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Training Log Archive: RobB

In the 7 days ending Feb 23, 2014:

activity # timemileskm+m
  Running8 4:52:48 32.11(9:07) 51.68(5:40) 387
  Orienteering2 52:34 6.87(7:39) 11.05(4:45) 205
  Total8 5:45:22 38.98(8:52) 62.73(5:30) 592
  [1-5]8 5:07:11

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MoTuWeThFrSaSu

Sunday Feb 23, 2014 #

10 AM

Running warm up/down 7:49 intensity: (3:31 @0) + (4:18 @1) 0.56 mi (14:02 / mi) +21m 12:34 / mi
ahr:103 max:123

Orienteering 23:14 intensity: (2:40 @0) + (1:07 @1) + (14:30 @2) + (3:41 @3) + (1:16 @4) 2.68 mi (8:40 / mi) +57m 8:08 / mi
ahr:147 max:160

NOL day 2. Started positively and was spiking controls nicely. Got irked by am ill placed control at 6 them annoyed by some wrongly mapped buildings at 7 and then pissed-off by running down an alleyway which came to a dead-end. Turned out the corridor on the map was on the upper level but there was no way of telling this.

Didn't recover from this very well (unlike Bruce who had the same problems) and then wobbled my way to the finish.

Running 21:49 intensity: (4:34 @0) + (11:04 @1) + (4:47 @2) + (1:24 @3) 2.53 mi (8:38 / mi) +46m 8:11 / mi
ahr:126 max:153

Tacked on 2 x 5 minutes running around the golf course at the end.

Saturday Feb 22, 2014 #

9 AM

Running warm up/down 17:26 intensity: (5:12 @0) + (12:14 @1) 1.17 mi (14:51 / mi) +19m 14:08 / mi
ahr:109 max:133

Orienteering 14:02 intensity: (2:02 @0) + (20 @1) + (7 @2) + (40 @3) + (8:53 @4) + (2:00 @5) 2.09 mi (6:43 / mi) +60m 6:10 / mi
ahr:158 max:165

Leg run 1 of the Sprint Relay at Roma Street. Great little area and well planned course. Feeling good and only a few 'speed wobbles.'

Running warm up/down 2:09 intensity: (1:15 @0) + (54 @1) 0.07 mi (32:02 / mi)
ahr:97 max:105

Orienteering 15:18 intensity: (1:54 @0) + (1:03 @1) + (4:54 @2) + (4:51 @3) + (2:36 @4) 2.1 mi (7:18 / mi) +88m 6:27 / mi
ahr:149 max:160

Leg 2 - another solid run but a few more wobbles. Certainly an enjoyable first time to be running as a "nugget".

Running warm up/down 10:05 intensity: (2:53 @0) + (7:12 @1) 0.72 mi (13:56 / mi) +11m 13:19 / mi
ahr:104 max:122

3 PM

Running warm up/down 11:17 intensity: (2:14 @0) + (9:03 @1) 1.05 mi (10:43 / mi) +19m 10:09 / mi
ahr:112 max:136

Running 18:45 intensity: (3:13 @0) + (18 @1) + (1:38 @2) + (6:09 @3) + (6:22 @4) + (1:05 @5) 2.27 mi (8:15 / mi) +12m 8:07 / mi
ahr:153 max:164

NOL qualifier at Griffith University. Ran solidly and enjoyed the orienteering challenge but was simply not running fast enough. Finished 8th in my heat (5 to qualify). A few problems with the map and the heats but not enough to take away from the races.

Running warm up/down 10:11 intensity: (2:33 @0) + (7:38 @1) 0.89 mi (11:30 / mi) +18m 10:49 / mi
ahr:105 max:116

Friday Feb 21, 2014 #

1 PM

Running 36:26 intensity: (30:12 @1) + (3:23 @2) + (1:05 @3) + (1:12 @4) + (34 @5) 3.0 mi (12:09 / mi) +100m 11:00 / mi
ahr:84 max:162

Run at St Lucia campus. Great area. Baked by the end.

Thursday Feb 20, 2014 #

6 AM

Running 28:08 intensity: (1:17 @0) + (26:21 @1) + (30 @2) 3.54 mi (7:57 / mi) +8m 7:54 / mi
ahr:119 max:143

Early morning run. Was planning on doing 5 x 400m but because of my heart bumpiness yesterday decided to stick to strides.

Wednesday Feb 19, 2014 #

7 AM

Running 1:13:13 intensity: (39 @0) + (1:12:34 @1) 9.94 mi (7:22 / mi) +89m 7:10 / mi
ahr:126 max:134

Early morning run. Ran to work then out. Impressed by a girl looking good doing strides in Royal Park when I realised it was Clare.
5 PM

Running 17:33 intensity: (1:40 @0) + (6:53 @1) + (5:44 @2) + (2:32 @3) + (44 @4) 2.29 mi (7:39 / mi) +19m 7:28 / mi
ahr:137 max:161

Late for a hot date so ran the direct route home. Heart was a bit grumpy. First time in a while but I had been pushing it.

Tuesday Feb 18, 2014 #

7 PM

Running 37:57 intensity: (2:34 @0) + (35:23 @1) 4.08 mi (9:18 / mi) +25m 9:08 / mi
ahr:117 max:140

Tired still. Was ummming and ahhhing about going out. Clare basically said that if I was going to be grump all night I should go out. So I went out.

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