Training Log Archive: ShotRatIn the 7 days ending May 8, 2010:
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Saturday May 8, 2010 #
Event: Nav Dash - ECU Joondalup
Running warm up/down 9:23 [2] 1.7 km (5:31 / km)
shoes: Brooks Adrenaline GTS 9
Orienteering race 18:18 [4] 3.6 km (5:05 / km)
shoes: Brooks Adrenaline GTS 9
Nice, complex map with plenty to think about. Caught Dalto at #1 after I spied the control from above. We raced together for a while, until he went a different way to #14. From there I was a bit ahead until the finish, but only 50-100m or so at most. Felt good to have a head to head race, I haven't done that for as long as I can remember. Nav flow improved as the course went on and I connected with the map a bit better. Only real mistakes were #1 and #2 - not reading the map/descriptions well enough.
Good fun, well done Paul.
Good fun, well done Paul.
Thursday May 6, 2010 #
6 AM
Running 33:03 [2] 5.87 km (5:38 / km)
shoes: Brooks Adrenaline GTS 9
Easy recovery run. It's starting to get COLD!
Wednesday May 5, 2010 #
6 AM
Running 43:05 [4] 8.23 km (5:14 / km)
shoes: Brooks Adrenaline GTS 9
Intervals. Warm up + 3 x 1.5km in under 6:30 with 90 seconds rest.
1.6:15
2.6:25
3.6:20
Cool down.
1.6:15
2.6:25
3.6:20
Cool down.
Sunday May 2, 2010 #
11 AM
Running 42:20 [3] 8.09 km (5:14 / km) +135m 4:50 / km
Ran around the southern half of the farm land around the rogaine HH site. Decent hill to start with and then a long down hill. Kept the pace up for most of the run, which was on gravel/soft sand tracks and paddock.
Really enjoyed the run. Spotted 2 controls but no competitors.
Really enjoyed the run. Spotted 2 controls but no competitors.