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Training Log Archive: Quirkey

In the 7 days ending Sep 8, 2013:

activity # timemileskm+m
  Walk1 4:00:00
  Flexibility2 1:30:00
  Orienteering1 1:05:5318 /23c78%
  Run2 1:00:00
  Strength / Core1 35:00
  Total5 8:10:5318 /23c78%

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Sunday Sep 8, 2013 #

11 AM

Orienteering 1:05:53 [3] ***
spiked:18/23c shoes: Adidas Swoop 2

Hunter Valley Champs at Gretley (New map I think)
4th in class / 7th of 14 on course
14.5 mins down on winner

Good area, great course. Made the most of the maps strengths. Varied leg lengths, and lots of diff techniques required.

Remembered to slow down for fine rock detail, and generally aced them.
Only real stuff up was getting it in my head leaving no 4 that I was heading for no 11, then not realising this very quickly. Havent made that boo boo in a while. Easily wasted 4 mins, possibly 5.

Felt the fading fitness on the hills, and walked in a few patches. Hill training a good idea. Regular training of any kind would help.

Enjoyed the run, but not having to leave in a hurry afterwards.

Route Gadget http://garingal.com.au/cgi-bin/gadget3/reitti.cgi?...

Friday Sep 6, 2013 #

7 AM

Run 30:00 [3]
shoes: Vibram 'Bikila'

From the hotel to national carillon and back

Thursday Sep 5, 2013 #

Walk 4:00:00 [1]

Nominal record of all day walking around Canberra.
Legs and feet too tired for planned run

Tuesday Sep 3, 2013 #

8 PM

Run 30:00 intensity: (15:00 @3) + (15:00 @4)
shoes: Vibram 'Bikila'

from Uni to Mayfield Gym with backpack

Flexibility (Power Yoga) 1:10:00 intensity: (25:00 @1) + (30:00 @2) + (15:00 @3)

Stretching plus foam roller then Rebecca's class

Monday Sep 2, 2013 #

7 PM

Strength / Core 35:00 [4]
shoes: Vibram 'Sprint'

AT city gym
TRX + Kettle Bells + Pilates Stuff

Flexibility 20:00 [1]

emphasis on quads (feeling yesterday's hills)
Foam roller + some yoga type stuff

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