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Training Log Archive: Hilary

In the 7 days ending May 13, 2012:

activity # timemileskm+m
  Yoga2 2:15:00
  Orienteering3 1:52:08 7.9(14:11) 12.72(8:49) 12640 /44c90%
  Swimming2 1:00:05 1.93(31:12) 3.1(19:23)
  Pilates1 1:00:00
  Total6 6:07:13 9.83 15.82 12640 /44c90%
  [1-5]6 6:06:30

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Sunday May 13, 2012 #

10 AM

Orienteering race (Long) 59:47 intensity: (6 @0) + (32 @1) + (2:23 @2) + (23:38 @3) + (25:06 @4) + (8:02 @5) 6.29 km (9:30 / km) +38m 9:13 / km
ahr:144 max:162 spiked:9/11c shoes: Inov-8 Fly Roc

Tale of woe for this event. Picked up the map at the start and ran down a dusty track looking at the first leg. Right foot caught a tree stump on the track and I went sprawling to the ground and banged my knee very hard! Got up and tried to walk- run on and got to the creek and realised something was missing apart from having a painful and not fully functioning knee. My glasses had flown off in the fall. I went back to where I had tripped and couldn't find them so then I doubted whether I had put them on or not in the first place and decided to keep running without them.Thankfully I had my magnifying glass on my compass and this saved the day. I made sure I stuck to my compass bearing and took some safe but longer routes. Biggest error was missing 9 and then exit direction from 9 was bad too. Came 2nd in my class. Phoebe did the same course and beat me! Went back to the scene of the fall after my run and establishing I had started out with my glasses after all and found then in the dust, the lenses had fallen out and they have probably been trodden on but they are salvageable. Have to take them to the optometrist to put back together!

Saturday May 12, 2012 #

10 AM

Orienteering race (Sprint Newcastle UNI) 22:24 intensity: (2:10 @1) + (3:06 @2) + (6:00 @3) + (6:34 @4) + (4:34 @5) **** 2.76 km (8:07 / km) +46m 7:29 / km
ahr:140 max:166 spiked:16/18c shoes: Brooks Adreneline GTS7

Got confused at the start and stuffed around for the first 2 controls and then got into the flow a bit more but still stuffed up exit direction to 13.Time never recovered from the bad start. Enjoyable as always though.
2 PM

Orienteering race (Middle) 29:57 intensity: (37 @0) + (13 @1) + (6 @2) + (1:11 @3) + (10:50 @4) + (17:00 @5) *** 3.66 km (8:10 / km) +42m 7:44 / km
ahr:155 max:171 spiked:15/15c shoes: Inov-8 Fly Roc

Got into a good rhythm for this race and kept to the keep it simple principal for every control which seemed to work well. Fastest on course! That's an achievement!

Thursday May 10, 2012 #

Yoga (Anytime gym) 1:00:00 [3]
shoes: Bare Feet

With Kurt who has been trained by Manu! Kurt is a real Cc Aussie complete with tats, a buff body and a gentle if twangy Aussie accent. He looks as though he would be more at home on the RL field. Having said all this he is a very good pupil and the dynamic yoga session was very good.

Swimming (Gosford Pool) 30:40 [3] 1.6 km (19:10 / km)
shoes: barefeet &Flippers

First 1 km usual routine 1:56, 1:43, 2:07, 1:51, 2:10, 1:49, 2:05, 1:50, 2:13, 1:47. Next 500 all freestyle with flippers no stop. 1:46, 1:48, 1:52, 1:49, 1:50. Last 100 no flippers 1:58. Good swim

Tuesday May 8, 2012 #

Swimming (Gosford Pool) 29:25 [3] 1.5 km (19:37 / km)
shoes: barefeet &Flippers

Did the usual first 100 no flippers the alternating freestyle 100 and kick board 1:58, 1:43, 2:12, 1:48, 2:15, 1:50, 2:15, 1:46, 2:11, 1:45, then 300 straight freestyle with flippers, 1:43, 1:48, 1:55 then last 200 no flippers 1:59, 2:10. Nice evening for a swim.

Pilates (Anytime gym) 1:00:00 [3]
shoes: Bare Feet

With Cheryl good to get some basic exercises.

Monday May 7, 2012 #

Yoga (Living Om) 1:15:00 [3]
shoes: Bare Feet

Good workout and stretching after the weekend. With Manu.

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