km (5:35 / km) +134m 5:17 / km
ahr:151 max:166 shoes: INOV-8 Talon 212 #1

Score event. Missed the start as I hadn't got a map yet, saw Ev a couple of times, he was doing them in a different order.

Pulled the plug after 30 mins, and took it more easily from there, soon after saw James and Ev together, looked like they were having fun.

Forest was so nice, going to be a good year.
3 PM

RUN warm up/down 15:00 intensity: (54 @2) + (11:12 @3) + (2:42 @4) + (12 @5) 3.14 km (4:47 / km) +15m 4:40 / km
ahr:123 max:170 shoes: Pegasus 27

After the Orienteering, went out to the Cross Country, ran out to the 3k turn-around, to do just that, then ran back. thought about running with the back-marker, but decided after some pain, that wasn't what I should be doing.

I dont think doing 170 HR as a warm down is the way to do it

Thursday Apr 14, 2011 #

5 PM

MTB 20:00 [3]
shoes: Shimano M123

Wednesday Apr 13, 2011 #

6 AM

MTB 40:00 intensity: (9:13 @1) + (17:59 @2) + (12:48 @3) 8.9 km (4:30 / km) +251m 3:56 / km
ahr:124 max:143 shoes: Shimano M123

Monday Apr 11, 2011 #

5 PM

RUN 40:02 intensity: (40 @1) + (15:52 @2) + (18:56 @3) + (4:29 @4) + (5 @5) 7.34 km (5:27 / km) +228m 4:43 / km
ahr:136 max:167 shoes: Pegasus 27

Saturday Apr 9, 2011 #

Event: ACT Championships
 
11 AM

MTB race 1:59:15 intensity: (23:44 @2) + (1:20:08 @3) + (15:05 @4) + (18 @5) 36.97 km (3:14 / km) +478m 3:02 / km
ahr:138 max:167 shoes: Shimano M123

Vic MTBO Long Champs
C • And... 2

Friday Apr 8, 2011 #

6 PM

RUN 21:40 intensity: (2:06 @1) + (10:25 @2) + (9:03 @3) + (6 @4) 3.99 km (5:26 / km) +44m 5:09 / km
ahr:125 max:148 shoes: Pegasus 27

Roll around the Golf Course

MTB 10:52 intensity: (2:15 @1) + (8:09 @2) + (28 @3) 4.07 km (2:40 / km) +23m 2:36 / km
ahr:115 max:131 shoes: Pegasus 27

Then a quick roll up the Creek

Thursday Apr 7, 2011 #

4 AM

COMMUTE 1 [0]

Wednesday Apr 6, 2011 #

1 PM

MTB 1:50:09 intensity: (17:35 @1) + (46:33 @2) + (43:15 @3) + (2:46 @4) 31.31 km (3:31 / km) +463m 3:17 / km
ahr:125 max:157 shoes: Shimano M123

Up to Spring Gully Res, then onto Sandhurst using some of the single track, then tried to find a way to get to the Hwy, but couldn't find it, need to have a better look. Up over the tunnel, and up the ridge towards Herbert, back to the fence, then the single track to Hunts Gap, and home through Kangaroo Gully.

Was working hard, haven't recovered from the weekend yet

Tuesday Apr 5, 2011 #

4 PM

RUN warm up/down 7:30 intensity: (6 @0) + (2 @1) + (51 @2) + (4:28 @3) + (2:03 @4) 1.5 km (4:59 / km) +8m 4:52 / km
ahr:141 max:161 shoes: Pegasus 27

Before my reps

RUN 16:00 intensity: (18 @1) + (32 @2) + (3:19 @3) + (11:51 @4) 4.03 km (3:58 / km) +12m 3:55 / km
ahr:151 max:164 shoes: Pegasus 27

Struggled a bit today, so dropped 2 lots of 2 on and off. Even had to stop during to have a rest

RUN warm up/down 6:30 intensity: (1:00 @2) + (5:30 @3) 1.25 km (5:12 / km) +81m 3:56 / km
ahr:91 max:150 shoes: Pegasus 27

Sunday Apr 3, 2011 #

Note

Isn't this cool!

http://www.attackpoint.org/sessiondata.jsp?session...
12 PM

RUN warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: INOV-8 Talon 212 #1

Not much of a warm up, as I thought I would work my way into it

ORIENTEERING ◪ race 20:44 intensity: (5 @0) + (5 @1) + (11 @2) + (48 @3) + (19:16 @4) + (19 @5) 3.99 km (5:12 / km) +54m 4:52 / km
ahr:157 max:167 shoes: INOV-8 Talon 212 #1

1st of 3 short races, Mass Start

Hard to keep up with the pack to one, got in contention by 2, then when I got to 3, the padlock had come undone, and the control had fallen down, so I fixed it up, not a easy thing to do while PPL are trying to punch it. But it was a blessing in disguise, as the 'pack' mispunched on 4, then when I got 5 cleanly, I was in the lead. Finished 5th, but the 4 in front had been to the wrong control, so.....

Route-Gadget
C • Blessing 11
1 PM

ORIENTEERING ◪ race 24:59 intensity: (4 @2) + (39 @3) + (24:09 @4) + (7 @5) 4.26 km (5:52 / km) +53m 5:31 / km
ahr:145 max:167 shoes: INOV-8 Talon 212 #1

2nd race was a Hagaby.

Had a number of long combinations on the 1st map, so when I picked up the 2nd map, I knew I hadn't done to badly. Coming into the final split, Robbie appeared, and I knew I wouldn't get him as he had the shorter loop. Settled for 2nd..

Route-Gadget

2 PM

ORIENTEERING ◪ race 27:47 intensity: (2:19 @3) + (25:05 @4) + (23 @5) 4.53 km (6:08 / km) +3m 6:07 / km
ahr:161 max:168 shoes: INOV-8 Talon 212 #1

Final race, Orientshow.

3 butterflies from the start, then into another 2, before the final 3, 72 combinations in total = mayhem

Had James and Kathryn leading on the 1st loop, did the next 2 loops cleanly, was lucky to get onto the back of Bruce going through the 2nd combination, dropped him when Robbie and I went a different way to the map change, but Bruce found it 1st, so we got out of there while Rob went looking, into the final butterfly, and I started to suffer, Rob got pass, but good enough to hold of Bruce who was on one of the other combinations

70 Controls in 70 mins of running, doesn't get better than that!!!

Thanks Invis for a great event, I know how hard it is to set up Hagaby in OE, I didn't envy you the task

PS forgot to start the GPS until going to the 2nd loop of B/Flies

Route-Gadget Google Earth/Quick Route

8 PM

MTB warm up/down 19:58 intensity: (13:01 @1) + (6:57 @2) 6.07 km (3:17 / km) +51m 3:09 / km
ahr:106 max:128 shoes: Shimano M123

Didn't get time for a warm down, so headed out late for a gentle roll.

Note how easy the intensity is when rolling along on the bike, not like the run, were I had a max HR of 167, 167, 168 for the 3 events

Saturday Apr 2, 2011 #

10 AM

RUN 1:05:21 intensity: (5 @1) + (1:40 @2) + (1:01:05 @3) + (2:12 @4) + (19 @5) 13.52 km (4:50 / km) +160m 4:34 / km
ahr:137 max:213 shoes: Pegasus 27

Seeing that there is a O race tomorrow, got out this morning for a run. Up to the start of the YM run, then around the Res fence to the newcomers event, was to early to pick up controls, so after a rest and a chinwag, ran on home.

Nice to be out at a very reasonable part of the day, if you didn't know better, you could easily mistake it to being Spring time
7 PM

ROAD BIKE 40:00 intensity: (7:02 @1) + (23:23 @2) + (8:32 @3) + (22 @4) + (41 @5) 18.95 km (2:07 / km) +154m 2:02 / km
ahr:122 max:186 shoes: Shimano M123

Up Burns, then DH Rd, KG Rd to Sth Mandy, back to Mandurang, Tanneries and home

Friday Apr 1, 2011 #

7 AM

COMMUTE 1 [0]

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